The chin up if often considered the upper body equivalent of the squat. It is a fantastic as developing the musculature of the upper back and is a great indicator of relative strength.

The exercise is one of the simplest however most mentally challenging exercises to master. It is often done with poor technique as there is no structured progression. 

 


 

 grinding away performing reps with no tempo and terrible technique, follow a program with different phases to work specific portions of the lift. —

Start by building isometric strength but focusing on holding at the top, middle or bottom. After a number of weeks this could be progress to an eccentric phase. Jump up to the top and control yourself to the fully stretched position. This eccentric component could be anywhere from 5-30secs. 


One of the most common errors we see in the chin up is “shrugging” when performing the lift. This breakdown in technique causes the upper traps to be recruited which leads to the under development of the middle back. 

To correct this and ensure you get the most out of the movement, ensure your shoulder blades move “BACK & DOWN” as you perform the lift. 


The Chin Up if often considered the upper body equivalent of the squat. A really simple exercise that is often done with poor technique. 

Notice they range of motion used. 


Exercise Technique 

  1. Grip the bar with your hands shoulder width apart.

Allow the body to completely hang. Elbows fully extended, scapulae fully elevated and upwardly rotated and the glenohumeral joint fully flexed. This is the start position. 

To accent starts by moving your elbows, scaps and glenohumeral joint simultaneously. To do the movement correctly you must ensure you depress and downwardly rotate your scapulae as soon as your start the movement. 

You must pull till your upper chest makes contact with the bar. In this position your elbows should be fully flexed, glenohumeral joint fully extended  and scapulae fully depressed. 

The decent should be controlled till you reach your start position. 

No reps are counted unless full range is used. 




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