5 chin ups - video - advice needed

richardpkennedy1
richardpkennedy1 Posts: 1,890 Member
in Fitness and Exercise
This is me doing 5 chin ups today. My goal is 10.

https://youtu.be/StMeadEtb50

Height: 5'7" (170cm)
Weight: 148 lbs (67.5 kg)

Am I doing it right? Any advice on how to improve?

Replies

  • StealthHealth
    StealthHealth Posts: 2,417 Member
    Good start.

    Advice for improvement - retract shoulders more and straighten arms more (more extension) on the "down" (note - this will make them harder but will make you stronger).

    A quick youtube vid on the subject: https://youtu.be/Wd1xS8U3YLo



  • kwtilbury
    kwtilbury Posts: 1,234 Member
    You need to come to a dead hang at the bottom of the movement.
  • Michael190lbs
    Michael190lbs Posts: 1,510 Member
    yes a dead hand is best but the truth is pull ups are a much better exercise than chin ups for your back
  • StealthHealth
    StealthHealth Posts: 2,417 Member
    Michael190lbs wrote: »
    yes a dead hand is best but the truth is pull ups are a much better exercise than chin ups for your back

    They are different exercises that target different muscles. I use pull ups for back but chin ups are part of my arms work out.
  • jessef593
    jessef593 Posts: 2,272 Member
    Yeah. Go to a dead hang. It'll feel a lot harder, but it'll be worth it. Also, work on your core stability during the movement, your lower body was swinging quite a bit which will make it harder in a bad way.
  • Erik8484
    Erik8484 Posts: 458 Member
    You could incorporate pull ups and chin ups into your workouts multiple times per week, thats a sure fire way to improve. Australian pull ups is also a good variant.
  • richardpkennedy1
    richardpkennedy1 Posts: 1,890 Member
    Michael190lbs wrote: »
    yes a dead hand is best but the truth is pull ups are a much better exercise than chin ups for your back

    True but I can only do 1 strict pull up. I do lat pulldowns with 75-85 lbs for reps.

  • lemmie177
    lemmie177 Posts: 479 Member
    Like everyone else said, most glaring thing is the lack of the dead hang. You want to perform full range of motion. For most people, the sticking point is the bottom, so its the part you don't want to skip.

    Don't lower so much that your elbows lock out or your shoulder blades pull up, but you want to lower to the point just before that. I thought your core stability was quite good. A lot of people end up doing it with too much curve in the lower back or knees pulled up (as you did a little towards the end). I actually like doing "hollow" pullups, with feet out in front of you. You eliminate any rocking and also great for the abs.

    Wide grip, overhand pullups put the most emphasis on the back (but have shortest range of motion), while close grip underhanded chinups allow the arms to do a lot of the work. Best to just mix it up.
  • richardpkennedy1
    richardpkennedy1 Posts: 1,890 Member
    lemmie177 wrote: »
    Like everyone else said, most glaring thing is the lack of the dead hang. You want to perform full range of motion. For most people, the sticking point is the bottom, so its the part you don't want to skip.

    Don't lower so much that your elbows lock out or your shoulder blades pull up, but you want to lower to the point just before that. I thought your core stability was quite good. A lot of people end up doing it with too much curve in the lower back or knees pulled up (as you did a little towards the end). I actually like doing "hollow" pullups, with feet out in front of you. You eliminate any rocking and also great for the abs.

    Wide grip, overhand pullups put the most emphasis on the back (but have shortest range of motion), while close grip underhanded chinups allow the arms to do a lot of the work. Best to just mix it up.

    Thanks Lemmie. I'm having some issues with my right shoulder at the moment. It's painful to even try pull ups but chin ups seem to be fine.
    I tried dead hangs today and was able to do 3. Aiming to increase this gradually.

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