Thread: Workouts for a chin up bar?

Originally Posted by statenfear1

What kind of work outs do you guys use with it? Anyone got a link or something...thanks appreciate it

To name a few:

Windmills
Leg raises (with or without added weight)

Pull ups: palms facing away (towel pull ups, typewriters, wide grip, regular grip,) (with or without addad weight)
Chin ups: palms in front (narrow grip, neutral grip) (with or without added weight)
Muscle ups

Originally Posted by Bakerboy

To name a few:

Windmills
Leg raises (with or without added weight)

Pull ups: palms facing away (towel pull ups, typewriters, wide grip, regular grip,) (with or without addad weight)
Chin ups: palms in front (narrow grip, neutral grip) (with or without added weight)
Muscle ups

Towel Pull ups??
Call me stupid, but you don't literally wrap a towel around the bar and then pull on the towel do you?

Towel pull ups?? Yup

They way I do it is I roll up a towel then throw it around the bar and grip it close to the bar. Then with my other hand I grab the bar either with an overhand or underhand grip do as many as I can then switch sides. They are great for improving your grip/ forearm strength. CowPimp does them with two towels, but I'm not that hardcore.

Running man lol.

Originally Posted by myCATpowerlifts

Towel Pull ups??
Call me stupid, but you don't literally wrap a towel around the bar and then pull on the towel do you?

Hell yeah! These are awesome for grip strength. Sometimes I use one towel and grab one hand on each side, and sometimes I use two towels. I have done it like Baker before, but I like the added stress on my grip from having only towel in my hand. I also do rows and deadlifts with towels sometimes.

any towels?? or towels made for that purpose??... i mean could i buy towels that are made for these exercises???

Originally Posted by assassin

any towels?? or towels made for that purpose??... i mean could i buy towels that are made for these exercises???

You don't need anything special, just roll up a large towel (a thick weight towel will be stronger) lengthwise and put one end over your bar then grip the two sides together. At least that's how I do it.

Just use whatever towels are available. I don't use bathroom sized towels; I use the ones they give out where I work for "sweat rags."

The only reason I use the large towels is to make the grip area wider thus more challenging to do. But do whatever feels best for you and why you want to do the exercise. Like any exercises you can make then easier or harder with subtle changes.

i guess i'll try to do these type of towel exercises,, my wrist size and grip strength sucks,, a few weaks ago i began to use wider grip bars and shrug and deadlifts with more weights then my wrist got some bigger , now i'll try the towel idea ...

Originally Posted by Bakerboy

The only reason I use the large towels is to make the grip area wider thus more challenging to do. But do whatever feels best for you and why you want to do the exercise. Like any exercises you can make then easier or harder with subtle changes.

Yeah, I have used the bathroom towels before too. Either way is pretty damned challenging, heh.

Weight training doesn't have to go to the showers to build muscles. Why make it so difficult. Fuck towels. There good to wipe the sweat off your face and nothing else.

You guys play with your towels. I'll keep increasing my bench, military press, Squats and deadlifts and at the end of the year, we will see who is bigger and stronger. Get my drift.

Originally Posted by Tough Old Man

Weight training dont have ta go to da showers ta build muscles. Why make it so effin difficult. Fuck da towels. dey good to wipe da sweat off yo ass n' nuttin else.

Yo b-iotches play wit yo towels. I be keep increasing ma bench, military press, Squats and deadlifts and at da end of da year, we be see who be bigger and stronger. Get my drift nigga.

well be said Toughy

Originally Posted by Tough Old Man

Weight training doesn't have to go to the showers to build muscles. Why make it so difficult. Fuck towels. There good to wipe the sweat off your face and nothing else.

You guys play with your towels. I'll keep increasing my bench, military press, Squats and deadlifts and at the end of the year, we will see who is bigger and stronger. Get my drift.

Actually, it helped me increase my deadlift. My grip strength was holding me back on deadlifts and especially Romanian deadlifts. Now, after smashing my grip with farmer's walks, towel chinups, towel rowing, and the occasional additional grip exercise thrown in, my grip is rock solid at the weights I pull with.

Originally Posted by Bakerboy

To name a few:

Windmills
Leg raises (with or without added weight)

Pull ups: palms facing away (towel pull ups, typewriters, wide grip, regular grip,) (with or without addad weight)
Chin ups: palms in front (narrow grip, neutral grip) (with or without added weight)
Muscle ups

What are windmills, typewriters, and muscle ups?


I do Towel Pull Ups on "accessory day" and its pretty hard. I TRY to do 10 reps, but when I do or when I fail, my hands, my fingers actually, are stiff with some pain. Muscles in my hands and fingers I never knew existed. I love it.

In fact, I just felt that pain 2 days ago with static holds. Gorilla hangs are still too hard to program.

1. windmills, 2. typewriters, 3. muscles ups

1. With an underhand grip (medium grip) pull yourself up to your sternum lifting your knees up into your chest and leaning back. This is your starting position. Now keeping in this position and swing your knees to the left and the right keeping your abs tight and contracted.

2. Do a regular pull up but instead of going up in the center go up to your left hand, then slowly cross the bar to your right then lower yourself. Now repeat the movement to the opposite side.

3. Pull yourself up and over a chin up bar using a pull up grip then lower yourself down again. It should be performed in an explosive way. If you do it from rings is easier on your wrists.

what does each one of those do? i mean which muscles do they target specificlly , why should i do a typewriters or windmills nstead of regular pull ups to target wich muscles??

Sternum chinups are crucial too. Basically, you want to pull yourself up such that your sternum contacts the bar. You have to lean back a little bit. It incorporates your scapular protractors a bit more and turns the move into a hybrid between a chinup and an inverted row. They are hard as Hell.

yeah i got the point a yhbrid between vertical and horizontal pull movements

Originally Posted by Bakerboy

1. windmills, 2. typewriters, 3. muscles ups

1. With an underhand grip (medium grip) pull yourself up to your sternum lifting your knees up into your chest and leaning back. This is your starting position. Now keeping in this position and swing your knees to the left and the right keeping your abs tight and contracted.

Damn I am having a hard time picturing this.

Originally Posted by AKIRA

Damn I am having a hard time picturing this.

Imagine a windshield wiper like in this video clip but with your chest closer to the bar. This guy in this clip is also going way to fast, you should go about half his speed. Sorry this is the only clip I could find but I think you can get a better now. http://www.uwlax.edu/strengthcenter/...d%20wipers.mpg

Originally Posted by Bakerboy

Imagine a windshield wiper like in this video clip but with your chest closer to the bar. This guy in this clip is also going way to fast, you should go about half his speed. Sorry this is the only clip I could find but I think you can get a better now. http://www.uwlax.edu/strengthcenter/...d%20wipers.mpg

http://www.crossfit.com/cf-info/excercise.html

Scroll down and there is a slideshow of a windshield wiper. They do them with straight legs here though, which are far more difficult. This is what I refer to as "hanging ticktocks" in my journal.

Who's the joker who keeps messing with my posts? Words always go missing. Like in the last one "idea" was deleted. This is really pissing me off.

Originally Posted by Bakerboy

Who's the joker who keeps messing with my posts? Words always go missing. Like in the last one "idea" was deleted. This is really pissing me off.

From what I can tell your post hasn't been altered at all. I don't know if you see it, but I can see when mods edit posts...

Sorry mods, maybe I am just losing my mind; I think I need to step away from my computer for a bit.

OK! I tried them!

I tried the typewriters and some negative pullups.

Wow. The typewriters are hard as hell to get down. The movement is pretty damn difficult to maintain. I tried with my knees bent and straight. Straight was harder, but easier to maintain. Bent was worth THE workout but I felt like I was off.

When I pulled myself up (chest a cunt hair away from bar), I brought my knees up and twisted them. As I did them, I noticed my distance from the bar increased. Needless to say this was hard as hell. Is there a regression I can do to get my form up?

Negatives were fun too. Actually, they werent fun like the types were, but effective. I could only do 4 negatives! 5-3second decents. Pretty shitty. I also used a platform to jump up from and straps.

what's negatives??

Originally Posted by assassin

what's negatives??

Just the "lowering" part of the movement.