The Rogers Pendulum Adjustable Chin-Up Bar is not just for the ease of training athletes of varying heights. Moving the chin bar up and down the racks was designed for building great strength.
Eccentric or negative-only training is one of the many ways you can use the adjustable bar to your advantage.
Set the chin bar so that when standing on your toes your chin is over the bar. Begin the exercise by lowering yourself slowly, you should be exactly halfway down with your upper arms parallel to the floor in four seconds and all the way down with your arms straight in 8 seconds. Allowing your arms to be straight and stretched at the bottom of the movement is as difficult as maintaining a chin over the bar at the beginning of the exercise.
Once a repetition is completed quickly stand on your toes and get back into the starting position. There is no positive or concentric work involved.
Every inch of the exercise is important being halfway down in four seconds means that you're 1/4 of the way down in 2 seconds and 1/8 of the way down in 1 second. Perfect repetitions is what you are after. The exercise is completed when you can no longer keep an 8 second pace for 8 perfect repetitions. Only count perfect reps before you add weight utilizing a weight belt.
Get Strong using the Pendulum Rack System