I was just wondering what your take on rack chins are? In your opinion, are they a suitable substitute for chins?
What the hell is a rack chin?
They're the deal where you basically do a row pulling yourself towards the bar instead of the bar towards you. Your feet rest on the floor and you pull yourself up towards a barbell you have set in a rack, if that makes sense
@Young That's an inverted row.
A rack chin is where you set a smith machine bar or a barbell in a power rack at about half height and use it as a chin-up bar. Your feet are out in front of you supported on the head portion of an inclined bench. It is basically a chin-up without any use of your lower body. I first heard about them by advocates of DC training, I know Dante himself has mentioned them plenty and I've seen videos of Dusty Hanshaw doing them of youtube.
Now I'm even more confused...
This is a youtube video of a rack chin. Hope this helps clarify.
It's just a white box my man.
Is this what you're talking about:
Looks fucking retarded to me...
I can't see your post either...and I currently don't have proper access to youtube to get a video to post since I'm technically working right now
Dante Trudel likes rack chins. That should be proof enough for anyone. Do them if they work for you, don't do them if they don't work for you.
why not just weighted chins with a dip belt?
the video looks like an injury waiting to happen.
These are fine. I don't know why anyone would use straps and a curl bar - but to each their own. We usually do 100-200 reps of dips/push-ups/chins a workout. So just do these with same idea.
Who the hell is Dante Trudel? Sounds like a pornstar, lol.
Essentially the creator of DoggCrapp. A lot has been written about him, including on this site.
I have messed around with them. The set-up on the video is a particularly awkward variant. It allows you to overload a chin like movement and "cheat" by pressing with your heels rather than kipping when trying to get an extra rep or two. They feel a lot different than chins (more of a stretch on the outer lat) and left me feeling a lot more sore than chins. They are an entertaining variant of a chin, but I'd put them more in the bodybuilding category than movements to help you lift more weight. I had zero carry over to chins and didn't think they helped any of the big four movements.
Ah yes, I remember that article. Never heard of his name other than that though. shrug
I found this comment interesting. I think Jim, as well as those he trains, trains a lot higher volume than many on here realize. If you add the above exercises and reps to a typical workout, you've significantly increased volume even if they are body weight.
Pushups 5x25 = 125Dips 5x10 = 50Chins 5x5 = 25Total = 200
How bad does this look at the high end of that volume?
It's a good workout for sure...but combined....definitely attainable.
I think it looks just fine. I'm a volume junkie so ya looks good. What I'm saying is people get overly concerned with doing to much. I would add all that body weight stuff you wrote down during the warmup and throughout the regular workout. Wouldn't be very taxing and an easy way to add volume.