- 31st May 2017
- By Matthew Fever
Ok Ladies, I am on a mission this summer to get more women performing the chin up!
Perhaps you have never made it over the bar or maybe you are there but unable to perform more than one. This challenge is for you! Aim to either complete your first repetition or increase your total before the 1st September. That’s 3 months. Then tag me in your pictures and videos so I can see your success.
To perform this exercise, you need a good strength to body weight ratio – carrying additional pounds makes this exercise harder than it already is. Whilst it may seem difficult, with the right training it can be done!
The chin up is not only one of the best pulling movements you can do but also a very good indicator of upper-body strength. Performing this exercise will strengthen and develop the muscles in your back, arms, shoulders and torso so it’s well worth investing the time.
What’s the difference between a chin up and a pull up?
The ‘pull up’ refers to the variation of the movement where the hands are prone (overhand), the ‘chin up’ is completed with supine hands (underhand grip). The main difference between the two is the biceps’ involvement in the chin up and the lack of it in the pull up. The greater involvement of more muscle mass is why the chin up is generally easier for beginners to learn. The exercise can also be performed with a neutral grip (palms facing).
To complete the movement, take your grip, begin at a full stretch at the bottom with your elbows straight and pull until your chin clears the bar with your face forward and your head not tilted back. For the best reps, begin from a dead hang with a pause at the bottom (no kipping).
The following exercises will help you build the strength and confidence required to tackle your first unassisted chin up.
The Inverted Row or Ring Row
This movement can be performed on a TRX, gymnastic rings or an adjustable bar. Begin by positioning your body at an approximate 45 degree angle with your chest up and shoulders set. Then pull your body towards the rings or bar. As you pull, keep your elbows in close, open your chest and draw your shoulder blades back and together. Return to the start position and ensure you keep your hips up and your shoulders back. The further forward you position your feet the harder the exercise will become. You will be lifting a greater percentage of your bodyweight in this position. Aim for 3 sets of 10 reps.
The Chin Up Hold
This exercise requires you to hold yourself above the bar and keep your muscles under constant tension. It will help to build the grip strength required to perform a full chin up and therefore carries over well. You will need a box to help you get in position so that you only have to pull yourself a few inches over the bar, f
rom there aim to hold your chin over the bar for 15-20 secs.
The Eccentric Chin Up
You will find that you are stronger in the lowering (eccentric) phase of the movement compared with the lifting part. This is generally a good place to begin. Support yourself over the bar and steady yourself for a few seconds, then carefully lower your body to full extension, slowly, aiming for around 5 secs per repetition. Aim to begin with 3 sets of 5.
Jumping Chin Ups
You will also need to practice the ‘pulling’ portion of the movement if you are to make it over the bar. Here you will use a jump to start the movement until you can perform the movement strict. Only use as much jump as necessary and continue to focus on the negative (downward) phase of the movement. Aim to begin with 3 sets of 5 reps.
Band Assisted or Machine Assisted Chin Ups
To build up to lifting your entire weight over the bar, scale the movement by either attaching a resistance band around the bar and placing it under your foot or use an assisted chin up machine to off set some of your bodyweight. Use a loading or band that allows you to perform around 3 sets of 10 reps.
So, use this summer to master this great exercise. Practice wherever you can, at the gym, at home or at the park. Progress towards either achieving your first chin up by the end of the summer or increasing your total.
If you have any further questions, simply get in touch. I look forward to seeing your progress.