How to Do Your First Chin-up: 5 Steps [Video]
Chin-ups are a staple of many good programs.
I’d say they have a direction correlation to how athletic you look.
If you can do 12 chin-ups as a male/ 5 chin-ups as a female, you’re going to look pretty damn awesome. They’re also a great indication of relative strength (strength-weight ratio), which is an extremely important quality in many sports, particularly weight categorised sports.
However, getting the ball rolling with chin-ups can often be a difficult task. Here’s a five-step process to achieving that elusive chin-up:
Step 1: General Back Training (Rows and Pulldowns):
– Step 2 after 10-20kg can be lifted for 4 x 10-12.
Step 2: Inverted Rows (Bent Leg):
– Step 3 after 3 x 10 is achieved.
Step 3: Inverted Rows (Straight Leg):
– Step 4 after 3 x 8-10 is achieved.
Step 4: 45 Degree Inverted Rows:
– Step 5 after 3 x 8-10 is achieved.
Step 5: Band Assisted Chin-ups:
– Attempt a bodyweight chin-up after 3 x 8-10 is achieved with a medium resistance band.
Step 6: Chin-up.