Chin-Up

Setup

1. 01Grip the bar around shoulder width with palms facing you.
2. 02Start from a full hang with shoulders controlled.
3. 03Brace lightly and keep legs from swinging.
4. 04Set the shoulder blades before pulling hard.

Execution

1. 01Pull elbows down and slightly forward.
2. 02Lift until the chin clears the bar with a quiet torso.
3. 03Control the top for a brief moment.
4. 04Lower to a full active hang before the next rep.

Checkpoints

• -Wrists stay comfortable and not over-bent.
• -Shoulders stay away from the ears at the top.
• -Range of motion is consistent rep to rep.
• -The body does not curl into a crunch to finish.

Common mistakes

• -Rushing the eccentric.
• -Starting from bent elbows.
• -Overusing momentum.
• -Letting elbows flare wide.