Chin-ups - Chin-up Bar Exercises
Chin Ups are excellent training for upper body strength building. To get started, locate a "chin up bar". This can be a specific bar installed for chin ups or an improvised bar, such as any sturdy overhead bar, including tree branches, rafters, patio beams, eaves, clothes line bar, etc. Chin ups will greatly improve your performance in any sport that requires upper body strength.
Warm Up and Stretch Before Chin Ups
Take 15 minutes of light to warm up before jumping on to the chin up bar. A good warm up and stretching session will reduce the chance of injury. Warm up takes 5; stretching takes 10 minutes. See muscle stretching.
Chin Ups and Chin Up Bar Training.
When you first start chin up exercises you may not be able to do it. Don't worry about it. Get a chair and assist your chin ups with your legs. Very soon you will be able to do a chin up by yourself. Each time you work out do as many as possible. For upper body conditioning, the chin up bar produces exceptional results, is inexpensive, easy to install. There are several excellent upper body exercises that can be done on the chin up bar. Chin ups are an excellent way to improve upper body strength.
Chin Ups.For upper body, shoulder, forearms. Grasp the bar palms and fingers forward, away from the body. This is called the "pronated" grip. Keep arms straight and hang straight down without swinging. Relax your shoulders and body. Pull up in a smooth motion, do not jerk. The chin should go over the bar. Lower smoothly back to the starting position.
Chin Up Bar Static Hang.Using the chin up bar, hang with one arm as long as possible. Before you "peel" off, trade arms and shake out while hanging from the other arm. When you first start this exercise, you will probably only be able to hang 45 seconds. Work your stamina and strength up to the point where you can hang for 4 minutes (or more). Set your personal goal and work toward it faithfully.
One Arm Chin Ups.For strength training. To "work into" a one arm chin up, start by grabbing the wrist with your other arm and assist. This variation of the chin up exercise provides more resistance for strength building. Another way to provide additional resistance is to add 5 or 10 pound ankle or waist belt weights.
Chin Up Bar Side Crunch.For abdomen and torso "static" strength. While hanging from the chin up bar, lift both legs to the side and hold the position for 5 seconds. Repeat to the other side for 5 seconds.
Slow Chin Ups for Endurance
Improve endurance by slowing the speed of the chin up. If you do not meet your goal, don't come down - hang there, drop one arm and shake, then the other arm. Shake a few times, then do another slow chin up. Endurance training takes willpower. It is hard to force yourself to keep going. Climbers who have good endurance have paid for it through training. Do chin ups in sets of four. Come down in between sets. Allow your heart rate to recover to 40% of maximum before the next set. Another approach is to do one slow chin up, then hang for 5 seconds (about 2 deep breaths). Drop the right arm and shake, then the left and shake, then do another slow chin up. Continue the pattern. Establish a smooth rhythm. Do sets of four.
Chin up Lockoffs
This technique improves strength-endurance. To perform a lockoff, alternate sets with arms spread apart, then close together. Slowly go up, count five breaths (15 seconds) at the top, then slowly come down. Get off the wall or bar and shake out. Let your heart rate come down a little, then do it again. Do four sets.
Chin ups for Strength
Do until muscle failure--in other words do as many as absolutely possible. Do this in four sets. Chart your progress. After you work up to about 12 standard chin ups, phase over to endurance.
When you work up to about 15 chin ups increase resistance two ways: 1) add small (5 to 10 lbs) ankle or waist weights, or 2) try one arm assisted chin ups. See the picture and description for one arm chin ups above.
Chin Ups - Chin Up Bar Summary
Training your upper body and forearms is probably the single best exercise training you can do to improve climbing ability. Chin up bars or an alternate bar can be easily found. By doing several types of chin ups as part of your climbing training plan, you will greatly improve your climbing ability through enhanced upper body strength.
Books about Pull-ups and Chin-ups: