Operation Pull/Chin up
About the program:
The ability to pull your own weight is one of the foundational steps of mastering body control. For many, as you hang from the bar peering up at the bar just arms length from your chin, the task seems at best daunting and at worst impossible. After all about 90% of the general population is unable to perform a single chin up.
This is a plan mapped out for each person to achieve his or her desired amount of body weight pull/chin-ups by systematically trying to target the weak links of the exercise. Breaking down the movement into it’s simplest form to develop specific strength is a major component of this program, so don’t be surprised by the fact that you aren’t just doing pull/chin ups this entire program.
Keep in mind that body composition does play a part in your ability to do a pull-up or chin-up, coming up with a plan alongside this training plan to reduce body fat may be an important variable to your success. If you need help with anything in this program, please let one of the KORE Trainers know!
(This program has been adapted from Steve Maxwell’s Guide to your first Chin-up and )
Performing a perfect chin-up/pull up:
What does a perfect pull/chin up look like?
Grasp the bar with the palms facing you (chin-up) or away (pull-up) and thumbs wrapped around the bar. The thumbs should be aligned with the outside edges of the shoulders.
The upper arms should be held down in the sockets, meaning that there should be space between the shoulders and the ears.
The arms should be fully extended with no bend in the elbow.
Smoothly, pull your chin over the bar (without kicking, thrashing, or shrugging your shoulders up to your ears) and hold for a one second count before slowly lowering back down to your starting position.
If you are going for multiple reps, pause and repeat.
Training tips:
Everyone progresses at their own individual rate; there is no standard time frame in which you “should” master any given exercise. The serious work of earning the ability to do a chin up comes with patience, diligence, and practice above anything else. Feel free to adopt the timing of this program to suit your own individual needs but do not move to the next step until you have successfully mastered the current step. BE PATIENT!
Your training will be conducted on your own at a pace that works ideally for you. Feel free to seek out help from one of our trainers for clarification of the exercises or to watch your technique as you work to progress through the program. over the next 11 months. These sessions will be supplementary to your current training program and can be done either before or after your sessions (ideally before). For the purposes of efficiency, chin-up is used, but you can easily follow this program for a pull-up in the exact same format.
Chin-up Mastery Steps:
The Modified Chin-up
Negative Repetitions
Static Holds
Negative Chin-up with embedded static holds
Partial Repetitions
Attempting a chin-up
