Chin Up with V Kick on Smith Machine
Chin-up variation with a V-kick that adds core and hip-flexor demand using the Smith machine for guidance.
BackAdvancedStrengthPull
At a glance
| Muscles worked | Primary: lats & biceps. Secondary: core, hip flexors |
|---|---|
| Muscle group | Back |
| Difficulty | Advanced |
| Type | Strength · Pull |
| Sets & reps | 4 sets × 6-10 reps |
| Estimated calories burned | ~32 kcal |
How to do it
- Grip the Smith bar with an underhand grip.
- Pull the chest toward the bar while performing a V-kick with the legs.
- Lower under control and reset.
- Keep the core braced throughout.
- Complete 4 sets of 6-10 reps.
Equipment
- Smith Machine
Coaching tips
Benefits
Chin-up variation with a V-kick that adds core and hip-flexor demand using the Smith machine for guidance.
Common mistakes
Avoid excessive kipping or incomplete range of motion.
Make it harder
Reduce assistance or add a pause at the top.
Make it easier
Perform regular chin-ups or jumping variations.
Breathing
Exhale as you pull and kick, inhale as you lower.
Build a workout with this exercise
Plan sessions, track your progress and match your meals to your training, free.
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Intermediate · 5 sets × 10-12 repsGeneral fitness and nutrition information, not medical advice. Check with a qualified professional before starting a new exercise or diet plan, especially if you have an injury or health condition.