picture of Dustin Myers Wrestling Strength & Conditioning

Coach Myers is the strength coach for the Ohio Regional Training Center at The Ohio State University. With the Ohio RTC since 2012, he served as Ohio State Wrestling’s primary strength coach from 2014-18, helping the Buckeyes win three Big Ten titles, their first-ever team NCAA championship, and two runner-up finishes. A certified strength and conditioning specialist (CSCS), Coach Myers owns the Old School Gym in Pataskala, OH, and is a founding partner of top supplement company Max Effort Muscle. Follow him on Instagram and Facebook, and learn more about his strength and conditioning programs for wrestlers of all ages here.

Pull Up Tips For Grip Strength

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Dustin Myers S&G: Pull Up Tips For Grip Strength

Mar 4, 2021

Pull Up Tips For Grip Strength

The pull up bar is a strength training staple that should be in every home, every gym, and of course every wrestling room.  But if you are using it only for traditional pull ups, you are missing out.

Here are two pulp variations to build up your grip strength and endurance for wrestling.

1. Fingertip Pull Ups - this is simple variation I started doing years ago when I discovered that my grip fatigued very fast during rock climbing. My grip was strong when my hand was closed (around a bar) but gripping with my hand open was a weak link.  The same thing applies to wrestling, you are not always going to have your hands closed and will be relying on fingertip strength when grabbing a collar tie or two on one.

Form: jump up and grab the bar then open your hand and slide down as far as possible until just your fingertips are on the bar.  Perform strict pull ups until failure.  Once your set is finished continue to hang by your fingertips for max time.

2. Switch Hitters - this drill isn’t really a pull-up at all, but more of a static hold with the lats and an alternating grip position.

Form: grab the bar with a shoulder width grip.  Pull slightly to engage your lats and eliminate an unpacked dead hang.  Switch grips between supinated (underhand) and pronated (overhand) without swinging.  Do this drill for a set time or as long as possible head to head against a training partner.  This is also a great finisher to use in the practice room!

Coach Myers is the strength coach for the Ohio Regional Training Center at The Ohio State University. With the Ohio RTC since 2012, he served as Ohio State Wrestling’s primary strength coach from 2014-18, helping the Buckeyes win three Big Ten titles, their first-ever team NCAA championship, and two runner-up finishes.

A certified strength and conditioning specialist (CSCS), Coach Myers owns the Old School Gym in Pataskala, OH, and is a founding partner of top supplement company Max Effort Muscle. Follow him on Instagram and Facebook, learn more about his strength and conditioning programs for wrestlers of all ages here, and check out Coach Myers' new website here.