T Nation

Rack Chins vs Chins


#1

Jim,

I was just wondering what your take on rack chins are? In your opinion, are they a suitable substitute for chins?


#2

What the hell is a rack chin?


#3

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


#4

@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.


#5

[quote]PhiKappaGuy wrote:
It is basically a chin-up without any use of your lower body. [/quote]

Now I’m even more confused…


#6

http://www.google.com/url?sa=t&rct=j&q=&esrc=s&source=web&cd=2&cad=rja&uact=8&ved=0CCUQtwIwAQ&url=http%3A%2F%2Fwww.youtube.com%2Fwatch%3Fv%3DKIAHeUN6vVw&ei=C2QQVZHSCcqxyATH4oGYAg&usg=AFQjCNE6oxxV9olmTgI0eImmXo1OxiubBQ&bvm=bv.88528373,d.aWw

This is a youtube video of a rack chin. Hope this helps clarify.


#7

It’s just a white box my man.


#8

Is this what you’re talking about:

Looks fucking retarded to me…


#9

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


#10

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.


#11

why not just weighted chins with a dip belt?

the video looks like an injury waiting to happen.


#12

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.


#13

[quote]JoeyWaters wrote:
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. [/quote]

Who the hell is Dante Trudel? Sounds like a pornstar, lol.


#14

[quote]DanProsser wrote:

[quote]JoeyWaters wrote:
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. [/quote]

Who the hell is Dante Trudel? Sounds like a pornstar, lol.[/quote]

Essentially the creator of DoggCrapp. A lot has been written about him, including on this site.


#15

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.


#16

[quote]T3hPwnisher wrote:

[quote]DanProsser wrote:

[quote]JoeyWaters wrote:
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. [/quote]

Who the hell is Dante Trudel? Sounds like a pornstar, lol.[/quote]

Essentially the creator of DoggCrapp. A lot has been written about him, including on this site.


[/quote]

Ah yes, I remember that article. Never heard of his name other than that though. shrug


#17

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.


#18

[quote]jais wrote:

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. [/quote]

Depends…

Pushups 5x25 = 125
Dips 5x10 = 50
Chins 5x5 = 25
Total = 200

How bad does this look at the high end of that volume?

It’s a good workout for sure…but combined…definitely attainable.


#19

[quote]osu122975 wrote:

[quote]jais wrote:

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. [/quote]

Depends…

Pushups 5x25 = 125
Dips 5x10 = 50
Chins 5x5 = 25
Total = 200

How bad does this look at the high end of that volume?

It’s a good workout for sure…but combined…definitely attainable.
[/quote]

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.