Gironda Sternum Chin-Ups

A man named Vince Gironda made this exercise popular.  Thankfully for us he did.  They have been dubbed by many as the single best lat exercise ever invented!  Hold on to your hats!

Implementation:  This involves leaning back throughout the entire movement. In this variation, the lower portion of the chest should touch the bar.

(A)  Begin by grasping the pull-up bar with an underhand grip, approximately shoulder width apart.  Now hang with your arms fully extended.  (B)  As you pull yourself to the bar, have your head lean back as far away from the bar as possible and arch your spine throughout the movement. At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor. You should keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. By the time you've completed the concentric portion of the movement, your head will be parallel to the floor.  This is the king of back exercises!  It not only works the lats, but the entire lower back!

1.      The beginning of the movement is more like a classical chin.

2.       The midrange resembles a pullover motion.

3.      The end position duplicates the finishing motion of a rowing movement.

This is an advanced exercise to say the least!



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