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Rack Chins without a spotter

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  • Rack Chins without a spotter

    My workout partner broke his wrist so I've been experimenting with different ways of doing rack chins by myself since I don't have someone to put the weight in my lap.

    Tried this out today and it worked pretty well. I set up a flat bench like a foot behind the bar and when I sit on the bench I place the bar on my lap and then strap in. The nice thing about doing it this way is you can stay strapped to the bar during the rest-pause.


    [youtube]V9ixnIBn3IE[/youtube]
    Last edited by punkguitarist; 04-11-2011, 03:37 AM.

  • #2
    Good work, necessity is the mother of invention.
    "Be gentle in what you do, firm in how you do it."
    Buck Brannaman.

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    • #3
      Yeah, that looks like it would work....I usually use a dumbell when I'm by myself, and lock it between my knees, strap up, and then shuffle step to the bench...lol. It's a pain in the ass but it works. I do like the bar across my upper legs though. It feel like more weight when it's there, rather than at the knees.....
      STEEL




      "SIMPLICITY, CONSISTENCY, INTENSITY"

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      • #4
        I feel like I have said this a thousand times....


        BACKPACK!


        2012 EUP's Mission Submission II
        -1st SuperHeavy Gi
        2012 Hayastan Grappling Challenge New York
        -1st Heavyweight Gi
        2011 Slippery Rock Open Collegiate Championships, 4th-Open Heavyweight, 220lbs
        2008 NGA Pittsburgh Bodybuilding Championships, 2nd-Open Juniors, 175lbs




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        • #5
          Originally posted by Lock it Up View Post
          I feel like I have said this a thousand times....


          BACKPACK!

          The backpack is only as good as its straps...tried this already, and the damn thing broke with 50lbs in it and almost fell on my son's feet as he was trying to help me get it off my shoulders....lol
          STEEL




          "SIMPLICITY, CONSISTENCY, INTENSITY"

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          • #6
            I had to do the same thing last week. I just squatted down and loaded some plates in my lap. The Gold's I go to has the rubberized plates so they don't slide very easy
            Bryan


            Colorado Patriot Guard Rider

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            • #7
              Originally posted by steel1970 View Post
              The backpack is only as good as its straps...tried this already, and the damn thing broke with 50lbs in it and almost fell on my son's feet as he was trying to help me get it off my shoulders....lol

              JANSPORT!

              I have had up to 75lbs in that sucker and it's good as new!

              2012 EUP's Mission Submission II
              -1st SuperHeavy Gi
              2012 Hayastan Grappling Challenge New York
              -1st Heavyweight Gi
              2011 Slippery Rock Open Collegiate Championships, 4th-Open Heavyweight, 220lbs
              2008 NGA Pittsburgh Bodybuilding Championships, 2nd-Open Juniors, 175lbs




              Help me, help you! To get a great discount from TrueNutrition just type in MCS722 in the code box when you check out!


              New pursuit: competitive grappling, and enjoying my life

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              • #8
                Good idea. Thnks

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                • #9
                  Weighted vest may be a good option. Mine holds up to 160lbs
                  SAVE 5-10% @ TRUENUTRITION.com Use code: LG100

                  - Success is the best revenge

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                  • #10
                    Quick question for you: what are the advantages of pulling yourself up in the fashion you've shown - bar behind the head? Typically I keep my torso straight up and down, but pull myself up until the bar is around my chin or chest level.

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                    • #11
                      Originally posted by WorldStrike View Post
                      Quick question for you: what are the advantages of pulling yourself up in the fashion you've shown - bar behind the head? Typically I keep my torso straight up and down, but pull myself up until the bar is around my chin or chest level.
                      It's just a different variation of the movement. You can do regular, reverse grip, neutral grip, BTN, etc. They all hit a tad differently, for instance, a reverse grip would probably work most people's lower lat area and arms, while a normal, pronated grip would hit primarily the upper lats and take the bicep (mainly the brachialis) out of the equation almost completely (this is why they are harder than supinated chins).

                      2012 EUP's Mission Submission II
                      -1st SuperHeavy Gi
                      2012 Hayastan Grappling Challenge New York
                      -1st Heavyweight Gi
                      2011 Slippery Rock Open Collegiate Championships, 4th-Open Heavyweight, 220lbs
                      2008 NGA Pittsburgh Bodybuilding Championships, 2nd-Open Juniors, 175lbs




                      Help me, help you! To get a great discount from TrueNutrition just type in MCS722 in the code box when you check out!


                      New pursuit: competitive grappling, and enjoying my life

                      Comment


                      • #12
                        I've done the backpack, but put it on reversed. Kind of like one of those baby harnesses. This way the weight rests on your thighs and your not waddling the gym with a dumbbell between your legs.

                        Second option, asks a barista at the smoothie bar to hop on and go for the ride
                        Be true to yourself and fuel your body with nothing less the highest quality supplements. Only available at TrueNutrition.com Use discount code: KSP945 to save 5% on your order!

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                        • #13
                          I take a dip belt and flip it around backwards. Works good for me.

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                          • #14
                            The backwards pack is a good idea and would be much easier to get in and out of...the barista thing would work too, if my wife was not at the gym with me...
                            STEEL




                            "SIMPLICITY, CONSISTENCY, INTENSITY"

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                            • #15
                              Originally posted by Big_in_MT View Post
                              I take a dip belt and flip it around backwards. Works good for me.
                              That's what I do... I have to put the belt around my chest to keep it off the floor.

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