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Chin-ups, starting from zero

Charles Poliquin

First, let's say that you can't do a single rep by yourself because of weakness, heavy bodyweight, a combination of both. The aim is to perform 12 chin-ups after 11 weeks of practice.

STEP 1.

Because you can't pull yourself up let's begin vice versa. Stand on a bench or jump up so that your chin is over the bar. Now, start lowering yourself in a slow and controlled manner!

1. Slowly down (x 4)

Jump and place your chin over the bar, let your torso lower down slowly but in controlled manner. Each chin-down should lasts for 30 seconds. Once you get the hang of that change to the next version...

2. Stopping the movement

Try stopping the movement on the way down. Begin with your chin above the bar, lower yourself slowly until you're 1/3 of the way down, and stop. Hold this position for eight seconds.

Begin with your chin above the bar, lower yourself slowly.
Once you're 1/3 of the way down stop and hold for 8 seconds.
Lower yourself to 1/2 of the way down stop and hold for 8 seconds
Lower yourself to 3/4 of the way down stop and hold as long as you can, aim to 8 seconds

Once you're able to hold the last position whole 8 second change to the next version...

3. Pull back up

Begin as in the 2nd practice, however once you have succeeded holding the last pose for 8 second straighten your arms and pull yourlsef back to the 3/3 pose. Hold this position 30 seconds.

OR you can pause isometrically on the way up! If you're shaking like you have Parkinson's disease, you'll know that you're doing it right.

STEP 2
Assisted chin-ups

1. Ankles

Ask your partner to support you by holding on to your ankles and lifting you gently up. Repeat as many times you can. Once you can perform 12 reps in this style with minimal assistance, you're ready for next phase.

2. One ankle

In the second progression, your partner will only hold on to one ankle. Once you can get 12 reps without much help, move on to the next phase..

3. Waist

In this third progression, your spotter will hold you at the waist. As you get stronger, you'll find that you require assistance only in certain parts of the exercise. At these sticking points, your buddy should only provide enough assistance to help you clear the bar. Soon, you'll be knocking out strict reps with no help.

STEP 3.

Now you are able to do 12 chin-ups on your own! Great! But you don't need to rest on your laurels. Next, increase the overload by one of the following methods:

• With some extra weights. Hold a light weight between the ankles. This method allows you to perform a drop set by dropping the weight as you reach failure. Then, you can perform a few more reps and extend the set.
• With your partner. Have your partner pull down on your ankles as you ascend.
• Use a chin/dip belt with weight attached to it.

With the above progression, I was able to increase the women's Canadian National ski team's average number of chin-ups from zero to 12 reps in 11 weeks. They could also perform reps holding a 35-pound dumbbell with their feet.

Original Article from www.t-mag.com
(the reference doesn't exists any longer)

Aikido Jujutsu Budo