Gironda Sternum Chin

Setup

1. 01Grip the bar with a supinated, shoulder-width grip.
2. 02Hang at full arm extension.
3. 03Set the shoulder blades down and back.
4. 04Lean the head back before starting the pull.

Execution

1. 01Pull up while arching and leaning the torso backward.
2. 02Drive the chest toward the bar as you rise.
3. 03Finish with the sternum touching or near the bar.
4. 04Lower under control while gradually straightening the body.

Checkpoints

• -The torso ends up nearly parallel to the floor at the top.
• -The sternum, not the chin, meets the bar.
• -Shoulder blades stay pulled down and together at the finish.
• -The descent takes at least two seconds.

Common mistakes

• -Performing a normal chin-up without the backward lean.
• -Kipping or swinging the legs to reach the bar.
• -Craning the chin over instead of arching the chest up.
• -Losing the arch and rounding at the top.