Fitness From the Pro

Let’s talk about pull ups/chin ups and the proper lifting techniques when doing them.  I haven’t discussed this before because, I do not like doing them.  These are a very hard exercise but extremely worthwhile if you want to get stronger while working your back and arms.  The more you do them, the stronger you will get and implementing the proper lifting techniques are imperative to avoid any injuries.

For beginners, get a chair and place it underneath the bar.  Keep in mind the closer the chair is to the bar, the easier the exercise will be.  Place one foot on the back of the chair and use the chair to assist you when doing your pull ups/chin ups.  As you get stronger you can push the chair further forward of the bar, and you’ll be using it for less help.

You can also get big elastic bands that you drape over the bar.  Place your knee at the bottom of the band for assistance with your exercise.  There are different resistance levels with the bands as well for more or less assistance with the exercise.

When you have progressed to the next level without a chair or band, do your pull ups/chin ups with a smaller range of motion until you get stronger.  The next progression would be “kipping” swinging your hips while lifting.  Finally, do the full range of motion, with legs hanging straight down, and a greater range of motion.  Of course, you can add weight for increased resistance and gain more strength.

Check out my website http://www.fitnessfromthepro.com for more in depth information on proper lifting techniques for pull ups and chin ups!