Need Chin-Up tips? Still can’t quite get those Chin-Ups right? Here are a couple of tips to help you perform them better!
Use Full Range of Motion
1. Use full ROM. Return to the starting position with your shoulders elevated and “dead-hang” at the bottom to train your back muscles at the longest muscle lengths possible to mediate hypertrophy and strength at full ranges of motion.
Grip The Bar As Hard As You Can
2. Grip the bar as hard as you can to promote a muscle irradiation effect. This may subsequently enhance muscle activation and strength allowing you to potentiate other training adaptations.
3. Perform this exercise like a “chest up” instead of trying to bring your chin over the bar. Pushing your head forward over the bar can lead to anterior shoulder translation. Potentially increasing shoulder discomfort and placing undue stress on biceps tendon as the glenohumeral joint shifts anteriorly.
Keep your ribs down
4. Keeping your ribs down slightly and straightening your legs in slight hip flexion can help engage your anterior core. It can also mitigate swinging potentiating force production and overall superior pull-up as you’re pulling with a more rigid upper and lower limb.
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