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Position of the Week: The Negative Chin-Up

Thursday 29 August 2013
Words Spindle

Keep your chin up mate. This is the best position to get into if you’re felling negative.

The Negative Chin-up
One of the ultimate workout moves, The Chin-Up can be a difficult one to master. The Negative Chin-Up helps to build the strength required and is in and of itself, a great move for the back and arms.

1. Grasp a chin-up bar or frame with an underhand, shoulder width grip. If your feet aren’t touching the floor, stand on a secure step or bench.
2. Jump up so your chin is level with the bar. Hold this position, then lower down as slowly as you possibly can.
3. Repeat this for as many reps as you can i.e. until you can no longer control the downward movement.
4. Perform 3 sets like this, with 2-3 minutes rest between sets.

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Illustration: Rosco Brittin