Negative Chin-ups/Pull-ups are a great way to increase your upper body strength, and improve your Chin-up/Pull-up ability. Before you try these, its critical that you have a base level of strength and are able to control your body well, so keep in mind that they arent ideal for complete beginners. (Make sure you can complete 10 Inverted Rows with good form before you move on to Negatives). To perform a Negative Chin-up or Pull-up, stand on a box or a bench and jump up to the top of the Chin-up position, hold yourself for a few seconds, and then slowly lower yourself down. Repeat. Depending on strength levels and how long you take to lower yourself, 3-6 reps in a good place to start. Because frequency and volume (frequency = how often they are performed, and volume = total number of sets x reps) are critical for improving Chin-up/Pull-up strength, I like to have clients perform 2-3 sets of 3-6 Negatives as part of their warm-up 3-4 days a week. For more information about improving your Chin-ups, check out this article from #GirlsGoneStrong Co-Founder Neghar Fonooni: #GGS #ChinUps #Pullups #StrengthTraining =====> bit.ly/OverTheBarGGS
Posted on: Thu, 04 Dec 2014 13:45:00 +0000