If you have a tough time keeping your grip with longer or heavier sets of pull-ups or chin-ups, this method will help.
I demo this with chins, but you can do it with pull-ups as well (or pulldowns, if you're not ready for this with chins or pull-ups). You can also do these weighted, if you're strong enough.
This is based on a tip I learned from Josh Bryant of JailHouseStrong (one of the best strength coaches in the business).
Essentially, your fourth and fifth fingers are the keys to your overall grip strength. They're the weak link, so when you strengthen them, you strengthen your ENTIRE grip.
You're going to start by doing as many chin-ups as you can with ONLY your third, fourth and fifth fingers wrapped around the bar. If you can already do these with just your fourth and fifth fingers, your fingers are super strong already and you probably don't need this method.
Get as many reps as you can with JUST those fingers on the bar. You will get to the point where your finger strength doesn't allow you to either stay gripped on the bar or transfer enough force through the forearms to keep doing reps.
At that point, step down, then reach back up and grip the bar with your second, third, fourth and fifth fingers on the bar (no thumb).
Get as many MORE reps as you can until you either can't hold onto the bar or your fingers can't transfer enough force to keep going.
Step down, then reach back and grip with your entire hand and all fingers and thumbs (a normal grip).
Again, get as many more reps as you can with a full grip.
Depending on your grip strength, your grip may give out first or your back or biceps may hit failure first.
If your back or biceps hit failure, you can choose to do a dead hang on the bar until your grip also gives out or just come down off the bar from there.
Your grip and forearms will be pumped.
You can do these either as a few sets as your normal pulling workout for the day or finish out with one set in addition to your regular training.
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