Gironda Sternum Chin-Up
Differentiation: Mechanics
This variation of a chin-up is unique. Here is how: you pull your chest - instead of your chin - to the bar. This movement activates the muscles of your middle back.
Starting Position
To get into starting position, do this...
1) Locate a pull-up bar.
2) Stand under the pull-up bar so it is more than an arms-length over your head.
3) Jump up to grasp the bar with your hands wide apart...
4) ...with your palms facing away from you - arms fully extended.
5) Cross your feet as they hang down.
Main Mechanics
Once in starting position, do this...
1) This is the starting position.
2) Exhale as you pull your torso upward toward the bar...
3) ...until the bar touches your chest.
4) Arch your head and spine backward as you move upward...
5) ...until your head is almost parallel with the floor.
6) Hold this position for a count of one second.
7) Then, inhale as you gradually lower your torso until your body is hanging down with your arms fully extended.
8) Repeat reps for a full set.
Proper Form
Pay special attention to following proper form by...
Only your arms should move.
Your torso should not swing when pulling up.
Keep your elbows close to the sides of your body and do not allow them to bow outward.
Gear Advice
For your hands, we encourage you to order heavy leather weight lifting straps - to take the stress off your hands and help with your grip.
Gear You'll Need
| Brand | Product | Price |
|---|---|---|
| Heavy Leather weight lifting straps | $18.99 |
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Appearing in the Video
Nobody appears in the video.
Tip
You may want to ask a spotter or friend to stand by. Focus on pulling your sternum towards the pullup bar to get maximum results.