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Isometric Chin Up
In this lesson you will learn how to do an isometric chin up.
That's when you hold a chin up at a specific point to train your biceps
and
your back muscles isometrically. Isometrics -> Exercises where no
motion is involved.
This exercise is good for all sports where you need static strength.
For
example climbing or gymnastics.
Keep in mind that isometric strength
exercises
only improve strength at the exact position, where the exercise is
applied.
Find more isometric and plyometric exercises at track
and field main.
Description: Isometric Chin Up
- For the isometric chin up, I recommend you bend
your elbows 90 degrees.
Of course you can also hold a higher or a lower chin up position.
Don't
hollow your back.
Keep your abdominal muscles tight or even round your
back slightly.
The legs should be extended and the feet should be slightly in front
of the hip.
Trainer advice: Isometric Chin Up
- Hold this position for 15 to 30 seconds, then
rest 2 minutes and
repeat 2 or 3 times per workout.
- To make this exercise more intensive, you can use a weight lifting
belt and
attach weights to it, or attach a long thera-band to the bottom
of the chin up rack
and wind it over the front side of your shoulders,
around the back of your neck.
- By extending the legs horizontally or
lifting the knees,
you can train your core area
at the same time
- don't hollow your back.
Related topics: Isometric Chin Up
Videos: Isometric Chin Up
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