THE TOWEL-GRIP CHIN UP...

As if Chin-Ups weren't tough enough already, now we want to make them even harder by making you do them while hanging from a towel. Embrace it though and you'll have yet another stimulus to drive your strength up to new levels.

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HOW TO TOWEL-GRIP CHIN UP:

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.

THE 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 or logistically easier), simply take the towel away and practice Static Chin-Ups with the Towel Grip.

HOW YOU PEOPLE MESS IT UP...

YOU USE THE WRONG TOWEL -- all towels aren't equal. Get one that's thick enough to offer a very different challenge than normal Chins, but grippy enough to give you a chance. Nothing too new and smooth.

YOU DON'T CHALK UP -- and slide right off! It's woirth the effort to buy some chalk to get the extra muscle stimulation from doing it well.

YOU GO FOR TOO MUCH -- Lower your ambitions when you start out on these, get used to the griping challenge and don't judge yourself if your reps are waaay down compared to your normal Chin Ups, it's normal.

YOU RACE IT -- and you lose range of motion and control as a result. You need to keep these slow to get the most benefit from them.

YOU DON'T DO IT -- you know who you are! You avoid these as you can't do it and you feel like you're going backwards. The trick is to appreciate just how much harder towel-grip chins are, then to humbly work on the easier progressions.

WICKED CUES!

DON'T LET GO! -- Grip the hell out of the towel and go for it!

BE SMOOTH! -- Especially in and out of the bottom position.

Plus, of course, all the cues from a standard Chin-Up will help you.

WHY DO IT TO YOURSELF?!

THESE ARE TOUGH! (But fun, right??) — 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. But with challenge comes great reward!

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 slight 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.

ALTERNATIVES...

If you can't do these, go back to basic Chin-Ups, or whatever you swiched it up for in Month 1.

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