Sep 1st, 2006
By Max Lewin
Here Franklin demonstrates a CrossFit Standard, the “L” Pull-Up.
Simple in design, difficult in execution, the “L” Pull-Up works the core and the upper body at the same time.
A. Jump up to bar.
B. Make like an “L”
C. Pull Chin above bar.
Yesterday’s WOD (workout of the day) from the CrossFit national site had 150 “L”s in it!
The chin-up (also known as a chin or pull-up) is a strength training exercise in which one hangs by the arms from a horizontal bar and pulls oneself up vertically until the chin reaches the level of the bar. Chin-ups can be performed with the palms facing towards the body (i.e., with a supinated grip), with the palms facing away from the body (pronated grip), or gripping parallel bars (semi-supinated grip). The term pull-up is traditionally used when the exercise is performed with a pronated grip; however, the terms chin-up and pull-up are often used interchangeably.
Chin-up exercises involve the sternal portion of the pectoralis major, latissimus dorsi, teres major, posterior deltoid, the rhomboids, the middle and lower portions of the trapezius, and the elbow flexors. There is considerable involvement of the biceps, especially with the supinated grip.
A chin-up specialization program builds width and thickness to one’s back, as well as promoting growth on one’s biceps, brachialis, brachio-radialis and pronator teres. Olympic gold medalist in gymnastics, Andreas Wecker, is particularly noted for the results he has achieved from chin-ups.Read More