Movement Monday: First Step Towards A chin Up Most people just arent quite ready to perform regular or assisted chin ups yet in their programs for several reasons (poor posture/lack of upper body mobility, weak lower traps and lats, etc). Doing so can decrease the efficiency of chin ups, lead you to hit a nasty plateau or increase injury risk. So heres a more shoulder-friendly progression to groove the chin up pattern by working the muscles of the upper back as well as the core: Kneeling band pulldowns. These will help teach you to pull your shoulder blades back and down, while keeping your ribs down and core engaged. When performing these, get tall and make sure your body is in a straight line - shoulders, ribs, hips and knees stacked over each other and your core and glutes are engaged. Avoid compensating by letting your shoulders round forward like I demo in the video. Its also best to perform these closer to a 45 degree angle to start. youtu.be/p1pklU1DoH8
Posted on: Mon, 27 Jan 2014 12:56:01 +0000