I am always looking for ways to make pull ups more dynamic and explosive. One of my favorite variations is the flying switch grip pull up. This variation involves switching your grip from under to over handed or over to under handed at the top of the pull up.
In order to accomplish this movement you must pull yourself up quickly and aggressively so that at the top of the motion you have time to let go of the bar with both hands and reverse your grip.
The hardest part of the switch grip pull up is getting the rhythm so that you can perform each repetition in a smooth safe manner. Based on my experience it is easier to start in the chin up (palms facing your body) position.
Switch Grip Pull Up – Close Up
Switch Grip Pull Up – Wide View
Switch Grip Pull Up Precautions
The switch grip pull up can be a dangerous exercise. First of all it is important to be able to do at least 10 pull ups and chin ups before attempting this exercise. When you are ready to try the switch grip variation, make sure that the ground below your feel is free of debris. Try to use a pull up bar that is about 6 inches off the ground. When doing the switch grip pull up it is easy to just barely miss when trying to regrip the bar and fall awkwardly to the ground. If the pull up bar is too low you run the risk of collapsing to the ground, if the bar is too high then you run the risk of injuring your ankle upon landing.