Uploaded on 9 Jan 2008
Vee does chin-up...one minute up and one minute down.
Showing posts with label pull-ups / chin-ups. Show all posts
Showing posts with label pull-ups / chin-ups. Show all posts
Thursday, 24 July 2014
Thursday, 13 March 2014
Wide Grip Chin Ups Technique
Uploaded on 29 Sep 2011
http://www.mrsupplement.com.au
- Wide Grip Chin Ups technique demonstrated by Zoran Lekic -
bodybuilder & Nick Jones - world bodybuilding champion. This
exercise effectively targets the upper back when performed correctly. To
view hundreds of exercise videos & workout programs for technique,
muscular endurance, strength, muscle hypertrophy & advanced training
got to: http://www.mrsupplement.com.au/wide-g...
- Wide Grip Chin Ups technique demonstrated by Zoran Lekic -
bodybuilder & Nick Jones - world bodybuilding champion. This
exercise effectively targets the upper back when performed correctly. To
view hundreds of exercise videos & workout programs for technique,
muscular endurance, strength, muscle hypertrophy & advanced training
got to: http://www.mrsupplement.com.au/wide-g...
Monday, 23 September 2013
The Shocking Truth About Chin Ups - How to Build Muscle | Strength Training Workouts | Mass Gain Diet | How to Build Muscle | Strength Training Workouts | Mass Gain Diet
The Shocking Truth About Chin Ups - How to Build Muscle | Strength Training Workouts | Mass Gain Diet | How to Build Muscle | Strength Training Workouts | Mass Gain Diet
The straight bar chin up with your palms facing you places too much stress on the wrists, elbows and shoulders and should be eliminated from your program.
Even if you haven’t experienced it yet chances are good that a steady diet of supinated (palms facing you) straight bar chin ups may come back to bite you in the ass… or elbow, eventually.
Pull ups (palms facing away from you) on a straight bar are a bit safer but could also be eliminated if you want to be ultra conservative or you have any shoulder problems.
The simple solution is to stick with neutral grip chin/pull ups with your palms facing each other. You can mix up the grip width and have numerous options to play with.
Another great option is a chin up or pull up done on an angled or EZ/zig zag style chin up bar.
That should be a staple in every gym and should replace the straight bar on the top of all power racks and on all wall mounted chin up bars.
These are far less stressful on the wrists, elbows and shoulders than the straight bar.
You can start with your palms facing away and finish with your palms facing your or you can keep a neutral grip the entire time. It’s up to you and can be dictated by what feels safest and most natural for your body.
When you’re on a fixed bar you can’t move naturally and that’s what leads to problems.
That’s why for a lot of individuals with shoulder issues, including myself, pushups on rings feel better than pushups on the ground; because you can move more freely and naturally.
If you choose to start doing your chins on rings you should be forewarned that a ten rep max may quickly become 3-4 rep max. This is normal so don’t be frustrated.
One quick solution would to attach a band to each ring and put your feet in them while doing your set. When your strength comes up get rid of the bands.
The other solution is to just do a bunch of low rep sets until you are strong enough to rep out on the rings like you can on the bar. When you do that you will end up far stronger and have more well developed stabilizer muscles than if you had just stuck with the straight bar the whole time.
Another option is to do mixed grip chins with one hand facing away and the other facing you. Obviously, you’ll want to change your grip each set.
You can also do parallel grip chins by getting sideways under the bar and gripping it with one hand over the other or by placing a V-grip cable attachment over it.
But in my mind it’s worth the investment to find a gym or rack with neutral grip chin up bars or grab yourself a pair of rings.
You’ll pay far less for them than you will for the doctor’s bills later on down the line.
One final note I should make is that the amount of chins you do should be evened out with an equal amount of rowing motion exercises (face pulls, band pull aparts, inverted rows, etc.) for the upper back.
If you don’t do that you could end up with internally rotated shoulders and a host of other problems you’d want to avoid.
Chin ups are one the absolute best, most badass muscle building exercises you can do and they should be a regular part of every program.
If you can minimize the nagging injuries that may come along with them then you really have a win-win.
"Another option is to do mixed grip chins with one hand facing away and the other facing you. Obviously, you’ll want to change your grip each set.
You can also do parallel grip chins by getting sideways under the bar and gripping it with one hand over the other or by placing a V-grip cable attachment over it."
The straight bar chin up with your palms facing you places too much stress on the wrists, elbows and shoulders and should be eliminated from your program.
Even if you haven’t experienced it yet chances are good that a steady diet of supinated (palms facing you) straight bar chin ups may come back to bite you in the ass… or elbow, eventually.
Pull ups (palms facing away from you) on a straight bar are a bit safer but could also be eliminated if you want to be ultra conservative or you have any shoulder problems.
The simple solution is to stick with neutral grip chin/pull ups with your palms facing each other. You can mix up the grip width and have numerous options to play with.
Another great option is a chin up or pull up done on an angled or EZ/zig zag style chin up bar.
That should be a staple in every gym and should replace the straight bar on the top of all power racks and on all wall mounted chin up bars.
These are far less stressful on the wrists, elbows and shoulders than the straight bar.
The Best Way to Do Chin Ups
The best option is chin ups performed on rings. With rings you can use any grip you want.You can start with your palms facing away and finish with your palms facing your or you can keep a neutral grip the entire time. It’s up to you and can be dictated by what feels safest and most natural for your body.
When you’re on a fixed bar you can’t move naturally and that’s what leads to problems.
That’s why for a lot of individuals with shoulder issues, including myself, pushups on rings feel better than pushups on the ground; because you can move more freely and naturally.
If you choose to start doing your chins on rings you should be forewarned that a ten rep max may quickly become 3-4 rep max. This is normal so don’t be frustrated.
One quick solution would to attach a band to each ring and put your feet in them while doing your set. When your strength comes up get rid of the bands.
The other solution is to just do a bunch of low rep sets until you are strong enough to rep out on the rings like you can on the bar. When you do that you will end up far stronger and have more well developed stabilizer muscles than if you had just stuck with the straight bar the whole time.
What if You Only Have a Straight Bar?
It’s not the end of the world. Do pull ups (palms facing away) instead of chin ups (palms facing you) and choose the least stressful grip width (usually about shoulder width).Another option is to do mixed grip chins with one hand facing away and the other facing you. Obviously, you’ll want to change your grip each set.
You can also do parallel grip chins by getting sideways under the bar and gripping it with one hand over the other or by placing a V-grip cable attachment over it.
But in my mind it’s worth the investment to find a gym or rack with neutral grip chin up bars or grab yourself a pair of rings.
You’ll pay far less for them than you will for the doctor’s bills later on down the line.
One final note I should make is that the amount of chins you do should be evened out with an equal amount of rowing motion exercises (face pulls, band pull aparts, inverted rows, etc.) for the upper back.
If you don’t do that you could end up with internally rotated shoulders and a host of other problems you’d want to avoid.
Chin ups are one the absolute best, most badass muscle building exercises you can do and they should be a regular part of every program.
If you can minimize the nagging injuries that may come along with them then you really have a win-win.
Thursday, 12 September 2013
Pull-up bar and straps - Pulling Exercises: Project: Kratos bodyweight high intensity training program
Uploaded on 17 Jul 2013
Demonstration of the proper performance of the pulling exercises for the Project: Kratos bodyweight high intensity training program
Wednesday, 8 May 2013
Six Pack Abs With Bodyweight Bar Exercises! Only 3 Exercises!
All done on pull-up bars:
- bar leg raises, with sliced legs no either side of body
- whole body horizintals leverage
- basic pull-ups with perfect (non-swing) form
Sunday, 10 February 2013
One minute up, one minute down - Vee's High Intensity Training Chin Up
Flexed Arm Hang - How I Improved My Chin-Ups | Critical MAS
How I Improved My Chin-Ups | Critical MAS
Flexed-Arm Hang. The goal of the flexed-arm hang event is for a Marine to hang (maintain elbow flexion) for as long as possible. The procedures are:
1) This is a timed event.
(2) Sweatshirts will be removed during the conduct of the flexed-arm hang event in order to observe when the Marine has completely locked-out her elbows.
(3) Assistance to the bar with a step up, being lifted up, or jumping up to the start position is authorized.
(4) The bar must be grasped with both palms facing either forward or to the rear.
(5) The correct starting position begins when the Marine’s arms are flexed at the elbow, the chin is held above the bar and not touching it, and the body is motionless. At no time during the execution of this event can a Marine rest her chin on the bar.
(6) Marines are authorized to drop down below the bar, however, some degree of elbow flexion must be maintained with both arms.
Once a Marine's arms are fully extended or the Marine drops off the bar, the clock will stop.
Flexed Arm Hang
The United States Marine Corp has a different physical fitness test for women than men. The men do pull ups, whereas the women perform a Flexed Arm Hang. I’m a big fan of this exercise. These days I often end my chin up sessions with a Flexed Arm Hang (static hold) instead of performing additional reps.Flexed-Arm Hang. The goal of the flexed-arm hang event is for a Marine to hang (maintain elbow flexion) for as long as possible. The procedures are:
1) This is a timed event.
(2) Sweatshirts will be removed during the conduct of the flexed-arm hang event in order to observe when the Marine has completely locked-out her elbows.
(3) Assistance to the bar with a step up, being lifted up, or jumping up to the start position is authorized.
(4) The bar must be grasped with both palms facing either forward or to the rear.
(5) The correct starting position begins when the Marine’s arms are flexed at the elbow, the chin is held above the bar and not touching it, and the body is motionless. At no time during the execution of this event can a Marine rest her chin on the bar.
(6) Marines are authorized to drop down below the bar, however, some degree of elbow flexion must be maintained with both arms.
Once a Marine's arms are fully extended or the Marine drops off the bar, the clock will stop.
Uploaded on 29 Mar 2009
an exercise we use for grip strength, vertical pull static strength, isometric strength, and conditioning
ICON Performance
www.iconperformanceonline.com
ICON Performance
www.iconperformanceonline.com
Full Range + Statics Chin Up - Premiere Personal Fitness
Uploaded on 6 Aug 2010
PLEASE PLAY VIDEO IN 360p or HIGHER.......
Joey D. performs standard chins with one little twist, he holds the maximum moment arm position for 5 seconds on his way up and on his way down....not an easy task.
Joey D. performs standard chins with one little twist, he holds the maximum moment arm position for 5 seconds on his way up and on his way down....not an easy task.
Saturday, 2 February 2013
Top 10 Ways to Improve Your Pull Ups
Top 10 Ways to Improve Your Pull Ups - How to Build Muscle | Strength Training Workouts | Mass Gain Diet | How to Build Muscle | Strength Training Workouts | Mass Gain Diet
The pull up is one of the greatest muscle building exercises in existence, which is precisely why it’s been called the upper body squat.
If you’re a man and you suck at them people will laugh at you.
Lat pulldowns can’t even come close to comparing. Whenever you move your body through space the level of neuromuscular activation is dramatically higher.
People all too often ask, “How much can ya bench?”
A more appropriate question would be “How many pull ups can you do?”
The pull up measures your strength to weight ratio better than almost any other exercise known to man.
Don’t Be the Guy Who Can’t Do Pull Ups
To this day I am still haunted by the image I witnessed in a local park a few years ago when I was there training. A man in his mid 30′s was there with his wife and son.He was shooting some hoops, watching his kid play, and basically just enjoying the beautiful July weather.
At one point he wandered over to the pull up bar and got on it. He then proceeded to twist and squirm and strain for the next 10-15 seconds as he attempted and failed to do one pull up.
ONE PULL UP! Now mind you, this guy was not obese. He probably weighed around 170 pounds.
The second hand embarrassment was enough to make me want to dig a hole and jump in it.
“Look at the man you married, honey. I can’t do a single pull up.”
“Hey buddy, watch how strong daddy is. Don’t you want to grow up to be just like me?”
A real man can do pull ups. It’s as simple as that.
Below are the top 10 ways to improve your pull ups.
1) Don’t go to Failure
This is the biggest mistake you can make with pull ups.As soon as a single rep does not look exactly like the previous one and you can’t get as high, the set is over.
If your speed slows down noticeably the set is over.
You would never continue a set of squats if you could no longer lock out the weight. If you got all the way up on rep five but were only able to get up ¾ of the way on rep six you wouldn’t proceed to do four more reps of partials until the set ended with the weight crashing down on you and crippling you.
But that’s exactly how people finish their sets of pull ups. The form gets worse and worse and worse, and they keep going and going and going, climbing up the invisible ladder, swinging and kipping.
When you do this you get no stronger. And most of the time you get weaker. The negative effect of training to failureis seen more on chin ups than any other exercise. No one knows why this is, but trust me, that’s how it is.
2) Lose Excess Body Fat
If you are carrying excess body fat your ability to do pull ups will be greatly reduced. Extra body fat is good for lifting more weight in certain exercises that require greater leverage like the squat and deadlift. But that’s all it’s good for. Other than that it’s unhealthy and unsightly.3) Start in the Proper Position
All too often people start in the dead hang position with their scapula elevated and their shoulders touching their ears. This is dangerous and incorrect.When you do this all of the tension is placed on your tendons and ligaments instead of your muscles.
When you get on the bar you want to pull your shoulder blades down and lock your shoulders into their sockets. This is a far safer position and ensures that the stress will be placed directly on the muscles and not the tendons and ligaments.
4) Maintain a Slight Elbow Bend Throughout the Set
This goes hand in hand with the above tip. Before starting your set you want to bend your elbows ever so slightly.This bend should barely be noticeable, but it will have a huge impact on your elbow health.
Do not start with your elbows completely locked. This, again, places all of the stress on the tendons and ligaments instead of on the muscles. On each successive rep you should lower yourself until your arms are nearly straight, stopping just shy of lockout.
But don’t use this as an excuse to cheat. Just shy of lockout means that your elbows are “99% locked out;” you just don’t want that complete extension.
5) Initiate With the Lats
When you start to pull, be sure that you fire your lats first; not your biceps. If you have trouble feeling your lats, as many newbies do, have someone poke or slap your lats a few times before you start pulling. Even having a partner keep his hands in contact with your lats throughout the set may help. It may also look a little strange to other members of your gym.6) Drive Your Elbows Down
To get the most out of your lats when you chin you should think about driving your elbows down and back. Don’t simply pull with your biceps.7) Pull Your Chin Over the Bar
I used to be a stickler for having people pull their chest to the bar. I still instruct beginners to do that, knowing full well that they won’t be able to, but that it will at least instill the importance of getting high.You really only need your chin to clear the bar. That last few inches does very little for you lats and instead focuses the stress on the smaller, weaker muscles of your upper/middle back.
The pull up should be used to target the lats, first and foremost. Don’t waste energy struggling with that last few inches at the top. Get your chin over while keeping your back arched and then lower yourself.
Use other rowing exercises to target those smaller upper back muscles and use the pul up to smoke your lats completely.
8) Use a Variety of Grips
There are countless ways to pull your body up. You can do chin ups with your palms facing you at a number of different grip widths.You can also do chin ups with your palms facing each other, or pull ups with your palms facing away at multiple grip widths. You can pull up on bars, rings, Fat Gripz, ropes, towels, suspension straps, beams, Eagle Loops, and even baseballs or softballs hanging from a chain.
The variations are endless. Use as many different chin ups as possible to avoid burnout or overuse injuries.
9) Use a Variety of Rep Ranges
To do a lot of pull ups you need strength and you need endurance.Strength is built with low reps. You can do low reps with a weighted vest or dip belt or you can simply perform more difficult variations of pull ups.
Endurance is built with high reps. This is where the use of bands comes in handy.
Having a few different levels of band tension will allow you to vary your rep range greatly. This will help you boost your chin up numbers a lot faster.
Some days you train in the range of 3-6 reps for maximal strength. Some day you train in the range of 7-12, and others you train in the range of 15-30, with a band, to improve your endurance.
10) Strengthen Your Grip
The stronger your grip is the easier pull ups will feel. I suggest getting a Captains of Crush Gripper and using it a few times per week. You can also add in some more specific grip work at the gym like fat bar holds, hexagon dumbbell holds, as well as various pinching and crushing exercises. I highly recommend investing in a pair of Fat Gripz and using them for a large majority of your exercises.Start using these top 10 ways to improve your pull ups today and drop me a line to let me know how they’re working out for you.
In the meantime if you could hit the Like button I’d really appreciate it.
PS. Wanna take your pull ups to the next level?
Then you need to check out Al Kavadlo’s awesome book, Raising the Bar.
You’ve seen the incredible masters of the pull up bar on Youtube.
Now Al takes you to the very New York City parks where it all goes down and teaches how you too can become a master of the bar.
In addition to pull ups Al also covers handstands, dips, l-sits, muscle ups and numerous other bad ass bodyweight exercises.
Click HERE to check it out now.
Chin Ups - Strength Training Workouts | Mass Gain Diet | How to Build Muscle | Strength Training Workouts | Mass Gain Diet
Chin Ups - Strength Training Workouts | Mass Gain Diet | How to Build Muscle | Strength Training Workouts | Mass Gain Diet
The straight bar chin up with your palms facing you places too much stress on the wrists, elbows and shoulders and should be eliminated from your program.
Even if you haven’t experienced it yet chances are good that a steady diet of supinated (palms facing you) straight bar chin ups may come back to bite you in the ass… or elbow, eventually.
Pull ups (palms facing away from you) on a straight bar are a bit safer but could also be eliminated if you want to be ultra conservative or you have any shoulder problems.
The simple solution is to stick with neutral grip chin/pull ups with your palms facing each other. You can mix up the grip width and have numerous options to play with.
Another great option is a chin up or pull up done on an angled or EZ/zig zag style chin up bar.
That should be a staple in every gym and should replace the straight bar on the top of all power racks and on all wall mounted chin up bars.
These are far less stressful on the wrists, elbows and shoulders than the straight bar.
You can start with your palms facing away and finish with your palms facing your or you can keep a neutral grip the entire time. It’s up to you and can be dictated by what feels safest and most natural for your body.
When you’re on a fixed bar you can’t move naturally and that’s what leads to problems.
That’s why for a lot of individuals with shoulder issues, including myself, pushups on rings feel better than pushups on the ground; because you can move more freely and naturally.
If you choose to start doing your chins on rings you should be forewarned that a ten rep max may quickly become 3-4 rep max. This is normal so don’t be frustrated.
One quick solution would to attach a band to each ring and put your feet in them while doing your set. When your strength comes up get rid of the bands.
The other solution is to just do a bunch of low rep sets until you are strong enough to rep out on the rings like you can on the bar. When you do that you will end up far stronger and have more well developed stabilizer muscles than if you had just stuck with the straight bar the whole time.
Another option is to do mixed grip chins with one hand facing away and the other facing you. Obviously, you’ll want to change your grip each set.
You can also do parallel grip chins by getting sideways under the bar and gripping it with one hand over the other or by placing a V-grip cable attachment over it.
But in my mind it’s worth the investment to find a gym or rack with neutral grip chin up bars or grab yourself a pair of rings.
You’ll pay far less for them than you will for the doctor’s bills later on down the line.
One final note I should make is that the amount of chins you do should be evened out with an equal amount of rowing motion exercises (face pulls, band pull aparts, inverted rows, etc.) for the upper back.
If you don’t do that you could end up with internally rotated shoulders and a host of other problems you’d want to avoid.
Chin ups are one the absolute best, most badass muscle building exercises you can do and they should be a regular part of every program.
If you can minimize the nagging injuries that may come along with them then you really have a win-win.
To order a pair of rings click HERE.
The straight bar chin up with your palms facing you places too much stress on the wrists, elbows and shoulders and should be eliminated from your program.Even if you haven’t experienced it yet chances are good that a steady diet of supinated (palms facing you) straight bar chin ups may come back to bite you in the ass… or elbow, eventually.
Pull ups (palms facing away from you) on a straight bar are a bit safer but could also be eliminated if you want to be ultra conservative or you have any shoulder problems.
The simple solution is to stick with neutral grip chin/pull ups with your palms facing each other. You can mix up the grip width and have numerous options to play with.
Another great option is a chin up or pull up done on an angled or EZ/zig zag style chin up bar.
That should be a staple in every gym and should replace the straight bar on the top of all power racks and on all wall mounted chin up bars.
These are far less stressful on the wrists, elbows and shoulders than the straight bar.
The Best Way to Do Chin Ups
The best option is chin ups performed on rings. With rings you can use any grip you want.You can start with your palms facing away and finish with your palms facing your or you can keep a neutral grip the entire time. It’s up to you and can be dictated by what feels safest and most natural for your body.
When you’re on a fixed bar you can’t move naturally and that’s what leads to problems.
That’s why for a lot of individuals with shoulder issues, including myself, pushups on rings feel better than pushups on the ground; because you can move more freely and naturally.
If you choose to start doing your chins on rings you should be forewarned that a ten rep max may quickly become 3-4 rep max. This is normal so don’t be frustrated.
One quick solution would to attach a band to each ring and put your feet in them while doing your set. When your strength comes up get rid of the bands.
The other solution is to just do a bunch of low rep sets until you are strong enough to rep out on the rings like you can on the bar. When you do that you will end up far stronger and have more well developed stabilizer muscles than if you had just stuck with the straight bar the whole time.
What if You Only Have a Straight Bar?
It’s not the end of the world. Do pull ups (palms facing away) instead of chin ups (palms facing you) and choose the least stressful grip width (usually about shoulder width).Another option is to do mixed grip chins with one hand facing away and the other facing you. Obviously, you’ll want to change your grip each set.
You can also do parallel grip chins by getting sideways under the bar and gripping it with one hand over the other or by placing a V-grip cable attachment over it.
But in my mind it’s worth the investment to find a gym or rack with neutral grip chin up bars or grab yourself a pair of rings.
You’ll pay far less for them than you will for the doctor’s bills later on down the line.
One final note I should make is that the amount of chins you do should be evened out with an equal amount of rowing motion exercises (face pulls, band pull aparts, inverted rows, etc.) for the upper back.
If you don’t do that you could end up with internally rotated shoulders and a host of other problems you’d want to avoid.
Chin ups are one the absolute best, most badass muscle building exercises you can do and they should be a regular part of every program.
If you can minimize the nagging injuries that may come along with them then you really have a win-win.
To order a pair of rings click HERE.
Friday, 8 July 2011
Top 10 Ways To Improve Your Pull-ups - Mr. Low Body Fat's Blog
Mr. Low Body Fat's Blog » Top 10 Ways To Improve Your Pull-ups
Top 10 Ways To Improve Your Pull-ups
1) Don’t go to failure- This is the biggest problem I see with pull ups. Everyone goes to failure on every set. That’s because it’s so easy to do. As soon as a single rep does not look exactly like the previous one and you can’t get as high, the set is over. If your speed slows down noticeably the set is over. You would never continue a set of squats if you could no longer lock out the weight. If you got all the way up on rep five but were only able to get up half of the way on rep six you wouldn’t proceed to do four more reps of partials until the set ended with the weight crashing down on you and crippling you. But that’s exactly how people finish their sets of pull ups. The form gets worse and worse and worse, and they keep going and going and going, climbing up the invisible ladder, swinging and kipping. When you do this you get no stronger. And most of the time you get weaker. The negative effect of training to failure is seen more on chin ups than any other exercise. No one knows why this is, but trust me, that’s how it is.
2) Lose excess body fat- If you are carrying excess body fat your ability to do pull ups will be greatly reduced. Extra body fat is good for lifting more weight in certain exercises that require greater leverage like the squat and deadlift. But that’s all it’s good for. Other than that it’s unhealthy and unsightly.
3) Start in the proper position- All too often people start in the dead hang position with their scapula elevated and their shoulders touching their ears. This is dangerous and incorrect. When you do “this all of the tension is placed on your tendons and ligaments instead of your muscles. When you get on the bar you want to pull your shoulder blades down and lock your shoulders into their sockets. This is a far safer position and ensures that the stress will be placed directly on the muscles and not the tendons and ligaments.
4) Maintain a slight elbow bend throughout the set- This goes hand in hand with the above tip. Before starting your set you want to bend your elbows ever so slightly. This bend should barely be noticeable, but it will have a huge impact on your elbow health. Do not start with your elbows completely locked. This, again, places all of the stress on the tendons and ligaments instead of on the muscles. On each successive rep you should lower yourself until your arms are nearly straight, stopping just shy of lockout. But don’t use this as an excuse to cheat. Just shy of lockout means that your elbows are “99% locked out;” you just don’t want that complete extension.
5) Initiate with the lats- When you start to pull, be sure that you fire your lats first; not your biceps. If you have trouble feeling your lats, as many newbies do, have someone poke or slap your lats a few times before you start pulling. Even having a partner keep his hands in contact with your lats throughout the set may help. It may also look a little strange to other members of your gym.
6) Drive your elbows down- To get the most out of your lats when you chin you should think about driving your elbows down and back. Don’t simply pull with your biceps.
7) Pull your chin to the bar- I used to be a stickler for having people pull their chest to the bar. I still instruct beginners to do that, knowing full well that they won’t be able to, but that it will at least instill the importance of getting high. You only need your chin to clear the bar. That last few inches does very little for you lats and instead focuses the stress on the smaller, weaker muscles of your upper/middle back. The pull up should be used to target the lats, first and foremost. Don’t waste energy struggling with that last few inches at the top. Get your chin over while keeping your back arched and then lower yourself. Use other rowing exercises to target those smaller upper back muscles and use the pull up to smoke your lats completely.
8.) Use a variety of grips- There are countless ways to pull your body up. You can do chin ups with your palms facing you at a number of different grip widths. You can also do chin ups with your palms facing each other, or pull ups with your palms facing away at multiple grip widths. You can pull up on bars, rings, fat bars, ropes, towels, suspension straps, beams, Eagle Loops, and even baseballs or softballs hanging from a chain. The variations are endless. Use as many different chin ups as possible to avoid burnout or overuse injuries.
9) Use a variety of rep ranges- To do a lot of pull ups you need strength and you need endurance. Strength is built with low reps. You can do low reps with a weighted vest or dip belt or you can simply perform more difficult variations of pull ups. Endurance is built with high reps. This is where the use of bands comes in handy. Having a few different levels of band tension will allow you to vary your rep range greatly. This will help you boost your chin up numbers a lot faster. Some days you train in the range of 1-5 reps for maximal strength. Some day you train in the range of 6-12, and others you train in the range of 15-30, with a band, to improve your endurance.
10) Strengthen your grip- The stronger your grip is the easier pull ups will feel. I suggest getting a Captains of Crush Gripper and using it a few times per week. You can also add in some more specific grip work at the gym like fat bar holds, hexagon dumbbell holds, as well as various pinching and crushing exercises.
For more great training tips and workouts pick up your copy of Muscle Gaining Secrets today at:
http://www.TheHardGainer.com/
Train hard,
Jason Ferruggia
Strength & Conditioning Specialist
Chief Training Adviser to Men’s Fitness Magazine
Jason Ferruggia
Strength & Conditioning Specialist
Chief Training Adviser to Men’s Fitness Magazine
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