Weighted
Chin-Up Drop Set For Increasing Intensity in Your Back Training
The chin-up is an exercise everybody
has heard of. Nothing off the wall here...this is just a technique
I use to crank up the intensity of the chin-up movement.
It's a simple one - basically,
you're going to do weighted chins using a dumbell set between
your feet. Once you've done as many reps as you can with the
dumbell, you just drop the dumbell on the floor (without letting
go of the bar) and you keep going until you're trashed!
It's a whole new meaning (or
a whole old meaning, I guess you might say), to the concept
of DROP sets...
Like I said, very simple. But
MAN will it work you.
Here's what it looks like.
First, set a dumbell on the
floor right under the chin-up bar. I use the bar that's on
my rack - the height is perfect.
If you have a chin-up bar that's
higher up, you may need to set the dumbell on end on a bench
in front of the bar, grab the bar with your hands THEN clamp
your feet around the bar.
If the bar is too high up, you
won't be able to reach the bar with a dumbell in between your
feet.
Reach down and set the dumbell
between your ankles. The plates of the dumbell should be resting
on your forefeet and the heels of your shoes. I'm using an
85lb dumbell for this one.
Reach and grab the bar - I like
to use an underhand, close grip for these.
Get your feet off the ground
- for my setup, I do this by bending the knees a bit.
Now pull yourself up.
Repeat until you can't get any
more reps with the weight. Open up your feet and drop the
dumbell on the floor, keeping your grip on the bar.
Now rep out on bodyweight chins
until you can't do any more reps.
This is a great set extension
technique for really messing up your back in a good way. Naturally,
in order to use it, you have to be able to do at least SOME
chins with a bit of weight.
