This one is a GREAT chin-up
exercise that will 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.
DEFINITELY watch the
video on this one to get the best idea of how it's done.
So first, go to one 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, most your furthest hand
over in front of 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.
Once you've placed the
hand, pull youself up to the OTHER side.
Lower yourself down, step
your hand forward on the bar again.
Now pull up to the other
side again.
This picture shows when
the one arm is the only one supporting the body.
Continue along the bar
until you run out of bar then go back the way you came,
moving your hands forward this time.
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!
