Learn to do a chin-up

Chin ups are for everyone - Unless they're not

The trainers at IFC love chins and as much as we'd like to say everyone has to do them there are a few exceptions, and it's nothing to do with gender.

Anyone with a shoulder pathology should get that sorted before throwing chins into their training program.

If you follow the simple steps below you should be doing at least a few good chins in no time at all.

Requirements

  • Can hold a plank for at least 60s
  • Know how to set your shoulders 
  • Can activate your glutes

First Progression

  • Set shoulders - Don't lose position during any phase of the exercise
  • Lightly squeeze glutes
  • Keep a line from tip of your head to your ankles
  • When you can perform 20 good rows move to the second progression in your next workout

Vertical Rows

Second Progression

  • Set shoulders - Don't lose position during any phase of the exercise
  • Lightly squeeze glutes
  • Keep a line from tip of your head to your ankles
  • When you can do 10 good reps move to third progression in your next workout

Horizontal Row

Third Progression

  • Set shoulders
  • Lightly squeeze glutes
  • Jump just enough so you can get your chin over the bar (don't tilt your head to do this)
  • Bend knees on way down and control decent until arms are straight
  • When you can do 6 of these with good form you are ready to try the fourth progression
  • Annie's form is not ready for progressing yet.

Jumping Chins

Fourth Progression

  • Set shoulders
  • Lightly squeeze glutes
  • Perform one jumping chin and without touching down perform one chin then rest
  • When you can do 3 sets of these you are a champ
  • Happy chinning :)
Annie's form is not ready for progressing yet.

Annie's form is not ready for progressing yet.