CHIN-UP PROGRESSION

Chin-up can be a very difficult exercise for many athletes for a number of reasons. Overall body size is one. Larger athletes simply do not have the same body weight to strength ratio as a smaller athlete. Many girls also struggle with this exercise. The third is simple lack of appropriate upper body strength. The disparity between athletes can also be significant.

Chin-ups:                          Boys: 13U/14U        Average: 5               Goal: 3×10

Concentric Hold:           Girls:  13U/14U        Average: 10 sec    Goal: 3×60 sec

The benefit from the exercise is well worth the effort. Not only does the movement help improve overall upper body strength, but there is also a big improvement in grip strength and overall shoulder health.

Our progression is a four step process, with the athlete’s starting point based upon ability. All of the Chin-up movements are performed with hands supinated, palms facing up or toward you.

Hangs: The first progression are bodyweight, arms extended hangs. Perform three hangs for up to 60 sec with a 1:30 rest between hangs. Continues with this level until you can perform x3 60 sec hangs.

Concentric Holds: The next progression is Concentric Holds.  Again, with and underhand grip. Either by jumping up or with assistance, get into a concentric hold which is chin above the bar and chest touching the bar throughout the entire hold. Attempt to pull your shoulder blades down, sticking out your chest during this movement. Try not to let your shoulders roll forward. Perform three hangs for up to 60 sec with a 1:30 rest between Holds. Continues with this level until you can perform x3 60 sec Concentric Holds.

Eccentric Holds: The third progression is Eccentric Holds. Either jump up, or pull yourself up to a Concentric Hold position. From there slowly, (5 sec), lower yourself down until your arms are at full extension. Attempt to perform 3 sets of x5 Eccentric holds with 1:30 rest between sets.

Assisted Chin-ups: Band assisted Chin-ups are an option, but they can become a crutch very quickly. The band helps the most during the beginning of the pull, which is when you need the least amount of help. And the band helps the least at the top portion of the movement, when you need to help the most. Use the band sparingly, and if at all possible, use a spotter to help you only with the top portion of the last couple reps.

Unassisted Chin-ups: The final progression is a staple in all our programs. The goal is to be able to perform 3×10 Chin-ups by the beginning of your 15U Summer Off-Ice Program. You must come to a complete pause with arms fully extended before attempting another rep. Perform as many reps as possible if you cannot perform the number of reps prescribed each set

Weighted Chin-ups: We allow weighted chin-ups once an athlete can perform x20 with only bodyweight. Additional weight may be added by wearing a weight vest, using a dip belt with weight, hanging dynamic chain around your neck, or any combination. But make sure you’re using perfect form. I would prefer to see 3×10 perfect chin-ups with a pause at both the top and the bottom of