Thumbs Around the Bar: Why Grip Matters in Your Pull-Ups & Kipping Swings 💪
- info309265
- Jul 20
- 2 min read
By Coach Nathalie Flores
Ever hung from the pull-up bar and wondered: should my thumbs wrap around the bar, or stay on top? Turns out it really matters—especially for swinging and kipping movements. Here's what coaches and athletes are saying:
1. Thumbs around = stronger, safer grip
Wrapping your thumb around the bar (often called the “barbell grip”) engages more forearm and shoulder muscles. This recruits a stronger chain reaction—from hand to shoulder—offering greater stability and control during dynamic movements like kipping pull-ups or muscle-ups en.wikipedia.org+10military.com+10chalkbucket.com+10upreachcrossfit.com+1chalkbucket.com+1. It’s also safer, reducing the risk of losing your grip mid-kip chalkbucket.com.
2. Thumbs on top = more endurance
Gripping with the thumb on top (aka “false grip” or “mountain climber grip”) can feel lighter and more fluid—especially helpful during high-volume work. For reps-heavy sets or long endurance sessions, this grip keeps your hands from fatiguing too quickly .
3. Skill and personal preference play a role
Gymnastics coaches often have beginners alternate grip based on the move—thumbs around for static or support skills, thumbs on top for swings and giants youtube.com+3chalkbucket.com+3gymnasticbodies.com+3.
Some athletes shift thumb position mid-swing—thumbs around during cast and locked elements, then adjust as they drop chalkbucket.com.
Bar thickness and hand size matter—thicker bars may make wrapping around awkward; smaller hands might struggle .
4. How to train each grip (step by step)
Grip Style | Start Here | Progress To |
Thumbs-around | Begin with a static hang—wrap fully and grip tightly | Move to kipping swings, then pull-ups/muscle-ups |
Thumbs-on-top | Practice high-rep pull-ups or long bar hangs | Add swings and volume-driven sets |
Start with simple hangs to build awareness. Once comfortable, roll into kips and pull-ups. Mix grip styles based on session goals.
5. Coaches’ tips
Emphasize control—avoid “pinching” excessively, as it can lead to rips and blisters instagram.com+10chalkbucket.com+10upreachcrossfit.com+10military.com+1upreachcrossfit.com+1.
Use both grips deliberately: grip-strength days favor thumbs-around, endurance days favor on-top.
Listen to your body: shoulder or wrist tightness? Adjust grip accordingly.
✅ Takeaway
There’s no “wrong” grip—it’s about using the right grip for the right moment.
Want max grip strength and stability? Thumbs-around the bar.
Training for volume and fluid swings? Thumbs-on-top may feel smoother.
Your best bet: cycle both grips into your workouts based on your goals.
Encourage your members to experiment. A stronger grip not only helps with pull-ups—but also with deadlifts, rope climbs, and bar muscle-ups. Grip smarter, train longer!
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