Chin-Ups
The chin-up requires some strength. For new trainees, it’s better to start a strength program and use a series of progressions.
The first progression starts with the athlete hanging from the chin up bar. The knees are bent. Then a spotter should hold the athlete’s ankles during the ascent. If other assistance is needed, the athlete can extend the legs. Once able to perform 12 repetitions without assistance, the athlete can move on to the next progression.
In this progression only one ankle is in the spotter’s hands. The weight of the free leg will add the overload on the muscles. That is why a good spotter is a much better choice.
When 12 repetitions can be done without assistance, the athlete can move on again.
Here the position is the same, but this time the spotter should hold the waists. As the athlete strengthens, assistance only in certain parts of the range of motion is required.
During this movement, the spotter should give only enough assistance to help clear the bar. Once to this point, the athlete should be able to perform the full range of movement.