5 Grip Positions: This pull up bar offers multiple grip options for different exercises, such as wide, narrow, neutral, ball finger and hammer grip. You can target different muscle groups and challenge yourself with various workouts. The foam handles are soft and comfortable, preventing blisters and calluses. Ball Finger Training: The unique ball finger grip allows you to train your finger strength and endurance, which is essential for climbing, martial arts and other sports. It also helps you improve your grip and prevent injuries. Crossfit Workout: This pull up bar is ideal for crossfit training, as it allows you to perform pull ups, chin ups, muscle ups, leg raises and more.