Training Technique: Gable Lock Pull-ups

Updated: May 17, 2012

By Scott Goodpaster

Gable Lock Pull-ups develop strength in the Gable Lock and finger-locking grips.  It also works the pulling muscles of the back that are specific to wrestling. We like to push the training envelope to give our wrestlers the best weapons at Cincinnati Functional Fitness. 

  • Notice how wrestler Steve Hericks, using a JC Power Sling, puts his left arm through the Power Sling and locks a Gable Lock with his right hand.
  • Bring your left forearm to your ribs while keeping your elbows in and tight to your body.
  • Make sure to perform Gable Lock Pull-ups in a slow and controlled manner.
  • Perform 10-20 repetitions for muscular endurance. Perform 4-6 repetitions for strength.

(Scott Goodpaster, CSCS, is the Director of Cincinnati Functional Fitness, an MMA Certified Strength & Conditioning coach and nationally recognized in the field of strength & conditioning for wrestlers.)