Rack Chins without a spotter

[punkguitarist]

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]

[SAHD]

Good work, necessity is the mother of invention.

[steel1970]

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.....

[Lock it Up]

I feel like I have said this a thousand times....


BACKPACK!

[steel1970]

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

[BryanB]

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

[Lock it Up]

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!

[Niko_El_Piko]

Good idea. Thnks

[LG1]

Weighted vest may be a good option. Mine holds up to 160lbs

[WorldStrike]

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.

[Lock it Up]

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).

[mentalflex]

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

[Big_in_MT]

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

[steel1970]

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...

[Darkside]

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.