 Hey, everybody. I'm Lance Gwakie. Today, I want to discuss my favorite variation of the pull-up. This is one that I started with when I was really young, I guess. I had just started working out. And we had this program where you just smashed your biceps, and this was like exercise number one. This is the one minute pull-up or one minute chin-up. I always, you know, if you're going to get the buys, you want to do the chin-up variation. So what is a one minute chin-up? Does that mean I'm doing chin-ups for one minute? No, it doesn't mean that. It actually means that I'm doing one chin-up over the course of a minute. So it sounds kind of ridiculous. It sounds super slow. What I would recommend, what I think is way more approachable for this, is you turn it into little mini isometric contractions, mini holds at different areas. So what I'm going to do is I start the clock and I'm hanging straight down. Let me turn this way, probably. I start the clock and I'm holding straight down or hanging straight down. And then at five seconds, I come up a little bit and I hold. And then at 10 seconds, I come up a little bit more. And then at 15, I should be halfway up. So 15, that's when I get kind of like the hardest part right here, where you're most disadvantaged. And then 20, 25, and then 30, I'm holding the top position. Okay, so make sure you get your chest all the way up there. Try not to use your chin to help hold your body up, right? I want to make sure that it's still active with my upper back muscles and not just my neck kind of flexing me down and not just me hunching over so that I'm not recruiting those upper back muscles. I'm just kind of holding on with my pecs, right? That's, you know, it's more of a nitpicky. Hopefully if you're doing this variation, you already know all that stuff and you're already able to fix that really easily. So 30 seconds, 35. And I come back down 40, 45, I'm halfway, 50, 55, and then 60. Relax. Try that out. I've done it over the course of two minutes before and used my 10 seconds as the barometer points. It's fun. It's really fun. You should definitely try it. I would not try it if you can't do at least six chin-ups. You can try it. You're not going to be able to get the whole thing. Six is maybe a low number. You may need to be able to do eight or eight or 10 maybe. Try it out. Actually, I'd be curious to know who is the person out there who can do the fewest number of consecutive body weight push-ups but can still do a single chin-up over the course of an entire minute. And if you really want to smash your body-ups, go do some curls right after. It's great. That is the one-minute chin-up.