Pull-ups are one of the best exercises for building back and arm strength—but not all pull-up bars are created equal. If you only have access to a straight bar, your grip options are limited, and that can put stress on the wrists and elbows. Enter the Swissies-SP handles—a simple but powerful training tool that instantly…
Can’t Do a Chin-Up? Neither Could Leo… But That’s About to Change. Leo started training with me back in September. Our initial focus was body composition—shed fat, lay the foundation. Now that he’s lean enough, it’s time to build muscle, and few exercises rival the chin-up for upper-body strength and development. This morning, we tested…
For years we’ve been told to avoid behind-the-neck pulldowns and pull-ups. And for good reason — they place a tremendous amount of stress on the shoulders when you’re lifting a heavy load with the humeri abducted and in a position of maximum external rotation. It’s a problem waiting to happen. Besides, it’s not a natural…
Chin-ups are one of the most challenging yet rewarding exercises in strength training. Back in 2021, Amanda could only complete 4 chin-ups (read here). With consistent training and a focus on quality, she reached 10 reps in 2022 (read here). Now, she’s hit an impressive milestone: 12 chin-ups! Male or female, this is an exceptional…
Exciting news — I just got my hands on the Swissies45, and they’ve completely upgraded my chin-up game. No more awkwardly draping an EZ-curl bar over the power cage — now it’s all about efficiency and versatility. These handles are a game-changer. They allow for semi-supinated or semi-pronated chin-ups at any grip width you want….
Chin-ups and dips are two of the best strength training exercises you can do, but most people struggle with them. They’re a challenge for both men and women, regardless of how many years of training experience they have! Remember, there’s a big difference between exercising and training. Exercising just to sweat and burn calories with…
If supinated-grip chin-ups with a straight bar give you elbow or wrist pain, try doing them semi-supinated. Simply drape an EZ curl bar over a power cage and go for it! Discover more grip options for chin-ups and pull-ups in My Homemade Poliquin Rack.
Training to perform a one-arm chin-up involves a simple two-step progression: a) Start with a mixed grip—hands placed shoulder-width apart, as demonstrated in the video below. Each session, increase the distance between your hands by one inch on each side. b) After six sessions, grab the bar with your right hand only (palm facing you)…
Amanda and Heather show what hard work, consistency, and proper training can do. It was once a struggle for these ladies to do just one chin-up and dip, but no more! After a bout of eccentric training that ended a few weeks ago, Amanda was able to complete 4 chin-ups and Heather 7 dips. We’ve…
First workout of the year and I had the pleasure of doing horizontal ring chin-ups (also known as inverted rows). This is a great exercise—if it’s done right! Three key points: brace the core, set the shoulder blades to start, and pause in the top (contracted) position. It’s natural for your range to diminish a…