Posts Tagged ‘chinups’

Lift Your Game – Why Hanging Is The “Missing Link” Of Strength Training

Thursday, June 22nd, 2017

pullups chinupsStrength training is a popular, effective and growing form of exercise which aims to use different apparatus in order to strengthen and refine your muscles. Often relying on body weight and muscle control, one of the benefits of strength training is that it teaches users to get to know how their bodies and muscles work, and to focus on how different muscles work together to initiate movement.

As with any form of exercise, different moves and sets develop popularity, based on their perceived efficacy. A form of strength training called ‘hanging’ is one such exercise. Below we’ll take a look at what hanging is, and why it’s a good thing to integrate into your routine.

What Does ‘Hanging’ Mean, Exactly?

Hanging is almost exactly what it sounds like – it involves using the grip strength in your hands and forearms to suspend your body from an object. As an exercise, the main use for it is to really develop our often-underutilised grip strength; a type of strength which has been eroded by modern life as it’s not something which we use much in our domesticated lives.

Hanging can be performed as a passive exercise or as an active exercise (or even combined with a power band). In the passive form, once you have ably suspended yourself from a bar or an object using your hand grip strength, your concentration moves to relaxing your muscles – apart from those in your hands and forearms. Pay particular attention to any tightness in the shoulders and trapezius muscles – this is a good opportunity to focus on keeping these muscles relaxed and disengaged.

The active form of hanging introduces extra tension into the body. In this version of the exercise, concentrate on flexing each of your muscle groups, including your abdomen muscles, your biceps, and your glutes. Flex your shoulders while keeping their posture fixed back. (more…)

Top 6 Back Training Mistakes

Tuesday, August 27th, 2013

Do you limit yourself by avoiding horizontal or vertical back movements? Did you know that your traps and lower back also need to be strengthened? Are you stuck on lat pull downs as your main back exercise? Can’t do a pull up?

Tsk, tsk, tsk…

Avoid these 6 common back training mistakes and you will have a much better chance of looking like Atlas and performing like an Olympian.

Back Training Mistakes

The Top 6 Back Training Mistakes

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How to Perform Chin Ups

Monday, April 25th, 2011
Weighted Chin-ups
Weighted Chin-ups

How to do Chin-ups

Chin-ups are a basic exercise that you were probably taught early in your life, possibly as a kid. They are pretty simple, and fairly difficult, though not as hard as pull-ups.

To perform a chin-up, hang on to any bar, doorway, tree branch, etc… with your arms straight and your palms facing towards you. Using your back and biceps, pull yourself up until your chin passes the bar. It’s that simple.

Chin-ups can be performed on anything that allows you to hang with your arms straight and your knees not touching the floor.

Beginners usually can’t perform many chin-up, if any. This post intends to be a proper tutorial for increasing chin-up strength using optimal chin-up technique.

Proper Chin-up Technique

Now that you know how to perform a chin-up, let’s examine proper chin-up technique.

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How to Make Chin Ups Easier

Monday, May 24th, 2010
Swole Fitness Tips

Here’s a tip I read last week when I was reading about pull-ups and chin-ups. Apparently by using this tip, chin-ups will “feel” easier. Give it a try and let me know if it works for you. Check it out:

Rather than thinking about pulling yourself up when you do chin-ups, imagine pulling your elbows down instead. In theory, this will make the exercise seem “easier”.

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