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Chin up progression #4

Complete Chin up progressions #1 through to #3 first. This progression is the same as progression #3 except you are using only one supporting leg. As with before, take the time needed to work up the strength to complete the movements comfortably

Chin up progression #4 Challenge rules

  1. No backsies
  2. Work at it every second day until ten reps can be done in a controlled manner
  3. Use either a chin up bar that comes to your chin when you're standing up straight, or place a box behind the bar (as per the picture) so that you can finish the chin up movement with your torso under the bar and toes on the box.
  4. Start in a dead hang position, hands shoulder width apart and palms towards you. Toes on the box, Curl up one leg so that you don't use it.
  5. Inhale as you begin the pull up, pull elbows down and back, pulling shoulder blades together. Use your quads to assist you with the movement, bringing your chest to the bar and your chin level with it. Aim for a three count to get up and use the legs as little as possible.
  6. Hold position a few seconds, then to a count of 3, slowly lower yourself back into the starting position, exhaling as you do so. Again, use the legs as little as possible.
  7. Do 5 reps to begin with, with as long as a rest as necessary between reps
  8. Work up to 10 comfortable reps, pulling up to a 3 count, hold for a 3 and down for 3.
  9. When comfortable move onto challenge #5, the jump up.
  10. Not all types of physical activity are suitable for everyone. Users take Challenges and training advice at their own personal risk.

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17 takers

  • Helen
  • Liz
  • Simone
  • Heather
  • Claudie
  • Brian
  • Carol
  • Kamran
  • Stephen
  • Armand
  • Matt
  • claire

Challenge creator

Helen T

created the challenge

30th July 2012