Mixed Grip Chin-Up

Setup

1. 01Grip the bar shoulder width with one palm supinated and one pronated.
2. 02Hang at full arm extension with the shoulder blades set down.
3. 03Squeeze the glutes and brace so the torso does not twist.
4. 04Cross or point the legs to keep the body quiet.

Execution

1. 01Pull the chest toward the bar, driving both elbows down evenly.
2. 02Resist rotation toward the supinated side on the way up.
3. 03Clear the chin over the bar without craning the neck.
4. 04Lower under control to a dead hang, then alternate grip sides each set.

Checkpoints

• -Shoulders and hips stay square; no corkscrewing.
• -Both elbows reach the bottom at the same time.
• -Full extension at the bottom of every rep.
• -Grip orientation swaps between sets to balance the stimulus.

Common mistakes

• -Letting the body rotate toward the underhand side.
• -Keeping the same grip arrangement every set and building asymmetry.
• -Kipping through the sticking point.
• -Half reps that skip the dead hang.