CLAUDIA'S FIRST CHIN UP
The first chin up is always the toughest.
There are few exercises where you lift your own bodyweight from the get go - yet many people expect to just be able to bosh them out. In reality - its takes some time! Thankfully, Claudia had the right expectations and dedicated time, energy and effort into getting this challenge of hers ticked off.
We have a set method for getting a chin up. The first assessment essentially sees where you are at, and we follow the method from there. It looks like this.
For the chin up itself:
Points of performance.
Start in a hang position. Shoulders pinned down from your ears and arms fully extended above. Your feet should be together and slightly forward - this will switch on your lower abs and help you get tight.
Pull up so that the chin passes over the height of the bar. Pause for a second.
Control yourself down back to the starting position, with elbows fully locked out.
WARMING UP
Before you kick into gear, you need to get the body warm. For this, we recommend the rowing machine or a ski erg, as these have a pulling/upper body element to it. This will better warm up the back than say a run or a cycle.
Spend 5 minutes raising your body temperature and increasing your heart rate.
ELEMENT A
MIDLINE/GRIP STRENGTH
To build the support structures of the exercise.
SUPERSET
1a.) 10s Hollow Hold
1b.) 10s Dead Hang Hold
5 sets with 60s rest in between
*Hold each position as tight as possible, do not be passive!
*If you can complete comfortably, increase the holds by 5 seconds for each exercise/set.
* A strong grip/midline is if you can comfortably hold each position for 30s whilst keeping super tight.
ELEMENT B
MUSCLE ACTIVATION
To fire up the target muscles.
A.) Scap Shrug
6 sets of 2 reps
OR
3 sets of 5 reps
*60 seconds rest between sets.
*3-second hold with the shoulders pinned back and arms fully extended.
B.) Row Hold
3 x 15-30s
*60s rest between each set.
ELEMENT C
UPPER BACK STRENGTH
To strengthen the prime mover - In a session, perform only one of the stages below (They increase in difficulty) - Only when you can complete a stage, should you proceed to the next one. Start at the start and don’t skip any stages.
STAGE 1 - Ring Row
5 sets of 5 reps
*90s rest between each set.
*3s hold at the top of the movement.
*Take 3s to lower your body down to the starting position.
*If you struggle to hit 5 solid reps on each set, scale back to 3 reps and build up session by session.
*If/when this becomes easy, perform STAGE 2 instead.
STAGE 2 - Over Bar Holds (Overhand)
5 sets of 10 second holds
*90s rest between each set.
*If you struggle to hit 10 solid seconds on each set, scale back to 5 seconds and build up session by session.
*If/when this becomes easy, perform STAGE 3 instead.
STAGE 3 - Negative Pull up
5 sets of 3 reps
*120s rest between each set.
* Take 10 seconds descending into the hanging position.
*If you struggle to hit 3 reps on each set, scale back to 1 rep and build up session by session.
*If/when this becomes easy, perform STAGE 4 instead.
STAGE 4 - 5 Point Negative Pull Ups
5 sets of 1 rep
*120s rest between each set.
* Take 5 seconds pausing in each of the 5 positions
*If/when this becomes easy it is time to test your pull up.
WHAT CLAUDIA DID WELL
SHE FOLLOWED THE PLAN
Rather than deviating and going ‘off menu’ - she stuck rigidly to the plan, recording her reps and chasing progress at every opportunity.
SHE WAS CONSISTENT
Rather than doing this once a week - she did it 3 times per week minimum! The more frequently she did it, the more opportunity she gave herself to progress.
SHE WANTED TO DO THINGS PROPERLY
This gave her patience. By focusing on quality - she hit the base strength requirements and when the time came - this happened.
Happy coach and more importantly, Happy Client! She couldn’t stop smiling! We high fives and it is a moment firmly lodged in my memory. Fantastic to see her trust and commit to the method - and ultimately reap the rewards.
She’s not the only one either. All hard graft - all awesome!
