Pull ups and chin ups are a strength exercise performed with one’s own body weight that should be included in any athlete’s strength training, regardless of whether they train for competitive purposes or to improve and maintain physical fitness. This fabulous self-loading exercise helps us strengthen our back, improve our body posture and develop general strength levels, especially in the upper body.

However, before doing pull ups (with a prone grip) or chin ups (with a supine grip), it is advisable to warm up properly and specifically for this task in order to prevent injuries to the elbows. This is especially important as we get older and older. Along with this, it is also advisable to take some joint supplements such as glycine, which you can find out about by clicking here to read the post I wrote previously.

Below I’m going to present the warm up sequence that Mark Rippetoe suggests doing before performing sets of pull ups or chin ups. For those of you who don’t know him, Mark Rippetoe is the author of the successful Starting Strength training system.

First, if you have a lat pulldown machine available, this is the site where you should ideally start. To do this, position yourself with the same grip and hand spacing as you will do for the pull ups or chin ups you are planning to do in your workout. Do a set of 10 reps, lifting a load equal to approximately half your body weight.

The next step is to go to the pull up bar and simply hang with your body suspended. First do it with a prone grip and then with a supine grip.

Next, stand on a small box, bench, or chair with your hand grip positioned on the bar. Drop off the box and simply absorb the fall by getting back up onto the box. Do this for 1 minute and repeat a couple of times.

Next, perform one full rep. Stand on the box again with your hand grip on the bar. Drop down from the box and using the stretch reflex, do a full range of motion pull up or chin up. Do just one pull up or chin up. Wait 30 or 45 seconds and repeat again for one rep. Rest again for another 30-45 seconds and do a third set of 1 rep.

Now you are ready to perform your first set of pull ups or chin ups. You can use a box and drop down from it to take advantage of the stretch reflex to perform your first rep.

By incorporating this warm up sequence before doing your pull ups or chin ups, you will have much less trouble performing this exercise as you get older.

Bibliographic references:

• Starting Strength. (2024). How to Warm Up for Chins [Video file]. YouTube. https://youtu.be/lvSo9brZc5M?si=5KR-7dOpUtd_nP-j