Exercise of the Month: Pull ups and Chin ups
If I could only pick three exercises to do, pull ups would be at the top of the list. This choice simultaneously includes the chin up, because they’re so very similar in many ways. They each target the lats, biceps, shoulders and upper back, as well as building significant grip strength. Chin ups focus more on the front of the body, especially the biceps and chest; while pull ups are effective at strengthening the back and shoulder muscles. Each movement is an excellent way to improve range of motion in the joints, by enhancing elbow flexion and shoulder extension.
When combined in a fitness routine (such as a push/pull session), pull ups and chin ups are ideal strength training movements for a stable and well-rounded upper body. If you can do a chin up or pull up, it’s an indicator that you have good core and grip strength. It means you can lift your own bodyweight, which is vital for longevity’s sake. Not to mention the fact that grip strength alone has been linked to overall health benefits and good aging outcomes.
You might have read all the way to this paragraph, still eager to know the other two indispensable exercises I alluded to in the beginning. Along with pull ups and chin ups, push ups and squats represent my top three essential exercises. I could go on training with just the three of them and be fine and dandy, especially since each movement offers a myriad of variations to develop strength, power, mobility and stability.
If you can already do a pull up, this post will have some more advanced variations to try out. If you can’t do a pull up, this post will help you get started. And if you need some extra motivation, let this GIF of my cat Ziggy doing a pull up be your guiding light.
