Chin-Up

Chin Ups

The Jenkins film camera

Do You See What I See?

I started filming myself doing some exercises shortly after I started my website, with the intention of developing a series of how-to videos to complement the written instructions that I was posting.  It was quite a shock to see myself. I thought my alignment and technique was better than it is. It just goes to show that knowing something and applying the same principles is very different.

Needless to say, if you are interested in making change and improvements, I highly recommend filming yourself. Watching in the mirror is helpful, and getting corrections from an expert is helpful, but to truly analyze and critique we need to view ourselves from the outside – a bird’s eye view. And practice, practice, practice.

I have years of experience helping other people correct form and technique and in the old days, could only dream of using film as a teaching tool. I knew, that for my clients to be able to understand and apply the corrections I gave them, they really needed to see for themselves what they looked like and what they were doing. Today, with easy access to media, this tool is at our fingertips…amazing!

But what if you don’t even know what you should be looking for once you’ve made your video? Well, you have to start somewhere.

Posture types (vertebral column) classificatio...

Posture types (vertebral column) classification by Staffel. Русский: Типы осанок по Ф. Штаффелю. (Photo credit: Wikipedia)

Analyzing how your body looks will give you a starting point. Are your shoulders level with each other? Do they round forward? Does your upper back look hunched over – does the head poke forward? Do your feet point outwards? Are your knees knocked together or bowed when standing straight? etc…When we look at other people we naturally and subconsciously critique proportions and symmetry. It is these proportions and balance or lack of, that is pleasing to the eye or not. And it is this alignment, proportion and symmetry, which defines functional movement patterning.

Yet, we all know that beauty is in the eye of the beholder.

Now, I have decided to put myself out as an example. I don’t mind showing my faults or where I’ve gone wrong. Sometimes, a bad example is as effective as a good example!

I’ve experimented with a lot of different training techniques over the years and have learned a lot from my mistakes and from many A-Ha!, moments along the way. So here goes…

Take me for example: I am just under 5’5”. I have a very small head in relationship to my frame. So when I was bodybuilding, I looked pretty ridiculous! But I couldn’t see how ridiculous I looked because my focus was to get as muscular as possible (naturally); hence the term muscle head. The first time I noticed how silly I looked was when I saw this photograph of myself (the day I won Ms. Fitness Canada – Toronto – 1994). And this is when I was much less muscular. I had toned down the muscle building when I discovered Fitness Competitions and decided that it might be a more balanced and feminine look for me.

When I look at this picture I can’t help but laugh, because it looks to me like the head just doesn’t belong, as if it has been photo-shopped in.

Anyhow, I still have a pea-sized head! Oh well, some things we just can’t change! Like I say to my kids, “You get what you get, and you don’t get upset.”

This long explanation is meant to prepare you for a series of videos that will use me as a learning example. I will demonstrate what I was doing wrong, relative to my imbalances and how I have gone about making corrections.

The first in the series is the Chin Up. I realize that for many, the chin up is a non-existent exercise and may even seem unattainable. Think of it as a simple example to get the ball rolling in terms of looking at analyzing movement.

About three weeks ago I casually filmed myself (with my phone) doing 5 Forward Grip Pull ups. Complete and utter disbelief when I viewed the footage. No wonder I’m having such difficulty getting my ribs to sit in a neutral position. No wonder my waist looks so short, its like I have been literally sculpting my body into this shape – almost solidifying. Finally, with video, I was able to analyze my own technique. No amount of Rolfing or bodywork can correct my alignment if I continue to undo the physical therapy by repeatedly reinforcing this alignment with such exercises.

It’s like taking one step forward and two steps back.

In the video, you can see (especially pull ups, numbers three to five), each time I do a Pull Up how I contract my latissimus dorsi so much that I am simultaneously thrusting my rib cage forward. This is not helping with my functional alignment. So I then ask myself why am I doing this exercise in the first place? Well, I like to be able to pull my weight. I think it’s important. Ok, fine – but, I tell myself that I can’t continue on like this. So I stopped doing any pull ups for two weeks while I thought about what I was doing to myself. How could I continue to do this exercise without adding to the problem AND not undo the myofascial release work?

It finally dawned on me. I would do Chin-ups with my knees tucked to my chest. The effect of tucking the knees to my chest and attempting to round my lower back (slightly) in the process would cancel out the lats to some extent – IF done properly. Holding knees to chest is difficult to begin with. I can do five, then I take a break and do five more. You can see in the video when I do the chin ups with knees tucked to chest, that in the last two I begin to arch my lower back ever so slightly…as fatigue sets in I naturally revert to my most powerful source and habitual patterning. At this point I am better off to take a break, recover the strength needed to hold a slightly rounded lower back or stop entirely. I will follow this pattern for a while and see where it leads.

I thought about putting my feet on a high stool in front of me as an option if I couldn’t tuck my knees to chest or for when fatigue sets in.

Next is to consider how often I will do this exercise. I have decided that I will do only 5 – 10 reps, three times per week, with one or two days rest in-between. There is also a very important stretch that I have added to my repertoire which encourages the opening and releasing of the fascia around my ribcage. I’ll show that one another time.

But just quickly, while we’re on the subject, I wanted to describe the evolution of my Chin Up:

About three years ago I started working out at the gym, after a long hiatus. (I trained at the gym for about one year before I switched to training at home exclusively). I had gotten back into using weight machines. One day after having built up some strength with the Lat Pull Down machine, I started eyeballing the Pull Up Bar, just maybe I might be ready to try a chin up. I used to do them regularly in my bodybuilding days. But no – nothing. I just hung there. Not a chance. I was hooked, I love a challenge…I would teach myself to do a chin up.

So each time I came to the gym I hung from the pull up bar – and tried. And tried. That was it – nothing – I just hung there trying. Still nothing. After a week of trying, I was able to budge about one inch of the way up. Basically, just isolating my shoulder blades downward. Light bulb moment! This was the first sign of progress. So I kept on with it. Each time I went to the gym, I hung and tried to pull myself up one inch, then one quarter of the way. It worked. After two weeks of trying, I finally did one complete parallel-grip pull up. It just snowballed from there, until I was doing three sets of ten reps. Yes – Three Sets of Ten! But then one day, I looked in the mirror, and gasped…oops, too many pull ups…starting to grow wings. So, I had to have another talk with myself…what exactly are you trying to achieve, Woman!? Right. Why on earth did I NEED to do 3 sets of 10 chin ups every other day? I didn’t. I just liked to. So I re-evaluated and decided that doing five to ten pull ups, once to three times per week was probably sufficient. This way I got my ‘fix’ and still had the strength to do them, to pull my weight when I needed or wanted to, like when I’m at the playground with the kids and want to do monkey bars or D-rings. Oh, and the wings went down.

Which brings us full circle. Back to top.

10 for 10 Workout

This was my workout for today.

Ten different exercises in 10 minutes.

After I designed this workout and re-read it, I actually said out loud, “this is going to be tough.” And it was, but in a good way. But funny how now that I’m sitting here writing it out for my blog, it seems like a distant memory. Get the workout done and move on – my body maintenance isn’t an event anymore, it’s required, just part of being here.

Warm up 

  • roll out ITB with Travel Roller
  • 10x flights of stairs by two’s going up and single steps going down
  • light stretches.

Set timer for:

10 Rounds of two intervals to equal 10 minutes

  1. 10 seconds Rest interval
  2. 50 seconds Maximum Effort interval

Each exercise will be performed only once through, which is one of my favourite styles…do it right the first time because there’s no second chances. Which, in my opinion is good training for life!

1. Dynamic Squat: 34

2. Chin Ups (reverse grip – palms face body): 11

3. Sandbag Tap Down (alternating legs): 32

    • I used a household step stool
    • I turn it around so the little step is out of the way
    • Start standing with both feet on top
    • Hugging sandbag above chest – parallel to floor
    • Step down w/Right leg- tap right foot to floor – return right foot to top of step
    • Step down Left leg – tap left foot to floor – return left foot to top of step
    • Each tap down counts as 1 rep

4. Feet Elevated Push Ups: 25                                               (my feet were elevated on a 24″ plyo box)

5. Straight Arm Hanging Leg Raises: 12

6. Prisoner Jump Squats: 25

7. Bicycle Abs: 60

8. Santana Push Ups: 12  (each push up counts as 1 Rep)

9. High Knees: 133

10. Burpees: 10

Cool down w/ 4 x 100 reps skipping w/rope

+ 45 minutes Ashtanga Yoga

  • approx. 20 minutes Standing Series
  • approx. 20 minutes Seated Series (first 12 seated postures including 3 backbends)
  • approx. 5 minutes closing sequence – no inversions + Savassana

Post workout meal:

  • Water
  • Real unprocessed Turkey slices
  • Fresh steamed curly green Kale (re-heated from last night)
  • Roasted Butternut squash + sweet potato w/ginger – chili peppers – cilantro – green onion – lime juice (re-heated)
I think anyone can try this workout, but at their own level.
  • If Chin Ups are just not happening you can simply practice hanging with straight arms from the bar – that alone will start to develop the strength needed to build up to the actual chin up.
  • No chin up bar? Leave it out and make it a 8 for 8 Workout.
  • Modified Push ups instead of feet elevated…maybe even just doing the wall press.

My point is, that there is always a way to modify any workout to suit your individual level. You can cut out exercises and make a it a 5 for 5 Workout…etc.

When I get some time I will add some links and hopefully more pictures to make the workout more clear.