The chin-up in squatting is an advanced variation of the traditional chin-up that combines an upper body pull with a lower body squat position. This exercise engages multiple muscle groups simultaneously while challenging core stability and coordination.
Step by step guide:
- Hang from the pull-up bar with an underhand grip (palms facing you).
- Pull yourself up while simultaneously bringing your knees up toward your chest.
- Keep your knees together and maintain a tight squat position in the air.
- Hold the top position briefly, with your chin above the bar.
- Lower yourself with control while maintaining the squat position.
- Extend your legs back down at the bottom.
- Keep your core engaged throughout the movement.
- Maintain control and avoid swinging.
- Perform 5-8 repetitions for 2-3 sets.
Tips
Focus on coordinating the pull-up and knee raise. Keep your movements controlled and deliberate. Engage your core throughout the entire movement. Breathe steadily – exhale during the pull, inhale during the descent. Start with regular chin-ups if this variation is too challenging.
Benefits
This exercise develops upper body strength, core stability, and coordination. It enhances pulling power while improving body control and spatial awareness. Great for developing functional strength and athletic performance. Works multiple muscle groups simultaneously.
Prevention
Don’t attempt until you can perform regular chin-ups with good form. Avoid jerky movements or kipping. If you experience shoulder or elbow pain, return to basic progressions. Those with shoulder injuries should consult a healthcare provider before attempting.
