The Chin-Up, while being best known as a back exercise, is (surprisingly to many) also a very good abdominal exercise as well.

So, of course, I've decided to take that aspect of the chin-up to the next level by adding weight...

In this case, you'll be performing a chin-up, with knees and hips bent 90 degrees...with a bar cradled in the "bend" of your hips to add resistance to the abdominal aspect of the exercise.

You'll need to be strong enough to perform weighted chin-ups with at least 50 to 60 pounds or more in order to use this one...it's puts AMAZING tension on the Rectus Abdominis (the six-pack muscles) as you're performing the exercise (with some loading on the hip flexors, though not as much as you might think).

The setup requires a power rack with a chin-up bar in it (this is easiest way to go). If you don't have that, you can also set another bar on the J hooks or on top of the rack itself to get the setup right.

And if you still don't have that, you can potentially have a partner just set the bar in position for you once you're on the bar.

Set the safety rails in the rack to about mid-section height (though this may vary according to the height of your rack). You'll need to play with settings to get the best setup for YOU.

Grip the bar for chins.

Now do a knee raise and "catch"/cradle the bar right in the bend of the hips. The height of the rails has to be such that your hips are bent 90 degrees at the catch point in order for the bar to stay in place and not roll forward.

For me, I found catching it about 1/4 of the way up into the movement was ideal. You can try catching it higher or lower to see you find works best.

Now, with the extra loading, continue the chin-up all the way to the top, keeping your hips and knees bent to keep the bar cradled.

When doing this one, I prefer to cross my feet over. I find it locks in my core better and I get a better pull, but it's not wrong to keep the feet freely moving or pressed together as well, as long as you maintain the hip and knee bend.

The moment you pick up the bar in your hips, you will notice a MASSIVE jump in tension in your six-pack abs. It is a very intense exercise and even if you're strong with chins, it'll be a challenge even to get more than just a few reps.

This is an excellent exercise for the back, in addition to the abs. I would recommend you perform it early in your back workout while everything is relatively fresh and strong, so you're able to maximize the number of reps you get.

Aim for for 2-3 sets of as many reps as you can get.

You can watch the full video of this exercise here.

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Nick Nilsson
The "Mad Scientist of Muscle"

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