Edinburgh Baseball Club

Club Training

Chin-ups

At home Everyone

MediumAbout 5 minOn your own

Pulling up with the palms towards you. Builds the back, which works hard in throwing and swinging.

Video: Muscle & Strength

Also: Band-assisted, if you cannot do one yet · Lowering only

Set up

Hang from a bar, hands shoulder-width apart, palms facing you.

You need: A pull-up bar (a gym)

Steps

Pull the shoulders down, then drive the elbows down towards your ribs
Pull until the chin reaches the bar
Lower slowly until the arms are almost straight

Coaching points

Ribs down, glutes squeezed so you do not swing
Shoulders away from the ears
Slow on the way down

Adjust it

Easier

A band under the knee, or jump up and lower slowly.

Harder

Pause at the top, or add weight.