Mixed-Grip Chin-Up

August 14, 2015 | John Paul Catanzaro

A mixed-grip chin-up, also known as an alternate-grip or opposite-grip chin-up, is performed with one hand pronated and the other hand supinated. Start with your body weight only and position your hands shoulder-width apart. Do as many reps as you can with one grip orientation (e.g., left hand supinated and right hand pronated), rest 10 seconds, and then do as many as you can with the opposite grip orientation (right hand supinated and left hand pronated). To increase the difficulty, spread the hands further apart, or you can add weight to a chin/dip belt for additional loading.

A great way to incorporate the mixed-grip chin-up into your training is with the high-volume routine featured on page 49 of Mass Explosion. Check it out!