Modified / TRX / BB Chin-Up
What to look for:
- Vertical movement
- Feet in front of the body with knees bent
- Feet flat or toes off the floorNeutral grip
- A focus on the upper body doing the work
- Scapular retraction/depression
- Rip cage down
- Finish with the elbows pointing down to the floor
- Shoulder not pulled into anterior tilt
- Tall posture
- Head neutral
- Control the eccentric
- Full extension in bottom position
- “Reach up and feel the stretch”
- “Pull the shoulders back and down”
- “Drive the elbows down”
- “Pull from your armpit”
- “Keep chest up”
- Regress: To ring rows if client finds these challenging; this can be due to strength or if the client is carrying excess body fat.
- Progress: If client can perform comfortably for 2-4 sets x 8-12 reps, they may be able to add full chin up progressions to their workouts.
- Serves as a great choice for those unable to perform multiple sets/reps of pull-ups as they are still able to train a similar movement with a good amount of volume.
- Be sure to communicate that the upper body must be doing the majority of the work, not the legs.
- You can further increase the difficulty of this exercise by increasing the lever length of the legs or by reducing the points of contact with the floor.