THE PISTOL SQUAT PROGRESSION LADDER

EXERCISE BREAKDOWN: TOWEL GRIP CHIN UPS

 

HOW TO DO IT
CHALK YOUR HANDS — I would if I were you.

GRAB A TOWEL — Chuck it over the top of a Chin Up bar.

GRIP THE TOWEL — Nice and tight.

LOWER YOUR BODY DOWN, GRADUALLY TAKE THE LOAD — Lower yourself down until your arms are locked out, your Lats are stretched and your shoulder blades are elevated.

THEN LIFT YOUR FEET — Hang with them straight down if you have room, if not squeeze your knees together and pull your feet behind you.

THEN DO LOADS OF PULL-UPS — Check the basic Chin Up Breakdown for all the mechanics and cues.

PROGRESSIONS
With these, for the advanced punter, we simply see how many reps we can get, or if we want to keep the reps low, use a thicker towel.

For the less advanced, you can still work with these, but practice with…

THE FEET CHEAT — setting up with your legs on the floor and using them to subtly assist you through the movement.

STATIC HOLDS — If still too difficult 9or logistically easier), simply take the towel away and practice Static Chin-Ups with the Towel Grip.

ALRERNATIVES
GO BACK TO NORMAL CHIN UPS, OR WHATEVER YOU DID THAT MONTH.
WHY DO IT
TOUGH — These are another way of making Chin Ups harder without having to try Single-Arm Drills or add load via a weight plate or vest.

GRIP STRENGH — Just like a towel hang, practice these and you’ll get a major boost in grip strength which will carry over to more strength on loads of other things.

WICKED FUN — it is I promise.

AVOID PATTERN OVERLOAD — As the towel is a little freeer than a fixed bar, the shoulder/upper arm is freeer to move around during the move. This is actually very good for you as you have a light difference in every rep, which helps you avoid over-work you can come across in very fixed moves. As we do Chin Ups three months out of four, this is a great to keep them fresh and reduce the chances of injury.

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