Chin Ups and Tabata Today’s WOD Chin Ups and Hollow Rocks SWOD 3 x 5-12 Chin Ups 3 x 45 sec Ring Fall Outs Chin-ups are probably better for aesthetic reasons since it involves higher EMG activity in the lats, biceps, and pectoralis major.
- For poor posture and shoulder function, the pull-up may be better due to lower pec major activity and increased lower trap activity. Both common goals when dealing with Janda’s Upper Crossed Syndrome.
- Lower Trapezius importance: Due to the overactivity of the upper traps and poor thoracic spine extensibility we have weak/inhibited lower traps = scapular instability.
WOD Tabata 3 Rounds Each A. KB High Pulls (53/35) B. Ring Rows C. Hollow Rocks The key is lowering the lumbar arch of your back to the floor before you begin. Lying on the floor relaxed, you can usually slip your hand underneath the arch in the small of your back. You don’t want that. Force your back flat so that it’s a smooth, round shape from your shoulders to your butt. Lowest Rounds for Score