How to use a Chinning Bar

jdscrubs

Any assistance here would be great.

Bought a chinning bar a while back. Have finally taken it out of the box. Came with no instructions. I've put it between the door and attempted to use it but got cold feet.

What is the best way to start using one?.

cardio,shoot me

well the closer the grip the easier its gonna be, if u find u cant do any, grab a step and lower yourself as slowly as u can and just keep doing that. i dont see any reason to get cold feet at home just pull yourself up and get crackin

rubadub

Are you worried it was not installed correctly? Test with your weight safely first, feet near the ground.

Take the advice above, they are called "negatives", just search youtube for negative chinups if you do not understand it. Also if you have a large beach towel you can hang it over the top, then hold on and lean backwards and pull your self upright, your feet are on the ground and hinged at the heels. These are called bodyrows.

Oryx

Im just getting into this as well, and this is the advice I was given. Grip with palms towards you. Jump into the first one, as in jump up to the top position. Drop down, till your arms are almost but not quite extended. Then see if you can pull up again. If you cant, practice dropping down slowly, but do try to pull up at least once per set. Youll find youll do two, then three, and so on over time. Keep your knees bent in front of you, it helps. Remember to breathe.

Open to correction on any of that, cos like I say Im only building up myself. Right now Ive been told to do ladder sets. One pull up and stop for 10 seconds, then two and stop, then three, and so on. Its to help me build reps.

jdscrubs

Finally plucked up the courage to use the damn thing. However my legs keep swearving. How do I stop that?.

Oryx

What do you mean by swerving?

jdscrubs

Oryx wrote: »

What do you mean by swerving?

when I lifted myself up my legs kept moving. Was trying to keep them still but no luck. Kept happening when I lifted myself up and down

Vegeta

Anyone have any videos of what they'd consider good technique for chin/pull ups.

I just let my legs hang there with my ankles crossed but then I am crap at chin/pull ups

Do others do a kipping type motion or keep legs out in front or what

MagicMarker

YOU stop that.

When you cycle do you swing your arms about?

Khannie

jdscrubs wrote: »

when I lifted myself up my legs kept moving. Was trying to keep them still but no luck. Kept happening when I lifted myself up and down

Cross your legs at the ankles. That's what I do.

Oryx

I cross my legs, knees bent, slightly in front of me. Im finding as I get stronger, the swinging is getting less as I have more control over the movement and I complete it slower.

jdscrubs

Great. Thanks for that. When should one see results?. Using it to complement the bicep curls and barbell that I do in the gym

who007

You might also like to try The Armstrong Program (just Google it) or army or navy seal fitness which incorporate the chin-up (Google UK army training the guardian)

rubadub

jdscrubs wrote: »

Finally plucked up the courage to use the damn thing. However my legs keep swearving. How do I stop that?.

I would cross your legs tight and put them behind you, this engages more muscles, your abs and arse and most people find they are more powerful when doing that. You should be having a slow controlled descent otherwise you might start swinging. Also really grasp the bar tightly, this also increases power and stops swinging.

Vegeta wrote: »

Do others do a kipping type motion or keep legs out in front or what

I wouldnt do kipping on a doorway bar, far too much force can be generated while kipping. I sometimes do L-sit chinups but I would not advise it starting out.

jdscrubs wrote: »

Great. Thanks for that. When should one see results?. Using it to complement the bicep curls and barbell that I do in the gym

What other exercises are you doing? you should be doing deadlifts, squats, military press, dips or bench press before bothering with the curls. You should not be working the biceps every day, you need recovery. I rarely do curls, and only ever do them after chins.

http://stronglifts.com/how-to-do-pull-ups-and-chin-ups-with-proper-technique/

Pull-up & Chin-up Technique.
Start each rep from a dead hang with straight elbows. Clear the bar with your chin on every rep.

Squeeze The Bar. And put the bar close to your fingers, not in the palm of your hand. It minimize callus formation.
Breathe at The Bottom. It’s easier to breathe at the bottom. Take a big breath before pulling yourself up.
Chest Up. Don’t let your shoulders go forward: it’s unhealthy for your shoulders. Lead with your chest up & keep your shoulders back.
Look Up. Never look down during Pull-ups & Chin-ups. Look at the bar. Look where you’re pulling yourself up to.
Elbows to The Floor. Drive with your elbows to the floor. This involves your stronger back muscles more.
Bend Your Legs. And cross your feet. Letting your legs hang means less strength in my experience. Squeeze your glutes on the way up.

Common Errors.
Most common error on Pull-ups & Chin-ups is cheating the range of motion by not going low or high enough on each rep.

Not Straightening the Arms. Start from a dead hang with straight elbows, like on the picture above. No partial Pull-ups/Chin-ups.
Shoulders Going Forward. It’s bad posture & bad technique. Lead with your chest up while driving your elbows to the floor.
Using The Hips. Keep your legs inline with your torso, unless you’re doing Kipping Pull-ups.
Chin Over Bar. Nose or forehead against the bar is a partial Pull-up/Chin-up. Chin over bar unless you’re not strong enough yet.

Jonny303

now im open to correction on to this being good or bad, but i found that i was starting to get worse at them. friend up a few days ago and he was flying, and i did notice that while i would be looking up or straight, he slightly leaned back his upper body, thus engaging his chest more. i steppd up and not only did i find them easier, but i found a more spread out burn

pvt.joker

anyone know how to find the one that irish lifting had/have, they used to have one for about 50 euro, but i cant find it on their site.
Alternatively, which would be a good chinup bar to get ?

Hanley

Jonny303 wrote: »

now im open to correction on to this being good or bad, but i found that i was starting to get worse at them. friend up a few days ago and he was flying, and i did notice that while i would be looking up or straight, he slightly leaned back his upper body, thus engaging his chest more. i steppd up and not only did i find them easier, but i found a more spread out burn

Sounds right.

Your lats are involved in both pulling down and pulling back.

By leaning slighty back it has the effect of being a semi row as well as a pullup. It's my preferred method of doing them too.