Own Every Range
← Back to library

VIDEO DEMO

Chin-Up

YouTube · Mitchel MayChin-upsWatch the demonstration

BASE MOVEMENT · HOW TO DO IT

Chin-Up

Start lighter and use less range than you think you need. The rep should stay smooth from beginning to end.

  1. 01
    Set up

    Hang from a bar with palms facing you, hands about shoulder-width apart, and feet clear of the floor.

  2. 02
    Move

    Set the shoulders away from the ears and drive the elbows down toward the ribs to lift your body.

  3. 03
    Finish

    Finish without reaching the chin forward, then lower to a long, controlled hang.

START WHERE YOU CAN WIN

Regress the demand

01
02
03

EARN THE NEXT STEP

Progress the ownership

01
02
03
More about this movement

BACK & LATS / 21

Short rangeShort range

Chin-Up

Sets: 3–5 · Reps: 3–10

Pull from a long hang into shortened lats, upper back, and elbow flexors.

Short range: Short range means the target muscle finishes squeezed in its shortened position.

WHY IT EARNS A SPOT

Own the position,
then earn the load.

The movement finishes with shoulder extension/adduction and elbow flexion, creating a strong shortened contraction after controlling the hang.