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.