Here is a video of some Chin Up Drills for you to perform on Open Gym Days if you still have not gotten your elusive single Body Weight Chin Up yet. It is the accessory work that will get you to your elusive Chin Up.
Spend an extra 5-10 minutes every session that you come into the box to perform 1 of these accessory drills. You can do these at the start or at the end of class. You need to spend more time on the bar to be good at bar movements.
All reps must be unbroken. Do not rush them. They are slow.
Shoulder Depressions
8 Reps x 4 Rounds. Keep your arms straight, think of your shoulders dropping down and connecting to your hips.
Shoulder Depressions + Arm Bend
8 Reps x 4 Rounds. Same as previous, this time add an arm bend to activate the biceps. Keep Tension on lower back.
Eccentric Supinated Grip Chin Ups
30seconds x 10. Slow descend to the bottom, pause at the bottom for last 5 seconds. Can use band but must be spent by round 7. Rest 60-90 seconds.
Eccentric Pronated Grip Chin Ups
30seconds x 10. Slow descend to the bottom, pause at the bottom for last 5 seconds. Can use band but must be spent by round 7. Rest 60-90 seconds.
Chin Up Holds
20 seconds x 8. Hold your chin above the bar for 20 seconds. Pull shoulders and elbows down. Can use band but must be spent by round 4. Rest 60-90 seconds.
Supinated Grip Chin Ups
8 Reps x 4. Thumbs out, shoulder distance apart. Can use band but must be spent by round 4. Rest 60-90 seconds.
Pronated Grip Chin Ups
8 Reps x 4. Thumbs in, just outside of shoulders. Can use band but must be spent by round 4. Rest 60-90 seconds.
