9 tips to get you through your first chin-up!
Chin up! Being able to pull up your own body weight is not impossible, even if you haven't done it before. Here are the tips to make it possible.
It's hard work, progress is slow, and your shoulders can be tricky. The road to your first chin-up can be frustrating, especially if you don't use the right technique. Aim to practice a specific chin-up exercise every time you go to the gym, six to eight reps in three sets. If you do this three times a week for six weeks, you should be able to do the chin-up!
Tip 1: Use rubber bands
An assistance band doesn't cost much but will definitely help you on your way to your first chin. Wrap a loop around the bar and put your foot or knee in the band to help you. The thicker the band, the more help you get. A chins band is much better than the pull-up machines, because unlike the machines, the bands provide the most help where it is heaviest and then less help the higher up you go.
Tip 2: Start withanunderhand grip
Grabbing the bar from underneath and pulling yourself up is easier than an overhand grip because the underhand grip gives you more help from your arms. Another option is a parallel grip, with your palms facing each other. Once you've mastered that, you can move on to the overhand grip, which is a little tougher on the "lats".
Tip 3: Grip properly
Just like with a deadlift, it's important to grip properly - hold as if you want to crush the bar. The grip stabilizes the shouldersras and the whole body engagesras in a different way than if your grip is too loose. If you have difficulty with the grip, you can use liquid magnesium, such as Liquid chalk.
Tip 4: Tighten your body
Just like when you stand on the plank, both your stomach and your buttocks should be tense. If your butt is tight, it is easier to pull your body up as a unit.
Tip 5: Breathe correctly
When you grip the bar, breathe in, and when you pull yourself up, breathe out on the way up. Don't wait until you reach the top position.
Tip 6: Hang out
Keep your shoulders happy by hanging fully extended with straight arms. Try to hang for three minutes, breaking it up into intervals of equal hang time and rest time, such as 20 or 30 seconds. It's also good for training your grip!
Tip 7: Train isometrically
Jump up so that the bar is against your chest and stay in the top position. Hold for at least five seconds, preferably up to 20 seconds.
Tip 8: Try ring rows
Grab a pair of Roman rings, or the handles of a TRX band, and sit under the handles on the floor. Quickly pull yourself straight up and hold on the way down. This is a great way to build up your strength so that you can eventually do a chin-up.
Tip 9: Exercise eccentrically
Jump up, pause for a second at the top position and hold on slowly on the way down. Try to lower yourself down in ten seconds and hang all the way out to full extension before jumping up again.
