Why asking ‘Pull-up vs Chin-up’ is the wrong question?

If you’ve watched elite athletes in streetlifting, you’ve probably noticed something funny. Some are looking to remain a purist and swear with pullups, others join the so-called dark side with chinups. Who’s right in this?

Frequent comments like:

‘Chins for bi’s, pulls for back’

Or

‘Chinups are easier than pullups’

Are known to all. But there’s a lot more to it than this.

The goal is hitting big numbers, not feeling the best stimulus.

Some might still think that choosing between the two is a matter of where to put the emphasis. Truth is, most streetlifters don’t really care about hitting their back or arms better.

The goal is simple: lift the most weight within competition standards. The choice is than made mostly based on how somebody moves mechanically-wise.

When to choose chin vs. Pull

The first thing I’d say is: the right grip is the one that allows you to exert te most force and staying healthy to keep on progressing.

For the pull, the involvement of the shoulder joint is non-negotiable. How’s someone’s ability to extend the shoulder, to externally rotate, to pronate/supinate? These are the most important ones to mention.

Athlete A with average external rotation, being over 180cm tal land having longer arms keeps failing the last few centimeters when going up in weight. On the other hand, this same athlete has a very good ability towards shoulder extension.

Athlete B has excellent overhead mobility, but trouble when supinating the forearm leading to recurrent golfer’s elbow. This athlete is shorter, being 168cm and has shorter arms.

Just based on this, athlete A would go for a chin to allow for a better closing whilst athlete B would go for a pull because of discomforts, and perhaps, ‘longevity.

Another take on this would be muscle engagement. And no, it’s not just the biceps/back discussion.

With chins, since the elbows are better able to stay close to the body when performing shoulder extension. It’s mostly that their anatomy allows force to be transferred better this way, with that feeling a lot stronger. That doesn’t mean it builds your lats better

With pulls, the shoulder positioning can feel better in the overhead position. The arms have to perform ‘more adduction’, where some athletes feel they can exert more force. Not forgetting the ability to stay stacked better, meaning maintaining a strong core so less energy is wasted.

What’s in it for you?

Instead of asking, which grip provides the best stimulus, rather ask yourself: which grip allows for the best force output to hit the biggest numbers?

What feels the most ‘natural’?

Lastly, which of the 2 grips will work best over the long run, looking at the susceptibility of developing possibile injuries?

Final thoughts

Think of it in this way:

2 athletes can both pull 80kg, one does it with chin and the other with pull.

Who’s using the better grip? Simple answer, both.

Because neither is trying to copy the other’s technique. They’re using the grip that allows them to produce the most force while staying healthy enough to keep progressing.

If you’ve been stuck deciding which grip to use, or have recurring shoulder or elbow pain when training heavy, the answer isn’t usually found in a quick Google search. It depends on your anatomy, injury history, training goals and technique.

If changing your grip doesn’t let you progress, symptoms don’t improve, unsure whether your technique, mobility or programming is limiting you.

Dedicated people don’t guess, they test. If one or more of the above applies to you, an individual assessment can help identify what’s actually holding you back.