Wide Grip Pull Up Performance Exercise

23 Mar Wide Grip Pull Up Performance Exercise

One component of the strength and conditioning programs of the athletic population is the development of neuromuscular strength. Increasing the force outputs of the kinetic provides the athlete an opportunity to develop more power, improve stabilization capacities within the kinetic chain, reduce the potential for injury, and increase the opportunity to execute athletic actions with greater efficiency.

Recognize athletic actions in sport are “feet to fingertip” where the entire kinetic chain is being recruited to execute the requirements of the sports. As a result the athlete must look to integrate the kinetic chain within their strength and conditioning programs in which integrated movements are utilized to develop the strength parameters of the body. The process by which this is achieved is via the utilization of multi-joint exercises where the kinetic chain is incorporated and isolation movements are limited.

Completing the aforementioned requirement of integrating the kinetic chain with multi-joint exercises can be achieved via a system of implementing push-pull patterns. Addressing these strength patterns will allow the athlete with an efficient process by which to train the kinetic chain as a unit. The push and pull patterns of the kinetic chain will include modalities for the both the upper and lower body.

These modalities will address the following strength patterns; lower body push (knee dominant), lower body pull (hip dominant), upper body pull (vertical and horizontal patterns), and upper body push (vertical and horizontal patterns). Additionally, the strength coach should also address bilateral and unilateral patterns. This would include patterns such a single leg squat (unilateral lower body push pattern), hexagonal bar dead lift (bilateral lower body pull pattern), and the single arm dumbbell row (unilateral upper body horizontal pull pattern).

A staple exercise for the development of upper body vertical pull strength is the pull up. An extremely challenging exercise developing the posterior portion of the kinetic chain.

Improves Your: Upper  body bilateral vertical pull strength

Target Area: Posterior chain of the upper body

Why It’s Important: Increasing the strength parameters of the kinetic chain provides the athlete with improved stabilization capacities, the potential to develop more power, reduce the potential for injury, and increase acuity in the execute of athletic actions in competition.

The Common Problem: Limitations in terms of integrated strength within the kinetic chain.

The Solution: Executing a strength and conditioning program of integrated movement patterns defined by multi-joint exercises.

Wide Grip Pull Up

Set Up:

  • Grasp pull up bar slightly wider than shoulder width with an overhand grip
  • Extend arms straight allowing body to hang directly below bar
  • Utilize assistance in the form of a resistance band if necessary



  • Begin pulling upwards by bending both elbows
  • Continue to pull upwards in a controlled manner until your chin is above the bar
  • Pause briefly, extend the arms fully, and return to the starting position of the exercise


About Performance Coach Sean Cochran: Sean Cochran, one of the most recognized performance coaches in sports today. A career spanning positions with 2 major league baseball organizations, over 10 years on the PGA Tour and work with top professionals including three-time Masters, PGA, and British Open Champion Phil Mickelson, future hall of fame Trevor Hoffman, and Cy Young award winner Jake Peavy provides Sean a proven track record of success.  He has been involved in the production of numerous performance videos and authored books including; Performance Golf Fitness, Complete Conditioning for Martial Arts, and Fit to Hit. He has been a presenter of educational seminars for numerous organizations including the world renown Titleist Performance Institute.