The chin-up is a versatile exercise that works several muscles if done right.  Here are 3 mistakes to avoid:

1. Chin shooting forward. This can create unwanted stress in the neck and upper back. Keep you chin back as if you're trying to make a double chin.

2. Excessive arch in low back. Going into extreme low back extension during chin-ups is a good way to end up with a sore back. Keep your abs engaged, and fight the tendency to let your low back fall into a large arch.

3. Complete hang at the bottom position. Allowing yourself to fall into a full hanging position is stressful on the shoulders. Stop just before falling into a full hanging position at the bottom position. 


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Tim DiFrancesco, PT, DPT, ATC, CSCS is the Head Strength & Conditioning Coach of the Los Angeles Lakers and founder of TD Athletes Edge.  He is nationally renowned for his evidence-based and scientific approach to fitness, training, nutrition, and recovery for athletes and fitness enthusiasts.

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