Gironda Sternum Chin Up 101 Video Tutorial
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Overview
The Gironda Sternum Chin Up is a bodyweight exercise primarily targeting the lats, while also engaging the abs, biceps, shoulders, and triceps as secondary muscle groups. This variation of the chin-up involves pulling the chest toward the bar by arching the upper back and driving the sternum upward, rather than focusing on just getting the chin over the bar. The movement demands controlled, strict form, enhancing the emphasis on the latissimus dorsi and improving overall upper body strength and stability. With no equipment beyond the bodyweight and a pull-up bar, it is an effective exercise for building muscle and improving posture.
How to Perform
Set Up: Grab the pull-up bar using a supinated (palms facing you) grip. Position your hands about shoulder-width apart.
Engage Your Core: Take a deep breath, tighten your core, and ensure your back is slightly arched. Focus on bringing your sternum toward the bar, as if you're trying to point it directly at the bar.
Retract the Shoulders: Pull your shoulder blades down and back, creating tension in your upper back.
Initiate the Pull: Drive your elbows downward, keeping them close to your body. Engage your lats as you pull your sternum toward the bar.
Reach Full Contraction: Pull until your chest (sternum) makes contact with the bar, fully activating your lats and engaging your biceps, shoulders, and triceps.
Control the Descent: Slowly lower yourself back to the starting position, maintaining control and keeping tension in your muscles.
Repeat: Perform the prescribed number of repetitions, focusing on form and muscle engagement throughout.
★ Bonus: For exercises that involve external weights (such as dumbbells, barbells, or machines), the One Rep Max (1RM) calculator can help you estimate your maximum lifting capacity. Use it to track your strength progress and adjust your training for optimal results.
Tips
Grip Position: Use a false grip (thumbs off the bar) to reduce bicep involvement during the movement. This encourages more engagement of the target muscles.
Head Alignment: Maintain a neutral head position, looking straight ahead or slightly upwards. Avoid hyperextending your neck, as this can disrupt spinal alignment and lead to compensation.
Leg Position: If the bar is high enough, keep your legs straight and in front of your body to prevent unnecessary swinging and maintain control.
Spinal Alignment: Engage your glutes and brace your abs to avoid overextending the lumbar spine. This will help keep your body stable and prevent strain.
Completion of the Movement: The chin-up is finished when your lats are fully engaged. Do not continue pulling beyond this point, as this can lead to excessive activation of the pecs and reduce the focus on the lats.
Shoulder Positioning: Keep your shoulders down and back throughout the movement. If your shoulders round forward at the top, it means you’ve pulled too far, which can cause shoulder strain.
Chin Over Bar: Not everyone can get their chin above the bar due to individual segment lengths. Don’t worry if this doesn’t happen for you—focus on lat engagement instead.
Elbow Extension: Lower your body until your elbows are almost fully extended, but stop just before locking them out. This prevents unnecessary strain on the elbow and shoulder ligaments.
Building Strength: If you are unable to perform a full chin-up, start with slow negatives or flexed arm hangs, holding yourself at the top position to build strength.
Avoid Using Straps or Kipping: Do not use straps or kipping for this exercise. Both are unnecessary and can reduce the effectiveness of the movement.
How Not to Perform
Avoid Using Momentum: Do not swing your body or use jerky movements to lift yourself up. This will shift the emphasis away from the target muscles (lats) and put unnecessary stress on your joints. Focus on smooth, controlled movements to engage the muscles properly.
Don’t Arch Your Back Excessively: Avoid overextending your lower back or arching it too much as you pull up. This can lead to back strain and take focus away from your lats. Keep your spine neutral and engage your core to stabilize your body.
Don’t Shrug Your Shoulders: Avoid letting your shoulders rise towards your ears while performing the chin-up. Shrugging will reduce lat activation and can cause shoulder discomfort. Keep your shoulders down and away from your ears to engage the lats effectively.
Don’t Pull with Your Arms Too Much: Avoid relying too heavily on your biceps or forearms to pull yourself up. Instead, focus on leading with your elbows and engaging the lats to initiate the movement. Your arms should assist, not dominate.
Avoid Leaning Too Far Back: Do not lean excessively backward as you pull up. This can cause unnecessary strain on your shoulders and spine. Keep your torso slightly angled back but maintain a strong core to prevent excessive leaning.
Don’t Overexert Yourself on the Descent: Avoid rushing through the lowering phase. Do not drop down quickly, as this reduces the time under tension for the lats. Control your descent and resist gravity to get the most benefit from the exercise.
Don’t Perform Partial Reps: Avoid cutting your range of motion short. Perform the full range of motion by pulling yourself up until your chest reaches the bar and lowering yourself completely. Partial reps limit the effectiveness of the exercise.
Don’t Lock Your Elbows at the Top: Avoid locking your elbows fully at the top of the movement. This can cause joint strain. Keep a slight bend in the elbows at the top to maintain tension on the lats.
Avoid Focusing on Speed: Do not rush through the exercise in an attempt to complete more reps quickly. Focus on controlled movements to ensure maximum muscle engagement, especially in the lats.
Don’t Use an Incorrect Grip: Avoid using an overly wide or narrow grip. A grip too wide can reduce lat activation, while a grip too narrow can lead to excessive bicep involvement. Keep your hands about shoulder-width apart to optimize lat engagement.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
