If regular chin-ups
are just getting WAY too easy for you, THIS exercise
is going to challenge you in a way that NO regular
Chin-Up is, quite honestly, one of THE best
exercises you can do not only for your back
but for your entire body. It's a classic bodyweight
exercise that never gets old.
if you're a fan of the chin-up, THIS version
of it is one you'll LOVE. It'll 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.
watch the video on this one to get the best
idea of how it's done.
So first, go
to one end 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,
move your furthest hand over behind 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.
placed the hand, pull yourself up to the OTHER
down, step your hand backward on the bar again.
Now pull up
to the other side again.
shows when the one arm is the only one supporting
the bar until you run out of bar then go back
the way you came, moving your hands forward
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!
more (675+ pages!) Unique and Innovative
Training Information Just Like This...
Nick Nilsson's "Powerful Training
Training Secrets" is my extraordinary
membership site that is PACKED with new and
effective information information, just like
this. If you want to maximize your muscle,
build strength and drop fat and the "normal"
training just isn't doing the job, you NEED
the cutting-edge techniques and exercises
you'll find in "Powerful Training Secrets."
best part? Almost EVERY SINGLE TECHNIQUE AND
EXERCISE has video demonstrations just
like this so you know EXACTLY what you're
doing every step of the way!