After reading the last few posts, you may be thinking that when on earth will he get to the stuff that I need to know. If that is you, you need to realize that there are many underlining issues that can keep your from doing chins better or at all. You also know if you have read the last three posts, that there can be potential mobility restrictions or stability issues that can keep you form progress in this movement pattern, if you want to. (If you haven’t read them, read them at least to know what I am talking about. ) (Part 1, Part 2, Part 3) If you have,welcome to part 4 and all of its glory in helping you train this move with success and progress!

Training for a movement such as chin-ups can be complex and may require some experimentation with different modes and training approaches to finally arrive at them. (if strength is your issue) Just before I get into a few different ways that I like to use, you need to know that patience is a vital part to fitness success and as I get into the programming in a few posts, you will really need them and to think long-term in your fitness.

Over the years of working with people and having people ask me to help them get to doing chin-ups and pull-ups I have taken the time to learn and as a result have found these progressions to work well. This however doesn’t mean that others will not work as well.

Progression 1 Negatives:
This one works very well and has research to back up its validity for the simple reason that you can lower much more weight than you can lift and you also learn the control that you need in this approach. To get up to the bar, jump yourself up, then lower yourself down very slowly under control and keep the tension in your lats. Also don’t forget about post #3’s concept of irradiation, so squeeze your glutes tighten your abs, grip the bar and breathe out with a hiss as you do this step.

Progression 2 Static hangs:
You may need a partner to do this drill or you can get on a box and jump up to the top  from there get into the very top of the chin-up and squeeze your lats, abs, glutes and so-on to hold the position for a set period of time. To progress this, I would recommend adding weight as opposed to adding time. ( Remember the goal is to create greater tension.)

Progression three Band assisted Chins:
If your strength to do this move isn’t quite there yet, you will have to take the time to train yourself how to do it. However, just continuing to try to do it with some intelligent steps will most likely not work. Instead, you can build strength in a useful way by adding in a band to assist you that makes it challenging but where you can be successful as you train.

Progression 4 Weighted scap. hangs
This is one of my favorites, because I have seen it teach so many people that where strong enough to do chins to be able to tense their lats hard enough to actually be able to do the move by overcoming the resting inertia of the move.Place a very heavy weight for you somewhere on you. ( on belt, back pack, in between your legs and so-on) and try to do a pull-up. If you have made it the goal to move the weight, your brain will fore everything you got to get it done and as a result if you mimic that tension, voila’ you may have your first chin-up!


Progression 5: Partials:

A lot of people who do partial reps don’t have a purpose and they end will get partial results, as the saying goes; “partial reps equal partial results!” Yet there is a time to work on partials in addition to doing a full range of motion. It is quite simple with chins, you simply start form the area that you get stuck and work form there. Now you could choose to add weight in or just do a few reps from there. It is up to you, however, if I were training you, I would have you do a combo of both to make you stronger! As you practice this progression and add in some acceleration from last post, you will break through your so-called plateau and make chins your favorite move as result!

These are not all of the progressions one could do to earn their first chin or make their present ones better and stronger, But they are five good ones to help you get the job done over time. Take your time and train them, give them a few weeks and keep working wisely as you do, you will start to see the benefit of this exercise in your strength and daily living!

Advertisements

Leave a Reply

Please log in using one of these methods to post your comment:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s