Find Training Videos

By Micah Kurtz

THE NEUTRAL GRIP PULL-UP

The game of basketball requires more pulling strength than pushing strength, because basketball players must be strong when pulling down a rebound or when battling for a loose ball. The neutral grip pull-up strengthens the muscles in the upper back and biceps, and these muscles are important for rebounding and being tough in the post.

All of my athletes always want to bench press, and my basketball players’ workouts do consist of pressing exercises. However, basketball players will quickly grasp the benefits of pull-ups after this specific workout is explained. I have found that explaining “why” is an invaluable teaching tool, which motivates athletes to buy in and take ownership of their athletic development process.

We use the neutral grip pull-up for our basketball players, because it places the least amount of stress on the shoulders and allows for the athletes' shoulders and wrists to move in a natural motion. The movement requires a lot of the muscles in the biceps, as well as the upper back, and performing this exercise can build great size in the arms. I am a firm believer in what Deion Sanders used to say: “If you look good, you feel good. You feel good, you play good. You play good, they pay good.”

Any basketball player who dreams of playing professionally should understand and buy into the importance of the weight room! Remember if you play good, they pay good. The weight room will enable you to play good.

See you next week!

Neutral Grip Pull-Up Cues:

1. The palms are facing each other
2. Engage your core and squeeze your glutes
3. The elbows should be extended at the bottom
4. Begin the pull by thinking about pulling through the elbows
5. At the top, squeeze the shoulder blades down
6. Lower yourself, under control, back to the starting position