Mixed-grip Pull-up

How to perform it

1. 1Preparation and positioning. Use a structurally secure bar or handles with enough clearance for a controlled mount and dismount. Use a closed grip unless the node specifies another grip, and establish the rep standard before the set. Use one pronated and one supinated hand on a secure bar and decide which side leads before the set.
2. 2Starting position. Begin with the elbows extended within the defined pain-free range, ribs stacked over the pelvis, and the shoulder girdle controlled. Keep the trunk square to the bar as far as the grip permits and avoid using the mixed grip to hide a swing.
3. 3Concentric phase. Pull by driving the elbows down or back while keeping the trunk quiet. Pull through both elbows while resisting unwanted trunk rotation.
4. 4End position / lockout. Reach the defined height without jutting the head forward or losing shoulder control. Reach the declared endpoint with the same hand orientation and side-leading strategy.
5. 5Eccentric phase. Lower under control through the same path and return to the stated start position. Do not drop into the bottom or let the grip open.
6. 6Breathing and bracing. Brace the trunk moderately before the pull, maintain a quiet ribcage, and exhale through the hardest portion as appropriate. Brief higher-pressure bracing is a programming choice, not a cue to ignore medical restrictions.
7. 7Valid rep. A valid repetition uses the defined grip, range, body line, and tempo without unplanned momentum. The grip is held from start to finish; changing sides between repetitions is recorded explicitly.

Common mistakes

• Using momentum

  Fix: Reset the body line, lower the difficulty, and make the first pull quiet.

• Changing the range

  Fix: Define the start and endpoint before the set and use the same markers on every repetition.

• Shrugging or losing shoulder control

  Fix: Keep the neck long and let the scapulae move under control rather than collapsing.

• Letting the body rotate

  Fix: Use less load or a symmetrical grip until the pelvis and ribcage stay controlled.

Safety

• A mixed grip adds asymmetrical shoulder, elbow, wrist, and trunk demands; direct outcome evidence for this exact bodyweight variant is limited.
• Choose a setup, load, assistance level, and exit strategy that allow the defined standard to be maintained; do not train through acute, sharp, electric, or worsening symptoms.

Progressions & alternatives

• regressionPull-up— Use a symmetrical grip to remove the rotational demand.
• progressionCommando Pull-up— Add a defined lateral path only after mixed-grip control is stable.
• alternativeNeutral-grip Pull-up— Use a symmetrical forearm orientation where available.
• prerequisiteOne-arm Pull-up— Treat asymmetrical pulling as preparation only when it remains controlled.