Chin Guide ⛓️
Build the ability to full hang with maximal weights and get out of the bottom and to do partial repetitions at the top of each movement.
Think about pulling the elbows down to get more lat engagement.
Chin-Ups
Why Chin-Ups?
Men must be able to rep out clean chin-ups.
There is no alternative.
There is no substitute.
We can ADD but we CANNOT have less.
Men with strong chin-ups have abs.
Men with strong chin-ups have high relative strength… this means that CHIN STRENGTH will relate to ACCELERATION… maybe this also has to do with the lats connecting through the fascia directly with the glutes.
Lats are big muscles that generate physical presence.
It’s possible to have a BIG BENCH but terrible chin-ups and be un-athletic and physically unimpressive.
This doesn’t happen with chin-ups. When you’re repping with 50% of bodyweight you are a beast. You will look, feel and perform the part.
Practice with palms forwards (pull-ups) and palms backwards (chin-ups).
PHASE 1
Do 50% of your work in the range that is weakest. 25% in the other 2.
1a. BOTTOM - Can you hold yourself at the bottom of the chin-up for 10-30 seconds?
Pulse between full hang and 1/4 of a repetition. You can also train this part of the movement with a lat-pulldown either one arm or two.
1b. MIDDLE - Dominate the middle 1/3 of the movement. Progress from feet on the ground to tippy toes, to one toe helping to feet off the floor. Control the movement for 10-30 seconds.
1c. TOP - Hold the chin over the bar. You can progress with feet assistance initially if needed. You can lean the chin on the bar initially. Don’t strain the neck.
Use lat pulls on a machine or with a band for high repetitions to replicate the feeling of chin-ups before and after your position practice.
PHASE 2 - Dominate The Descent - 10-30 seconds
If you’re working on the minute these should be single repetitions taking 10-20 seconds.
Regress to phase one if needed.
Regress to high repetition pull-downs after 5 sets if the quality is decreasing.
Put these 3 positions together with full bodyweight.
Hold the top position for 5-10 seconds ideally making small pulses.
Descend slowly to the middle and stop for 5-10 seconds ideally making pulses.
Descend slowly to the bottom position and make small pulses for 5-10 seconds.
PHASE 3 - Real Repetitions
Start with single repetitions on the minute.
Progress all hand positions and repetition types.
Progress to 2 reps on the first minute then 1 repetition for rest.
2-1-1-2-1-1-2-1-1-2
2-1-2-1-2-1-2-1-2-1
2-2-1-2-2-1-2-2-1-2
Beyond Chin-Ups
Rope Climbing
The different wrist position, grip strength, pulling from the centre of the body… they all make a significant difference. Rope climbing isn’t equal to chin-ups but if you’re great at chin-ups you’ll have no problem with basic legs free rope climbs.
1-Arm Chin-ups
Follow the same progressions as with 2 arms.
High repetition banded pulls and cable pulls are a good supplement to keep the tissues healthy.
Be patient.
Stick to 10-15 second holds more than maximal 1-5 second efforts which are high risk low reward.
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