For those who do rack chins...

[big nasty]

How do you add weight if you don't have anyone to help you? I've done them before but have always had someone to help get the weight on and off me. I just moved and the gym I work out at rarely has anyone there I would trust with this task at the times I lift. Any suggestions would be welcome. Thanks.

 

[jm425]

Ask one of the personal trainers to help put that db on your lap.

 

[VTliftVT]

I have an extremely sturdy drawstring bag (Nike) that I put my weights inside of and put over my shoulders. I have had upwards of 70lbs stuffed inside it when doing rack chins.

The other method would be to use the ez curl bars. Squat down and position the bar on your lap then strap in and proceed to put your feet on whatever object you are using. I have had no problem with either method.

 

[Dens228]

When I did them I put plates in a backpack.

 

[big nasty]

Ask one of the personal trainers to help put that db on your lap.

Like I said...don't trust trust anyone there but thanks for the suggestion

 

[big nasty]

I have an extremely sturdy drawstring bag (Nike) that I put my weights inside of and put over my shoulders. I have had upwards of 70lbs stuffed inside it when doing rack chins.

The other method would be to use the ez curl bars. Squat down and position the bar on your lap then strap in and proceed to put your feet on whatever object you are using. I have had no problem with either method.

I'm gona try that(both). Thanks!

 

[Diesel City]

Why not a wide grip pullup instead of rack chins? For me personally, maybe it's just my stucture, I get nothing out of them...

 

[bigguns078]

Very easy... First off use an ez curl bar and not a dumbbell.. The angle in the bar will sit on your lap very nicely..

1. Place ez curl bar in front of you on floor..
2. When you are ready.. Pickup EZ curl bar..
3. While standing keep bar in your lap and start to squat down.. The bar should then sit in your lap very nicely..
4. Continue to squat all the way down and get your grip on the bar overhead.. This will be comfortable and you will have plenty of time to wrap up your straps if you use them..
5. One foot at a time.. Place your feet on your bench.. Then do your set..
6. After set is done.. Return feet to floor.. As you stand up thrust hips slightly out and drop weight..

 

[VTliftVT]

I feel I greatly benefit from the lift simply becauses it allows me to both control my contraction far greater than a normal pull up allowing me greater utilize the intended muscle as well as allows me to lean back into a deep stretch when at the bottom. I don't have the best lats in the world but to get them to where they are this is one of the exercises that helped achieve it. I have never been able to achieve the degree of muscle utilization and stretch with any other lat exercise aside from the Hammer Strength Reverse Grip Pulldown...those do some serious damage as well.

I feel people struggling with normal pullup could greatly benefit from these from the simple fact it allows them to start with less resistance further advancing their mind muscle connection and allowing a more proper form to be used.

If I understand the exercise correctly, when it is
properly performed, the feet are elevated above
your waist when you start and when you are
in the contracted position they are parallel to
or below your hips which provides something
resembling variable resistance because of the
geometry involved.

 

[dropshot001]

you can do it by sitting on the ground with one hand strapped up, put db in the lap, strap up the other hand, then kick the feet up onto the bench and go.

 

[VTliftVT]

you can do it by sitting on the ground with one hand strapped up, put db in the lap, strap up the other hand, then kick the feet up onto the bench and go.

I have tried that but it ended up limiting my range of motion and completely taking away the stretch which is a LARGE element to this exercise.

 

[big nasty]

Why not a wide grip pullup instead of rack chins? For me personally, maybe it's just my stucture, I get nothing out of them...

It's probably a combination of injuries, wussitis, and an extremely cavernous vagina. In all honesty I just can't do them without severe pain in my left elbow anymore.

 

[big nasty]

Very easy... First off use an ez curl bar and not a dumbbell.. The angle in the bar will sit on your lap very nicely..

1. Place ez curl bar in front of you on floor..
2. When you are ready.. Pickup EZ curl bar..
3. While standing keep bar in your lap and start to squat down.. The bar should then sit in your lap very nicely..
4. Continue to squat all the way down and get your grip on the bar overhead.. This will be comfortable and you will have plenty of time to wrap up your straps if you use them..
5. One foot at a time.. Place your feet on your bench.. Then do your set..
6. After set is done.. Return feet to floor.. As you stand up thrust hips slightly out and drop weight..

Thanks, brutha! Question...do you just stay squatted down for a rest-pause set?

 

[VTliftVT]

Thanks, brutha! Question...do you just stay squatted down for a rest-pause set?

Yes, otherwise you will more than likely take longer than your 15 breaths to set back up...plus it's just unnecessarily taxing to do so.

 

[big nasty]

Yes, otherwise you will more than likely take longer than your 15 breaths to set back up...plus it's just unnecessarily taxing to do so.

Yaaa...that was kind of a dumb question on my part wasn't it?
Thanks again for your help/input.

 

[dropshot001]

I have tried that but it ended up limiting my range of motion and completely taking away the stretch which is a LARGE element to this exercise.

depending on arm length you can try squatting on the ground, put the db in the lap and then strap arms, get legs up and go

 

[VTliftVT]

depending on arm length you can try squatting on the ground, put the db in the lap and then strap arms, get legs up and go

Yea, that's already been established above

 

[SOCOM]

Very easy... First off use an ez curl bar and not a dumbbell.. The angle in the bar will sit on your lap very nicely..

1. Place ez curl bar in front of you on floor..
2. When you are ready.. Pickup EZ curl bar..
3. While standing keep bar in your lap and start to squat down.. The bar should then sit in your lap very nicely..
4. Continue to squat all the way down and get your grip on the bar overhead.. This will be comfortable and you will have plenty of time to wrap up your straps if you use them..
5. One foot at a time.. Place your feet on your bench.. Then do your set..
6. After set is done.. Return feet to floor.. As you stand up thrust hips slightly out and drop weight..

YouTube - Rack chins - 3 weeks out from natural show

 

[SOCOM]

Or if you prefer DB..

YouTube - Self Assisted Rack Chins - 170X6

Im sure you can do this.

 

[big nasty]

Thanks SOCOM!