Hand-to-Hand Drill for Pull Up Strength and Shoulder Health

Andy McKenzie


Strength and Conditioning, Bodyweight Exercise, Mobility & Recovery


Andy McKenzie is an expert in bodyweight and core training. This week, Andy presents the hand-to-hand drill on the bar, which requires you to control movement and momentum in a playful way.


You probably don't hang from a bar and switch hands very often, unless you are swinging on monkey bars. But holding on to a bar with just one hand taxes your grip and creates muscular tension throughout your body. To perform the hand-to-hand drill, release and re-grip the bar with each hand, maintaining control in a strong plank position as your body swings from side to side.


If you're just introducing this movement into your workout, it will work best as a finisher. As you get more proficient, you can move the hand-to-hand drill into your warm up routine or your main sets. 


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