PullcompoundBodyweight
CHIN-UP
Underhand grip pull-up. Greater bicep involvement than the overhand pull-up.
MOVEMENT GUIDE
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HOW TO PERFORM
- 1
Hang from the bar with a full dead hang — underhand (supinated) grip, shoulder-width apart.
- 2
Pull the elbows down and back, driving the chest toward the bar.
- 3
Chin must clear the bar at the top.
- 4
Lower under control to a full dead hang.
THE STANDARD
Dead hang start. Chin over bar. Full extension at the bottom. Strict movement.
COACHING CUES
Supinated (underhand) grip — shoulder-widthFull dead hang at the bottomDrive elbows to hipsControl the eccentric on the way down
COMMON MISTAKES
Not reaching full dead hang at the bottom.
Chin not clearing the bar.
Using momentum instead of controlled pulling.
SCALING / SUBSTITUTIONS
Band-assisted chin-up.
Negative chin-up — jump to the top, lower slowly.
Inverted row as a regression.
300WOD APPLICATION
The chin-up is an alternative to the pull-up across all Standards. The underhand grip increases bicep involvement.
RELATED EXERCISES
300WOD STANDARDS
Foundation
Hoplite✓
Elite✓
Spartan✓
EQUIPMENT
Pull-Up Bar
MUSCLES
Primary
LatsBiceps
Secondary
Abs / CoreRear Deltoids