WHY? is the first question you'll rightly have about this chin-up variation.
There are three major reasons this is a good variation of the weighted chin-up.
1. The landmine bar guides your body up and back, giving you an excellent line of pull for working the lats on the chin-up. It keeps your body in a slightly leaned back position, which helps with lat activation.
2. The setup forces you to be STRICT with your chin-up. You literally CAN'T cheat or kip. You have to use muscle, not momentum.
3. Holding the weight on your toes out in front of you is GREAT for the six-pack abs (rectus abdominis). Chins-ups and pull-up on their own are actually really good for the six-packs in general. This not only adds WEIGHT to the equation, the landmine setup forces you to keep that weight out in front of you.
Honestly, my abs have been sore the past couple of days from this one, and that rarely happens unless I really hit them in a different way.
This setup may look weird and stupid but it's absolutely worth testing out.
You will, of course, need to be strong enough to do weighted chins in order to do this.
How to Set Up Landmine Weighted Chin-Ups
The setup is simple... a bar and a bumper plates (bumpers will be better...if you don't have them, you could pad your feet with a towel and use normal plates, too).
You don't even need a landmine...I just call it that for simplicity sake. The other end of the bar is just sitting on the ground and can move if it needs to (and it likely will shift a little, which is fine).
I'm using a 10 lb plate here. You don't need much because it is a weighted chin-up.
Set the bar under the chin-up bar and load a plate on just one end. You should be standing under the bar with the plate just in front of you.
Set the plate on top of your feet.
Now reach up and grab the bar.
Then perform a chin-up.
The other end of the bar stays down and "guides" your body up as you do the chin-up.
The weight plate stays out in front of your body putting excellent tension on the six-pack abs (the chin-up just in general is good for this).
Do as many reps as you can, then take the plate off your feet and you're done.
This setup forces strictness into the movement...it's simply not possible to kip or use momentum to do the exercise so it's a real honest weighted chin-up.
Another excellent way to do Weighted Chin-Ups is with your feet on a bench and a lower bar.
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