Chin Ups are one of those exercises that we all love to hate. Many of us have memories of those kids in gym class that couldn’t do a single one – and maybe one of those kids was you! It is not surprising that so many have a hard time with this exercise – it’s tough!
Chin Ups make use of a LOT of muscles in the chest, shoulders and arms. The pectoralis major, latissimus dorsi, teres major, posterior deltoid, the rhomboids, the middle and lower portions of the trapezius, the elbow flexors and just about all of the muscles in the wrist and hands are involved in this simple exercise.
When we watch monkeys and apes on television or at a zoo, we notice how effortlessly they swing through trees, pulling their body weight along quickly and accurately as they move from branch to branch. Pound for pound, our simian cousins are many times stronger than us – and a lot of that strength comes from these tree swinging exercises that are very similar to our Chin Ups.
The two most common grips used in Chin Ups are: palms are facing us (supinated Chin Up) or the palms facing away (pronated Chin Up) in what are often called “Pull Ups”. How far apart or close together the hands are placed on the bar can also lend variety to the exercise as different widths works slightly different sets of muscles.
Which is the best Chin Up? They are ALL good! A good Chin Up program depends on a lot of variety in the grips and widths to really build strong muscles throughout the upper body.
Getting started with Chin Ups is tough, but progress comes rapidly. The first step is getting a Chin Up bar that is quite sturdy: the last thing you should be worrying about is injury due to a fall!
I’ve found that having a bar high enough that the legs can remain straight throughout the exercise simplifies things. These can be hard to come by, but they are a luxury that really helps in the early stages.
If you can’t do a single Chin Up, the first step involves simply hanging from the bar, working on your grip strength. Get where you can see a clock and spend a week or so extending your hang time. Once you get to 30 seconds, you’ll have enough grip strength to start working the Chin Up itself.
The easiest Chin Up for beginners is done with palms facing towards the face, hands about shoulder width apart, arms fully extended in the start position. The idea is to pull straight up until your chin passes the bar, let down slowly… and do it again!
Having a partner help in the early stages is often a good way to get the job done. The partner can lift you slightly, pulling up from the ankles or the waist to get past that difficult hump. If no partner is available, get some exercise bands and tie them to the bar and stand in them to get a little extra lift.
Another trick for the early stages is to start in the “up” position and try to lower down as slowly as possible. Be careful getting to the “up” position – a chair to one side or the other can be used. Some people will use a running jump, allowing the momentum to carry them upward. This can work… but you’re probably going to be sore the next day.
For most people, it takes about 30 days to work up to a single Chin Up. It never gets easy (that’s why this is such a great exercise!) but increasing from 1 to 2 is a lot easier than 0 to 1! Ultimately, a set of 10 – 12 is the goal.
Chin Ups are one of the hardest exercises we can do, but the rewards are simply tremendous: increased back size and strength, increased arm strength – both upper and lower arms – and major increases in grip and hand strength. Don’t substitute Lat Pulldowns or other machine exercises – they simply won’t give you either the workout or the strength increases that will come with moving your own body weight.
The Chin Up is a key component in developing the strength that is needed to be successful in a Mixed Martial Arts program – or just about any other sport. Don’t neglect this simple and effective exercise!
Master Kurt Schulenburg has a 4th Degree Black Belt in the traditional Martial Art of Tang Soo Do. He has also studied both Judo and Tae Kwon Do, and is currently a Black Belt Instructor of the Mixed Martial Arts. Mr. Schulenburg is a Certified MATA Trainer, an MME Certified KickBoxing Instructor as well as a Pro-Star Mixed Martial Arts Founding Member. He has a degree in Music Education and has managed a production and manufacturing facility for over 25 years. Are you looking to get in the best shape of your life – and have fun doing it? You MUST come to our Website and find out more! http://www.WoodstockMMA.com and http://www.WoodstockFitness.com
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