This
one is a GREAT chin-up exercise that will blow your
lats and your biceps up like crazy!
To
perform it, you should be able to do at least 8 to 10
regular chin-ups. It's a tough exercise and requires
some base chinning strength to perform.
For
this one, you'll just need a chin-up bar. I'm using
the one that goes across the frame of my power rack
and that works just fine.
DEFINITELY
watch the video on this one to get the best idea of
how it's done.
So
first, go to one of the bar and stand perpendicular
under it (NOT like you normally would directly under
the bar).
Take
a staggered grip on the bar (like a baseball bat grip).
Now
pull yourself up to one side of the bar - the side you'll
want to pull to is the same as the hand that is FURTHEST
from you. Basically, if your left hand is furthest away,
pull up on the left side of the bar.
Now
lower yourself down PART WAY...NOT the whole way. You
should have some bend in your elbows. At this point,
most your furthest hand over in front of your nearest
hand (hence the hand-over-hand name!).
The
key here is to be sure you've got a bend in the elbows
and tension on the lats. Because when you take one hand
off, you're basically putting your entire bodyweight
(just for a moment) on the one lat. VERY big time tension
here.
Once
you've placed the hand, pull youself up to the OTHER
side.
Lower
yourself down, step your hand forward on the bar again.
Now
pull up to the other side again.
This
picture shows when the one arm is the only one supporting
the body.
Continue
along the bar until you run out of bar then go back
the way you came, moving your hands forward this time.
Keep
going forward and backward along the bar until you can't
do any more reps.
It's
a BRUTAL back exercise that makes regular chins look
like nothing. By the time you're done, your entire back
and your biceps will be so swollen full of blood, you
won't believe it. The continuous tension and bodyweight
combination really makes for a potent back attack!
