Blast from the Past : Getting Over It - Chin-ups & Pull-ups
Making the most of the chinning bar.
by Scott Andrew Bird
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Filed in : Blast from the Past
Tags : assistance device, bands, bodyweight, chin-up, conditioning, deadlift, dip, Grip Work, pain, parkour, photography, thick bar
Serious weighted chins. Superb.
This week - Getting Over It - Chin-ups & Pull-ups.
For as long as I can remember, I've loved doing chin-ups. Monkey Bars in the school playground, the backs of doors and of course the power rack. Here are just a few of the many varieties of chins and pull-ups we've looked at over the years :
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- Plyo Pull-up Progressions
Martin Rooney demonstrates a progression from standard chin-ups up to the clapping variation. Superb.
- Pull-up Progressions
If the clapping pull-ups aren't going to happen anytime soon, here's a simple progression up to the standard chin-up. Excellent.
- Rafter Pull-ups
Want a dose of grip work with your chins? Have a go at these.
- Jack Arnow's Assisted OAC Setup
When you're training for the One-Armed Chin-up (OAC), there are several ways to gradually increase the resistance (such as with a towel or rope). This is one of the better ones. Good stuff.
- Parkour conditioning for upper body and core
Finally, Glasgow Parkour's Zeno demonstrates several great chin variations (on thick bars) in this clip. Nice one.
Further reading
Want more? Take a look at these :
- Fattening up the chin-up bar
This is a great way to increase the grip component of any pull-up variety you perform. As a bonus, it often eliminates any elbow pain caused by your chinning work. - Gorilla Chins
I love these. Gorilla Chins are simply a combination of a Hanging Knee Raise and a standard chin-up, which certainly gets the blood pumping. Good fun. - Weighted Pull-ups on a Moving Bus
There are many ways to make your chins and pull-ups a little more challenging, including this : performing them on a moving bus. Great idea.
Equipment
Wondering what to use? How about these :
- Jungle Gym
As shown in the 'Pull-up Progressions' clip above, it's a perfect way to use any quantity of assistance. Just hook it up and go. - Iron Woody bands
Whether you use them for assistance or resistance, bands are fantastic things. And as you'll quickly discover, they're incredibly versatile. - Weight Belt
Looking to add a bit of weight to your chins and pull-ups? This is a great way to do it. Also ideal for weighted dips.
There's also an incredible array of articles and videos on this site. Use the search box at the top of each page, or get in touch directly.
Scott Andrew Bird is a writer, photographer and a guy who just loves this stuff. He's been at home in front of a computer for more years than he cares to remember (OK, 38) and is now making amends for years of many mistakes noted in the De-constructing Computer Guy articles (part 2) on T-Nation.
Find out what he's up to via Twitter, Facebook, the Daily 'Paper'; and of course his online home. Enjoy.
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