Gironda Sternum Chins

Also called sternum chin up, gironda chins and sternum pull up.

Works

Lats, plus biceps and upper back

Equipment

Other kit

Level

Intermediate

Type

Compound

How to do it

Setup. Grasp the pull-up bar with a shoulder width underhand grip.

1. Now hang with your arms fully extended and stick your chest out and lean back. Tip: You will be leaning back throughout the entire movement. This will be your starting position.
2. Start pulling yourself towards the bar with your spine arched throughout the movement and your head leaning back as far away from the bar as possible. Exhale as you perform this portion of the movement. Tip: At the upper end of the movement, your hips and legs will be at about a 45-degree angle to the floor.
3. Keep pulling until your collarbone passes the bar and your lower chest or sternum area touches it. Hold that contraction for a second. Tip: By the time you've completed this portion of the movement; your head will be parallel to the floor.
4. Slowly start going back to the starting position as you inhale.
5. Repeat for the recommended amount of repetitions.

Cues

• Underhand grip, lean back.
• Arch hard the whole rep.
• Pull the sternum to the bar.
• Lower to a full hang.

Common mistakes

• Not leaning back enough.
• Half reps.

Where to start

A starting point, not a law. Pick a weight you could lift two or three more times than the top of the range. Tempo is seconds down, pause, up. When every set hits the top of the range, add a little weight.

Go easy, or pick an alternative, if you have a sore shoulder and a cranky lower back. Pain that's sharp or gets worse set to set means stop.

Easier

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