The book's #1 lat builder ("my personal staple for lats") and the strength base for the Muscle-Up (Rings). Supinated grip isolates the lats and loads the biceps.
Chin-up
Cues
Full dead hang, drive elbows down, emphasize the bottom stretch. Chest to bar when you can. Add load with a belt/dip belt.
Programming
4 × 5–8 weighted. Create room for progression — start a notch lighter so you can add small jumps for weeks. → Progression §2
How to progress
Add reps → add weight. For the muscle-up, train explosive pulls to the sternum.
