Pullups and Chinnups

Chinnup down on a house rafter

First off let me preface this by saying that pullups are done with the palms facing away from you. Chinnups are done with the palms facing toward you. Of course, there are other methods like a mixed grip or parallel grip as pictured to the side here.

Chinnups are easier than pullups because of the way the bicep wraps around the forearm. Usually people can do about 20-30% more reps or weight in the chin.

Weighted pullups are one method. When you can lift half your bodyweight as added weight you are really getting somewhere. It can be done with a weight vest, hanging from a belt or even your feet.

The next move is the one arm chinnup. This move requires tremendous strength as you raise yourself with just a single arm. Few people ever get to this level. Start training with holds and negatives but only after you’ve reached a chinnup with an added half-bodyweight hanging from you. The video below shows an athlete who has pretty much mastered this move. Very impressive.

There are many other pullups too. Such as Rafter Pullups which use an amazing pinch grip to support your weight. The king of these and many other bodyweight movements is Brad Johnson. Make sure you check out his book Bodyweight Exercises for Extraordinary Strength.

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