3 Ways to Master the Chin Up

By Thomas King, MSc, CSCS, CSEP-CEP

The chin-up is considered by many to be the true gold standard of fitness. Unlike exercises such as the bench press or deadlift, in which you move an external weight, the chin-up forces you to lift your own bodyweight, giving a true indication of your relative strength.

Despite this, the average gym goer does not frequently use the chin-up as a training tool. Because chin-ups are difficult, lat pull downs are the more favourable option. This is unfortunate since the chin-up is undoubtedly one of the best exercises for strengthening the lats, biceps, forearms, shoulder stabilizers and grip.

In fact, the name chin-up itself is a bit of a misnomer as the goal of a properly executed chin-up is to bring the collarbone to the bar, not just the chin.

The Ideal Chin-Up Technique

-Dead-hang from the chin-up bar with your preferred grip. Pack your shoulders and brace your abs to prevent your low back from going into excessive extension.
-Initiate the pull by focusing on bringing your elbows down to your rib cage. This will help activate your lats.
-Pull yourself upwards until your collarbone makes contact with the bar. Make sure that your chin is tucked at the top of the movement. Don’t hyperextend your neck by looking up.
-Hold the top position for about one second keeping your shoulders away from your ears. Keep your abs engaged and try not to swing.
-Slowly lower to the bottom position and repeat for the desired number of repetitions.

Grip Variations

-Double underhand grip = “Chin-up“
-Double overhand grip = “Pull up“
-Neutral grip (palms facing together) = “Neutral grip chin-up“
-Mixed grip (using a different grip for each hand) = “Mixed grip chin-up“

If you can’t perform a full range chin-up, try adding in these 3 chin-up variations to your workouts. You will build strength for different phases of the chin-up and finally reach that milestone of one perfect chin-up.

1) Improve the Bottom Range: The Banded Chin-Up

These are great if you struggle with the bottom range on the chin-up. To do this variation, attach one end of a long band to the chin-up bar. Next, pull the band down and place it either around your foot (easier/more help) or around your knee (harder/less band help). Follow the above technique guidelines and preform the desired number of reps.

2) Improve the Top Range: The Rack Chin-Up

Next, we’ll tackle the opposite issue. If you struggle with the top range of the chin-up movement, this is the best variation for you. Place a barbell in an adjustable power rack at a height where your arms are fully outstretched and you butt just touches the floor. Your feet can either sit flat on the floor in front of you (very deep squat) or the legs can be crossed in front of you. Initiate the pull by bringing your elbows to your rib cage. Use your legs sparingly to assist you in achieving the full range of motion for the exercise. Repeat for desired number of repetitions.

3) Train the Descent: The Negative Chin-Up

Due to the physiological processes that occur when a muscle is contracted, we are much stronger lowering (eccentric contraction) a weight (or our body) than we are at lifting (concentric contraction) a weight. In addition, our muscles get stronger not just by lifting, but by lowering weights as well. Because of this, the negative chin-up is an excellent variation to strengthen the muscles involved in a chin-up.

Stand on a tall box underneath a chin-up bar. Grab the bar and jump up to reach the top position. Try not to swing. Hold this position steady for 3-5 seconds, then slowly lower your body over a 8-10 second count. Once your elbows and shoulders open fully, stand back on the box, and jump up for your next repetition. Repeat for desired number of repetitions.

Sample Weekly Routine

While it may seem like an unattainable goal when you first start your fitness journey, doing one perfect chin-up is within reach for anyone with the proper coaching and motivation. Using the above chin-up variations should help you reach your goal sooner than you might think! Here is a sample training-week that incorporates the techniques listed above.

Monday – Band Assisted Chin-Up – 5 sets of 5 reps with the band around your feet

Wednesday – Rack Assisted Chin-Up – 8 sets of 3 reps

Saturday – Negative Chin-Up – 3 sets of 5 reps with a 5-10-second lowering phase

Lloyd Hussey

Personal Strength Training by Jon-Erik Kawamoto

I started at JKC in January of 2014 and I’m 67 years old. When I had my Initial Assessment, I knew – almost immediately – that Jon knew what he was doing and what he was talking about. I was overweight, out of shape, and in serious need of someone, like Jon, who could get me back on a fitness/conditioning routine that suited me, my age, my less than acceptable physical condition, my sometimes intermittent RA, and my need for a structured, consistent and yet flexible training and conditioning program that would work for me.

Fundamentally, if I made a choice at all with respect to JKC – it was to continue to come back each week. I have not been in a lot of gyms. To be honest, they used to intimidate me. What makes JKC different is their approach to each and every one of their clients. Jon and Thomas – and now Craig – tailor each training regime to the particular needs of each client. That ensures that the training regime will suit each client upon the start of training and changes as the client improves. It adjusts for any physical setbacks such as injuries and it adjusts for success. It is just that simple.

It is also the consistent encouragement that comes from Jon, Thomas and Craig. That voice that comes to you while you are in the middle of a particularly difficult set – rear-foot elevated split squats comes to mind immediately – that says “good job” or “keep it up” or “just a couple more reps.” To know, in that moment, that you are not alone and the trainer is paying attention to what you are doing. That is priceless for me.

Matt Garvin

I had spent a fair bit of time in gyms in my teens and twenties but I turned away from the gym to focus on activities that I enjoyed more. What keeps me at JKC is that I do really enjoy it. I always feel that I’ve accomplished something when I leave at the end of my workout. The environment is really positive and focused on challenging yourself whatever your level of comfort and fitness. I’ve also seen results that I’m really happy with; having someone who really knows what they’re talking about to guide your workouts makes them way more effective and focused than just “going to the gym”.

Shortly after I started at JKC, I sustained a fairly major injury that took me off my feet for several months. When I started to get back to activity, it was very difficult. Jon and Thomas worked hard to tailor my workouts to my goals and what I could do. With their help, I’ve been steadily building back strength and function.

Norbert Lake

My original reason for joining JKC was to get some sage advice to help with my running. I had been looking for awhile, came across Jon, met for an assessment, and was quite happy with how that all went. Apart from the running specific strengthening and conditioning approaches, JKC is different from other gyms as I am a fan of the small group sessions where everyone has their own goals and individualized programs. As well, the run coaching is super. All the coaches go the extra mile to make sure you get the best out each training session. They are fantastic motivators! My favourite memory is deadlifting 330lbs. Making a lot of great friends and meeting some really cool people is pretty high up on that list, too.

Nancy Wadden

Personal Strength Training by Thomas King

I chose JKC because I was looking for something different. I’ve seen and done the trendy workout programs before, I was looking for something that I knew I could see myself still doing a year from now! JKC has a lot of clients that have been going for years. That was a huge motivator for me! The small group coaching sessions are great and I really enjoy the format. It’s nice having 2-4 people working-out with you during your session. The camaraderie is great, everyone is very upbeat and positive – zero gym judgment!

Mike Ladha

I was referred to JKC by my sister-in-law and had heard good things about it from many people in the running community. I also saw Jon’s picture on the wall at lululemon years ago! I really like the personalized training and the variety the guys provide. I started for strength training for running. I love cardio and do tons of it but wasn’t motivated to do much strength work on my own. Jon mixes up my strength work week to week so I don’t get bored but also lets me work in a hard circuit for the last 20 minutes of most sessions to get my cardio fix

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