In my humble opinion the chin-up is the mightiest of all bodyweight exercises, its one of those caveman like movements that just makes you feel badass! Its a very tough exercise, especially if you haven’t done it previously (don’t worry, I will tell you how to build up to your first proper chin-up!)
Lets get straight into the benefits –
- The chin-up primarily builds and strengthens the upper back, namely the latissimus dorsi and surrounding muscles.
- It builds and strengthens the shoulder, mainly the rear deltoid.
- It builds and strengthens the biceps and forearms (grip strength)
- surprisingly it can engage the core very effectively!
A strong upper back and rear deltoids are essential in golf, not only do they help you to achieve correct posture they provide stability on the back swing helping you keep control of the club and club path, they also provide a huge amount of power in the downswing as they are key movers in the unwinding and the formation of side lateral bend. Strengthened biceps and forearms can aid in control of the club and also help guard against the dreaded ‘golfers elbow’ as the tendons will be stronger and supported better.
On to the movement itself –
The chin-up is as basic a movement as you can get! simply hold a bar with about a shoulder width grip-hang with straight arms and then pull your chest towards the bar, the key when pulling up is to have your shoulder blades in a nice ‘braced’ position, that means squeezed together and pushed downwards, this makes sure that as you start the movement you effectively engage the lats and upper back and don’t rely too much on your biceps.
If you struggle to complete 5 reps or you can’t complete one full rep yet then you should build up by performing slow lowering chin-ups, this is where you either stand on a chair/box or jump up so that you are hanging on the bar in the top position of the chin-up and slowly lower yourself for a count of 5, repeat this for 3 sets of 5 – 8 reps and you will be performing full reps in no time!
That’s the chin-up! I highly recommend giving it a try as it is one of the best for upper back development, you will notice a huge difference in your swing as you start to feel the different muscles working.
If you liked this then make sure to check out my other posts here for more great golf exercises, workouts and tips.
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