CalisthenicsIn review

Chin-Up

A vertical bodyweight pull using an underhand grip on a fixed bar.

This page is a working draft. A coach has not reviewed it, so read it as a starting point, not as checked instruction.

Pattern: Vertical pull
Modality: Calisthenics
Difficulty: Intermediate
Mechanic: Unknown
Force: Unknown
Laterality: Bilateral
Impact: Low
Trains where: Gym
At home: No

How to do it

Set up

Hang from a pull-up bar with an underhand grip and straight arms.

Do the rep

Pull your elbows down and bring your chin above the bar.
Lower to straight arms with a controlled descent.

What counts as a rep

A rep counts when the chin clears the bar and the arms return to a straight hang.

One rep starts in a straight-arm hang, reaches the top when the chin clears the bar, and ends in a controlled straight-arm hang.

Breathing

Exhale as you pull above the bar; inhale during the descent.

Cues

Keep the hang quiet
Pull elbows toward ribs
Lower smoothly

Common mistakes

Shortening the bottom position
What you seeThe next rep starts before the arms straighten.
FixFinish each descent with straight arms and control.
Straight arms give every chin-up the same starting range.
Chin stays below the bar
What you seeThe pull reverses before the chin clears the bar.
FixReduce the rep target or add assistance so every rep clears the bar.
Clearing the bar distinguishes a complete pull from a shortened rep.

Stop the set if

Stop if you feel sharp pain.
Stop if your grip slips or you cannot return to a controlled hang.
End the set when you cannot meet the stated range under control.

General educational content, not individual coaching or medical advice.

Muscles worked

Prime movers

Latissimus dorsi · moderate confidence
Upper back · moderate confidence
Biceps · moderate confidence

Assisting

Forearms and grip · moderate confidence
Rear deltoids · moderate confidence
Deep core / trunk stabilizers · moderate confidence

Equipment

Pull up bar + Bodyweight

Use a fixed pull-up bar with enough clearance for a straight-arm hang.

In the app

You log this by hand. The camera coach does not watch this movement yet.

Tracking: Camera candidate

How this page was checked

Draft. A coach reviewer has not signed this off yet.

Draft text is original and based only on the Wave-1 CSV and planning brief catalog/wave-1/038-chin-up.md; no human review is complete.
The planning brief's assigned independent-source research is not complete.
Anatomy, technique, breathing, stop cues, and common-error guidance remain planning judgments pending the assigned review tier.
Candidate programming vocabularies, exact relation edges, and public tracking support remain unreviewed and fail closed.
This pass treats bodyweight-reps, duration as the legal modes supported by the CSV logging model; reviewer approval remains required.
The rewritten summary, rep standard, breathing, stop cues, and common errors are editorial judgements pending the assigned review tier.
Legacy relations are movement-pattern and equipment judgements; engine edges remain empty pending S2-CAT-005 approval.
Pass 2 rewrites the finish standard as a counting-only criterion and replaces the web title, summary, and meta description with exercise-specific copy; these editorial choices require review.
Pass 2 limits setup_notes to equipment settings or leaves it empty when no equipment-specific setup applies; this equipment judgment requires review.

All instruction and web text is original Allena draft text written from the Wave-1 CSV and record brief. No competitor or free-exercise-db instruction text was copied.

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