Need some
extra resistance for your Chin-Ups? This is a unique way to
do it that adds a balance component and requires hamstring
strength, making the exercise more of a total-body type of
exercise.
For this,
it's easiest to use the chin-up bar in a rack. If you have
a rack but it doesn't have a chin-up bar, just set an Olympic
bar on the top of the rack. That works just as well. If you
don't have either option, you'll need a spotter to give you
the barbell. This works just fine too.
Set the
safety rails in the rack at knee height - here's the trick...not
knee height when you're standing on the floor but knee height
when you're hanging from the chin-up bar!
The first
time you do this exercise, start with just an empty bar. At
45 lbs, it's not light even on it's own! Set the bar on the
safety rails, stand in front of it then hang down from the
chin-up bar.
Now bend
your knees and hook them underneath the bar so that you're
cradling the bar with your knees. Your leg position will look
like the top of a leg curl.
At this
point, you can cross your feet to lock them into position
(which makes the exercise a bit easier) or you can leave them
separated (which works the hamstrings more).
Keeping
that bar cradled, do a chin-up from there, just as you normally
would.
When doing
this exercise, balance is required, so keep your knees well
apart on the bar to improve your ability to control the weight.
The positioning
of the bar actually allows for good body position in the chin-up,
in addition to the extra resistance.
