THE BEGINNERS GUIDE TO CHIN UPS

Why chin ups are the latest craze in the world on netball!

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“HANG TIME”You might find this a little strange, but the first step to mastering the chin up is simply hanging onto a chin up bar! Hanging will help you improve your grip strength and also build strength in arms and back.To start:SESSION: Hang for 10secs X 3 (4 times a week) *either at the beginning or end of your workout.

“BE PATIENT”Remember that chin ups are a very difficult exercise to master. It’s important that you don’t try and rush your body into them as this can lead to injury. Just like we learn to crawl before we walk or run, start slow and make sure that you prepare a solid foundation first.

Start putting these tips into practice and let us know how you go!

“USE A RESISTANCE BAND”Here is how with the HART resistance bands:• Loop a band over the pull up bar.• Place a foot or knee in the band. • Complete Pull ups as normal.• Step down carefully and release yourself from the bar. • Step one foot out first to avoid snap backs.

SESSION: AIM for 8 chin ups with resistance band X 3 (3 times a week) *either at the beginning or end of your workout.

The ’chin up’ is a strength training exercise that netballers frequently do. They perform this exercise with the intention of strengthening muscles, which extend the

shoulder and flex the elbow. Increasing the power behind shoulder, over head and chest passes without fatiguing.

“JUST GIVE 1 CHIN UP A GO WITHOUT RESISTANCE!”

CHECK OUT OUR INSTAGRAM@netfitsarah & @netfitnetball

SESSION: AIM for as many chin ups without resistance band as you can do.Even if it is just 1 for 4 weeks, slowly your body will transform.Give it a go, 3 times a week.