Form question – pull-ups and legs??

EmbeeKay

When doing a pull up, does it not count if you move your legs? Do they absolutely have to stay crossed behind you?

DancingMoosie

I don't cross mine behind me when I pull up in the squat rack since it's so high. Do mine not count? Sometimes I hold my legs in front, so I work my abs too.

mom23mangos

Your legs can be crossed behind you or I like keep mine down in a hollow body position. When your knees start coming up like in a crunch, then it's no longer a "strict" pull up. But it's still a pull up. It helps you get those last few reps sometimes. Do as many as you can without moving your body, but once you can't get anymore, let your body move enough to get you over the bar a few more reps. Then next time, you will probably be able to add additional strict reps.

sgt1372

Just no swinging or kipping like you see in Crossfit. It's cheating.

Don't think lifting your knees is cheating because it doesn't add momentum. It actually may make it more difficult because it throws off your center of gravity.

Also, no short arm pullups either. That's the same as short arming pushups and they shouldn't count.

If you are not lowering yourself your full arm's length down b4 starting another pullup, you are not doing a full pullup w/strict form but few people do.

canadianlbs

i think it depends on who's counting in some ways i think thrashing your legs can feel like it's making things easier, but in others it takes away from the muscles that are actually getting you up there, so idk if it ends up as 'easier'. it's less efficient, but sometimes efficiency is extra hard.

heybales

And - if you use leg assist to cheat yourself up, but get a perfect negative slow drop back down - does it count as a good workout for those muscles?

sgt1372

heybales wrote: »

And - if you use leg assist to cheat yourself up, but get a perfect negative slow drop back down - does it count as a good workout for those muscles?

What's a "perfect negative"?

IMO there is no such thing because there's no way to measure it.

Negatives can help to build strength to do pullups but why waste the energy to attempt an improper pullup and then attempt a "perfect negative" (whatever that is) after it?

If you want to train w/negatives, just get on a box/step and start the negative from the top w/o wasting the energy to get up there in the 1st place.

The only proof of your ability to do proper pullups is to actually do them from the bottom w/arms fully extended from the start. The more you can do from that position, w/o swinging, kipping or lifting your legs, the stronger you are.

How to get there is the problem for most people and the answer IMO is patience, perserverance, dedication and hard work.

It's really just as simple (and, yes, as difficult) as that.

gearhead426hemi

The position of your legs doesn't matter as long as you don't use your lower body to kipper you up. Perfect pull-ups, chin-ups and pushups are great full body workouts when done properly. You have to keep your core tight through the entire movement and really engage multiple muscle groups to keep controlled. Once you master pull-ups and chin-ups on a bar you can really challenge yourself and try them on gymnastic rings. Adds a whole new challenge. Keep up the hard work and you will see the results.

EmbeeKay

Thanks guys! I’m working toward my goal of ten and last night I did eight! But I can’t seem to stop involuntarily crunching my knees up toward my chest on my last couple reps. Based on what you’ve all said- I won’t worry about it too much- it’s not like I’m in a competition or anything! I’m sure I will be able to control that better down the road.

Incidentally- I’m so excited

mom23mangos

We are pull-up twins! I'm in the same spot as you right now. I can get 8 wide grip out, but the last two reps, I get the knee crunches. I think it's because your abs are contracting so hard it kind of just pulls them up.

heybales

sgt1372 wrote: »

heybales wrote: »

And - if you use leg assist to cheat yourself up, but get a perfect negative slow drop back down - does it count as a good workout for those muscles?

What's a "perfect negative"?

IMO there is no such thing because there's no way to measure it.

Negatives can help to build strength to do pullups but why waste the energy to attempt an improper pullup and then attempt a "perfect negative" (whatever that is) after it?

If you want to train w/negatives, just get on a box/step and start the negative from the top w/o wasting the energy to get up there in the 1st place.

The only proof of your ability to do proper pullups is to actually do them from the bottom w/arms fully extended from the start. The more you can do from that position, w/o swinging, kipping or lifting your legs, the stronger you are.

How to get there is the problem for most people and the answer IMO is patience, perserverance, dedication and hard work.

It's really just as simple (and, yes, as difficult) as that.

Meant to be in this discussion of proper form for going up to be considered a pullup - if that was instead the focus on the negative - perfect form, you'd still a good workout. If that's all you could do.

Was merely trying to point out what could be more important - working the muscles involved to get them stronger, or only having what's considered good form going up.

And yes, just using step would be better if say you wanted the volume (3x 10 or whatever) but didn't have the strength yet. You could even do both, couple good form up, rest of them good form on only negatives.