Exercises and regressions towards chin ups
Numerous exercises can be used as stepping stones on the path towards achieving chin ups : the most important thing is that the exercises train your client to achieve strength and control through all of the muscle groups mentioned above . This focus , in combination with a preparedness to work on chin up regressions , will help them to reach their goal . Holds , hangs and walks for grip strength
Some of my favourite grip work exercises include plate or dumbbell holds for time . These can progressively have more weight added to them over time as your client gets stronger . Eventually , once your client is strong enough to hold and hang from a bar , this can be upgraded to bar hangs for time , progressively increasing the minimum required time as your client gets stronger . If you want to incorporate a conditioning component into grip work , farmers ’ walks are also an excellent exercise to include into your client ’ s programming . A client who needs to improve her grip should also be encouraged to implement as much incidental grip work into her sessions as possible – helping to put the weights away , avoiding dropping weights and not rushing a set just to put the weights down sooner .
Curls , pull downs and rows
The lats and biceps need to be strong , so training them more than once a week using a variety of movements is optimal . Choose different bicep curls , ensuring full range of motion and controlled movement and avoid using momentum . Have your client complete pull downs and rowing movements using different grip positions to ensure a more balanced strengthening of the back , again being careful that she does not allow swinging of the body for momentum or shrugging , which overuses the upper traps . Also employ single arm , as well as bilateral movements , to work on any left to right imbalances that might be present .
Scapular pulls
My favourite movement to teach and improve the strength in scapular depression is scapular pulls . For this movement , the client hangs from a bar and then squeezes the lower traps to pull down the shoulders , like the reverse of a shrug . As a client increases in strength , they will be able to complete more repetitions in a row . Note that a full scapular pulls also includes scapular retraction and is the initial movement of the scapulae to get into position at the start of a chin up .
Scapular push ups
My favourite movement to teach and improve the strength in scapular retraction is scapular push ups . For this movement , position your client on their hands and
Bar hangs for increasing durations are effective at developing grip strength
knees on the floor , and coach them to work through the full range of motion , pushing the scapulae forward and back with strong arms , without allowing the hands to leave the ground . As a client improves in strength , the shoulder-blades will be able to squeeze together then pull apart harder , repetitions will increase , and , in some cases , the client will be able to go up to their feet to load up the movement further .
Single arm pull down
My favourite movement that allows a client to practice scapular retraction and depression , unilateral work , and scapular positioning throughout the entire range of motion that the arm ( and therefore shoulder joint ) would move through when completing chin ups , is the single arm pull down . This can be completed using a cable or a band attached to a high anchoring point . The client kneels and completes a repetition by first simultaneously retracting and depressing the scapula , then holding that position while performing a pulldown through the lat , continuing to hold the scapula in position as the lat allows the arm to return to the top position , and finally letting the shoulder pull forward and up . Repetitions of this with increasing weight will not only teach a client where her shoulders are meant to be throughout the entire movement , but also make her strong throughout the entire range .
Assisted and jumping chin ups
Pull down variations are also an early regression of actual chin ups , and once your client is adept at these you should introduce assisted chin ups into her programming . Typically , band-assisted is more beneficial than using the assistive machine , as bands offer little assistance at the top of the movement and so force the client to work more for the repetitions . Once your client is adept at these , she is ready to try jumping chin ups , whereby she jumps – typically from a box – while already holding onto a bar . At the top of the jump she should be hanging in the top position of a chin up , before completing the eccentric component of the exercise , which is why this movement is also sometimes called the eccentric chin up . As she improves in strength she will be able to complete more repetitions , but also develop the control necessary to descend more slowly throughout each repetition .
Ready !
Once your client is strong in all of these movement patterns and muscle groups , she is ready to attempt her ultimate upper body goal ! I have found that once a client can complete high repetitions of pull downs with clean form with about half her body weight , and can complete jumping chin ups for medium-to-high repetitions , she will typically also be able to perform at least one chin up . This does not apply to every client , but generally speaking , once your client is adept at all of the regressions then she is ready for the final step – her first chin up ! Images courtesy James Joel Photography @ jamesjoel
Susy Natal is a Sydney-based performance coach , widely published wellness writer , convention presenter and personal trainer . With a background in psychology , her integrated approach to training helps clients achieve strength of body and mind . With a major focus on strength training for females and on mindset coaching , Susy works with clients ranging from beginners through to athletes . Visit susynatal . com and follow her on Instagram HERE .
Images courtesy James Joel Photography @ jamesjoel
12 | NETWORK WINTER 2018