Скачать или смотреть Nail your first unassisted chin up

Chin ups are HORD.

Like ‘scream into the void and rethink your life choices’ hard.

They take time. Patience. Relentless consistency. And a healthy dose of rage toward gravity.

Your progress largely depends on your upper body strength, body composition, and consistency. So timelines to nail em? Gonna vary.

Here’s exactly how I help my 1-on-1 clients and Supple Strength gremlins get their first unassisted chin-up:

1️⃣ Hollow Holds — hang like a strong little banana. Engage that anterior core, squeeze your glutes like you’re holding in a secret, and pull your shoulder blades down and back. Hold as long as possible without unraveling into sadness. Goal is 20 seconds before moving onto iso holds.

2️⃣ Isometric Holds at the Top — jump up there and STAY up there. Top-end strength is key for a chin up. Aim for 20-30 second holds for dear life before moving to negatives.

3️⃣ Negatives — control your descent like the dramatic main character you are. We want slow, spicy, meat-cable-screaming eccentrics. Once you can lower for 20+ seconds, guess what? You’re likely ready to pull the hell up, all on your own!

For each of these steps, find your entry point and baseline. The goal is to add 2 seconds to your holds for each session until you hit the 20 second hold for one set. Once you hit that, progress to the next step like the baddie bat you are 🦇

Top Tips for Success:
✔️ Use chalk so you aren’t a slippery noodle.✔️ Train your entry point movement twice a week, minimum.✔️ Bands can help, but they provide the most help at the bottom and least help at the top. This can make getting stronger in the bottom position difficult. ✔️ This sequence works for pull-ups too! Chin-ups = palms toward you. Pull-ups = palms away = generally harder. Choose your weapon wisely.

What part of the chin up makes you want to fight the air?
How many can you do?
Lmk in the comments 🤓

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