Straight to the Bar

All Things Strength


Somewhere Between 3 and 4
Written By : Scott Bird
Filed In : Weekly summary

Is it safe to come out yet?After reading Alberto’s comment this morning on last week’s 3 finger chins, I decided to try a few more. I was curious to find out just when things switched from a comfortable 20-30 (both hands, normal grip) to 3 (2 fingers plus thumb, each hand).
The answer, perhaps a little surprisingly, is somewhere between 3 and 4. 4 fingers (well, 3 plus thumb – little finger tucked under the bar) is fairly comfortable, and feels similar to a regular supinated grip. 3 (2 fingers plus thumb, both little and ring fingers tucked) on the other hand is difficult. My grip just gives way.
What does this show? That :

  • My ring fingers do more work in chin-ups than I’d previously given them credit for.
  • I need to do more grip work involving individual finger strength.
  • Now, for the rest of the past week :
    The magic 50 once again. Regular, close-grip chins.
    Chin-up 10,10,10,10,10 @bw
    Total Gym work
    Hack squat 4×10@60/132, 2×10@80/176
    Chin-up (sternum) 3@bw
    A lethargic set of chins.
    Chin-up 5@bw
    Almost in Zombie mode. Even the lure of rack pulls proved insufficient.
    Not quite as tired. Yesterday’s rack pulls called.
    Rack pull (4 holes showing, sumo, dbl o’hand) 2×20@60/132, 2×10@80/176, 2×5@100/225, 2×5@120/264
    Various Total Gym work.
    The scheduled session postponed a day. Only chin-ups for now.
    Chin-up 5@bw
    Chin-up (4 fingers) 5@bw
    Chin-up (3 fingers) 2,1 @bw

    Over to you. Drop us a line on Twitter ( @scottbird ), or add a comment below.



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