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CHIN-UP

Spartan Standard — 300WOD helmet mark

Underhand grip pull-up. Greater bicep involvement than the overhand pull-up.

OFFICIAL 300WOD TUTORIAL

300WOD helmet mark

Official 300WOD Tutorial

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300WOD on YouTube

HOW TO PERFORM

  1. 1

    Hang from the bar with a full dead hang — underhand (supinated) grip, shoulder-width apart.

  2. 2

    Pull the elbows down and back, driving the chest toward the bar.

  3. 3

    Chin must clear the bar at the top.

  4. 4

    Lower under control to a full dead hang.

THE STANDARD

Dead hang start. Chin over bar. Full extension at the bottom. Strict movement.

COACHING CUES

Dead hang start every repChin over bar at the topElbows drive down and back

COMMON MISTAKES

  • Not reaching full dead hang at the bottom.

  • Chin not clearing the bar.

  • Using momentum instead of controlled pulling.

SCALING / SUBSTITUTIONS

  • Band-assisted chin-up.

  • Negative chin-up — jump to the top, lower slowly.

  • Inverted row as a regression.

300WOD APPLICATION

The chin-up is an alternative to the pull-up across all Standards. The underhand grip increases bicep involvement.

RELATED EXERCISES

Pull-Up
Pull
Barbell Row
Pull
Biceps Curl
Pull

MOVEMENT DETAILS

Movement Category
Pull
Movement Type
compound
Equipment
Pull-Up Bar
Primary Muscles
LatsBiceps
Secondary Muscles
Abs / CoreRear Deltoids
Standards
Foundation
Hoplite
Elite
Spartan
All Exercises