#AskKenneth | 8️⃣Tips for Chin-ups | 八個引體上升的提示
Women Can’t Do Chin-ups?
If you think women cannot perform chin-ups, you’re totally wrong.
My online trainee, Sharis Tam is a typical office lady, she is not a Crossfitter, but she loves training. She cares her body. She cooks most of the time and strengthens her muscles at the gym four times a week.
She started from zero rep chin-ups from day 1 of the training. She gradually develops her full-body strength day by day.
Both male and female trainees can perform chin-ups. Chin-up is not only guys only. Honestly, many guys cannot perform a honest chin-up. I seen many at the gym.
Techniques:
1️⃣Always starts from the “Dead Hang” position;
2️⃣ No kipping with zero momentum;
3️⃣ Drop the shoulders (scapulae) and squeeze your back and lift up yourself;
4️⃣ Chin over the bar/ rings;
5️⃣ Slow eccentric back to Dead Hang position;
6️⃣ Abs tight & squeeze your glutes;
7️⃣ Full ROM is MUST;
8️⃣ Always keep SLOW #tempo - No rush.
Additional Tips
• Personally I don’t use rubberband to assist the trainees;
• And I never ask my trainees to perform chin-ups at the machine.
• Rings/ TRX Inverted Row is a progression of Chin-ups.
• Do more “eccentric” chin-ups.
• Lose more body fat and build more muscles.
• Sleep early. Sleep affects your strength.
• Eat more protein. No protein - No muscle; No muscle - No strength
“Everyone can perform perfect chin-ups. You just need to know the method, then execute it. All about hard work.”
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