The grrlAthlete.com

5 Step Process to Becoming a Chin-up Pro

Step 1: Beginner Inverted Rows. Keep your legs bent and your chest held "high". once you can complete 10 reps move to: 

Step 2: Advanced Inverted Rows. Keep your legs straight,and concentrate on squeezing your upper back. Once you can complete 10 reps add in a two second pause at the top of the movement. Once you can complete 10 reps with the pause, move to:

Step 3: Beginner Chin ups. Use your legs to allow you to do ten reps. Gradually decrease the amount of work your legs are doing by increasing the height of the bar.  Once you can do ten reps with virtually no help from your legs, move to: 

 Eccentric Only Chins. Set up a step so you can easily grasp the chin up bar. Jump up so that you are in the top of the Chin-up position and slowly lower yourself. Try to take 3 to 5 seconds to lower yourself. Complete this exercise 3 times then take 2-3 minutes rest. Once you can do 3 sets of 3 reps, then its time to move to:

Full Chin-up: Congratulations, you are now a chin up pro!

PS- You can lose weight, build strength, and get more energy by doing body weight workouts at home or in the park (or in the hotel on business travel). You just need the right exercises and the right routine. And that’s why grrlAthlete created our Turbulence Training workout based on body weight-only exercises.

Anytime you purchase any of the grrlAthlete workout programs, you get our 4-week bodyweight program for FREE. Check out the Workout Program Section for more details.