WOD: 2-11-16

Pre WOD: 12 minutes to build to:

90% Front Squat

WOD: 3 rounds for time of:

30 Wall Balls (20/14)
20 American Kettlebell Swings (32/24)
10 Handstand Push Ups

9 minute time limit


Please welcome our guest…

Hi everybody.  Dr. Wes Hendricks has been nice enough to put together a little post for those of you who have been curious about the why’s and how’s in the CrossFit world.  This week he will be talking about the grip on a Pull Up bar.  So please read on complete and without further ado…

Why it matters how you grip the pull-up bar:

One of the questions that I usually ask a Crossfit patient with shoulder complaints is “do you wrap your thumb around the pull up bar or use a suicide grip?”

image002  image003
  Thumb Wrapped   Suicide Grip

More often than not, the patient doesn’t know the answer so we head over to a pull up bar and see which happens. I ask this question because when an athlete actually wraps their thumb around the bar they are engaging their grip(if I was to ask you to squeeze something as hard as you can, would you wrap your thumb around the object or suicide grip it?)

The simple act of gripping can have a great influence on the shoulder, mainly by increasing rotator cuff muscle activity. One of the main functions of the rotator cuff is to stabilize the shoulder joint. Shoulder joint stability should be a top priority to anyone swinging “aggressively” from a pull-up bar when kipping. Gripping also decreases activity of other muscles that could be over firing, which can possibly cause things such as pinching in the front or the back of the shoulder(see next weeks post). Weak grip/or not gripping can also cause an athlete to compensate when kipping which can lead to elbow, shoulder, or neck pain.

So start wrapping your thumb around the bar when kipping. Its going to feel unnatural and definitely be uncomfortable at first, but your shoulders will appreciate it.


Brooke, one of the admins, as part of her final project from Northeastern is organizing an injury prevention/mobility program for the members of the gym, with the help of Dr. Hendricks at Spine and Sports. One of the first parts of the this project will be a weekly blog post on the topic. Brooke and Wes would love your feedback throughout the process.

Thanks Dr. Hendricks,




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