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I would focus on not allowing your elbows to lock out at the bottom portion of the movement. Leave a slight bend in the elbows to maintain tension on the working muscles for starters. You can also focus on doing negative chin ups. Pull yourself up to the top of the bar and then concentrate on the negative portion. Give your 15-20 seconds to get down to the ...


I don't see much use in doing drills specifically for this problem. I'd just focus on dead-hang pull-ups. You'll get stronger with those. The issue here is a mismatch between your perceived strength performance ("I can do 15 chinups") and your "decreased" performance under the standards of the exercise. If you really think you'd benefit from fixing this ...

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