Chin-up help please? Body tension, leg position...

MissPeppers
MissPeppers Posts: 302 Member
in Fitness and Exercise
I'm now able to do TWO chin-ups on my first set, WO-HOO!

But I'm still working on creating the right tension in my body to be able to do them better. I've read about it, tried out different positions for my legs, how much to tighten the different muscles to get the best result but there's still many wobbly lifts, something I can't quite figure out. And some, of course, feel perfect - but when I try to duplicate it I fail miserably on the next set.

Do you have any tips for me?

Much appreciated :flowerforyou:

Replies

  • MissPeppers
    MissPeppers Posts: 302 Member
    Just bumpin' :smile:
  • MissPeppers
    MissPeppers Posts: 302 Member
    Bump :smile:
    Maybe I posted at the wrong time of day!
  • jayche
    jayche Posts: 1,128 Member
    just pull yourself up, don't worry about the other stuff.
  • cindyhoney2
    cindyhoney2 Posts: 603 Member
    bump
  • jo_marnes
    jo_marnes Posts: 1,601 Member
    just pull yourself up, don't worry about the other stuff.

    I'm going with this!
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    just pull yourself up, don't worry about the other stuff.

    Agreed! Your body will do what it has to do to make it as easy as possible. Then eventually, you can make your body do what it wants to make it as difficult as possible. :happy:
  • MissPeppers
    MissPeppers Posts: 302 Member
    Well, that's what I already do. But I want to do it with better form, not "helping" with my legs swirling - that'll only lead to neck problems for me. Yes, I've been there.

    I read somewhere about the difference between weighted pull-ups with weight hanging from belt vs. weight attached to the feet - there's quite a bit of difference how you position your legs and such.

    Not that I've got a plan to become an expert or PT or anything, just want some tips :smile:
  • darrensurrey
    darrensurrey Posts: 3,942 Member
    Well, that's what I already do. But I want to do it with better form, not "helping" with my legs swirling - that'll only lead to neck problems for me. Yes, I've been there.

    I read somewhere about the difference between weighted pull-ups with weight hanging from belt vs. weight attached to the feet - there's quite a bit of difference how you position your legs and such.

    Not that I've got a plan to become an expert or PT or anything, just want some tips :smile:

    The neck issue could be more due to you tensing too much when doing the exercise than bad form.

    If you want to do something with your legs, have them straight and firm along with your body. Next step is to have the legs in front of you horizontal.

    WRT weights, if they're attached to your feet and your legs are below your groin ie where a weight would hang off a belt then there wouldn't be much difference; if you have your knees bent so the weight is in front and below you then it would force your hips backwards meaning you'd have to push to keep your head back so you can clear the bar.
  • songbyrdsweet
    songbyrdsweet Posts: 5,691 Member
    I tend to keep my abs really tight and crunch my legs up or keep them at a 90 degree angle. This creates less momentum and also less pull than if I leave my legs hanging. You definitely want to keep your abs tight to support your back and prevent swinging. Chin-ups are more of a bicep exercise than a lat/back exercise (as opposed to pull-ups) so concentrate on lowering yourself slowly and pulling your shoulders back at the top of the movement. Don't put your chin over the bar; keep your neck in the same position the whole time. That could have been why you injured your neck previously. I can do 7 chinups these days.
  • MissPeppers
    MissPeppers Posts: 302 Member

    The neck issue could be more due to you tensing too much when doing the exercise than bad form.

    If you want to do something with your legs, have them straight and firm along with your body. Next step is to have the legs in front of you horizontal.

    WRT weights, if they're attached to your feet and your legs are below your groin ie where a weight would hang off a belt then there wouldn't be much difference; if you have your knees bent so the weight is in front and below you then it would force your hips backwards meaning you'd have to push to keep your head back so you can clear the bar.

    I try keeping my neck straight the whole time; somehow I feel like it's heavier if I keep my legs straight down? Is it just a feeling I have or could it be that it's easier with them bent? Hm.
  • nguk123
    nguk123 Posts: 223
    To increase your ability to generate force and power, you need to build thorasic pressure, be sure to inhale as you drop down (or before you jump onto the bar), maintain pressure by a controlled exhalation as you exert yourself in the pulling up phase.

    Also squeeze the bar like a pregnant lady might crush her partners hand in the delivery room. The act of applying pressure in your grip, will encourage a nervous system response where overall body tension will be increased.

    Employ both methods. Controlled exhalation (don't hold your breath, but dont let it leak out like you are a leaky balloon either), and focused hand grip on bar, should carry forward to a stronger pull.
  • waldo56
    waldo56 Posts: 1,861 Member
    A lot of neck issues with pulls/chins don't come from leg swinging, it comes from straining your neck to get your chin over the bar.

    As you get stronger this problem is easily solved by instead pulling chest to bar, where the bar has to tap your torso for the rep to count. That pretty much eliminates craning the neck instantly.

    Best form cue I know of for pulls/chins is to lean back a little and pull your elbows behind you instead of pulling with your arms. Pulling your elbows behind you is the form cue to engage your lats.
  • jimmie65
    jimmie65 Posts: 655 Member
    Body tension and leg position are a little less important in a chin-up rather than a pull-up. Just make sure your entire core is tightened up. The suggestion about having your legs at 90 degrees is a good one to prevent using momentum.

    I don't agree about using a crush grip - I find a looser grip helps me. You could also try a hook grip, with the thumb under the fingers.

    Definitely exhale as you pull up. Watch your breathing to make sure you're not holding your breath.

    Also,, don't be afraid to have a "cheat" rep at the end of your workout. If you're doing the first sets with perfect form, it may be helpful to eke out that last rep with a little momentum and push your muscles a little further.

    You didn't mention how many sets you do. Try doing 4 sets below max (if you can do 2, then do 4 sets of 1) and only go go for max on the fifth set.
  • MissPeppers
    MissPeppers Posts: 302 Member
    Jimmie:
    I don't use a tight grip, I try to keep it just firm enough. I try to tighten my core, I'll go for legs at 90 degrees and see!
    Exhale as I go up? I'm not sure what I do, I'll try being more aware about that!
    Cheat reps - check, I do that. Just to push a little more. That's also a good tip. But that's also where I start jiggling...
    I do 3 sets - now I can do just 1-2 on the first set, 1 possible 1,5 cheating on the second and maybe one on the last set. But I do a total of 5 reps - I have a suspention trainer attached to my door gym and the last reps I do with my toes on the floor. Maybe I should try going to my max only on the last set as you mention, though I don't think I can do a full rep on the last set..

    Waldo:
    I do try to not crane my neck, I look straight forward and pull somewhat "backwards" with my elbows. But there's a lot to remember while I do this, I'll try to simplify as much as I can.

    Nguk:
    You say squeeze more. I can try that too. You give a good explanation on the breathing and grip, I definitely need to work more on this!

    Songbyrdsweet:
    Shoulders back at the top! Yes, I can see that correlating with the elbows back.

    A lot of good tips, Thank you all!
  • chrishgt4
    chrishgt4 Posts: 1,222 Member
    It's definitely easier if you aren't hanging and swinging all over the place.

    I tend to cross my legs at the ankles and allow the natural slight leg bend that comes with that, then hold them steady - this takes your whole core to some degree to hold steady.

    I would say - before you start, get under the bar right so that your bodyweight hangs straight down, then, as waldo says, pull your elbows in and aim to get the bar towards your chest.

    Imagine trying to pull some roller shutters down...
  • nguk123
    nguk123 Posts: 223
    Exhale as I go up? I'm not sure what I do, I'll try being more aware about that!

    This will probably be the biggest immediate benefit if you dont currently pay attention to it. Its all about having a pressurised core.

    As for your grip, I personally use and would encourage a 'false grip'
    see:http://www.livestrong.com/article/423749-false-grip-training-in-gymnastics/

    I would think that a reason some might want relaxed grip , is to conserve energy, i.e. for endurance, and to ward away fatigue. but I expect that if we are talking about single digit rep sets, where generating appropriate force is more of a concern that pull after pull, gaining extra strength from allowing tension to radiate from the grip would be the way to go.

    Good luck, enjoy your training !
  • BrettPGH
    BrettPGH Posts: 4,716 Member
    It's definitely easier if you aren't hanging and swinging all over the place.

    I tend to cross my legs at the ankles and allow the natural slight leg bend that comes with that, then hold them steady - this takes your whole core to some degree to hold steady.

    I would say - before you start, get under the bar right so that your bodyweight hangs straight down, then, as waldo says, pull your elbows in and aim to get the bar towards your chest.

    Imagine trying to pull some roller shutters down...

    This right here. At least that's how I do them.
  • NRBreit
    NRBreit Posts: 319 Member
    Best form cue I know of for pulls/chins is to lean back a little and pull your elbows behind you instead of pulling with your arms. Pulling your elbows behind you is the form cue to engage your lats.

    I agree, this helps you pull with your back instead of your arms. It also helps keep your legs straight and abs tight during the pull. I also recommend wrist straps once you get to higher reps and multiple sets where your grip begins to be the limiting factor.
  • MissPeppers
    MissPeppers Posts: 302 Member
    Okay, I admit it - I felt kinda like Baby in Dirty Dancing when she started learning to dance; "Head straight, arms up, breathe right, focus, chin up..." all at the same time. I did two chin-ups at my first set, then almost one twice on my second set and a measly half one at the third set. still, a lot better than none which is where I was at a few weeks ago!

    I tested how I breathe and found it hard to breathe at all on the way up actually, but when I did some inverted rows I did it right so I guess I will get there eventually.

    tried with my legs at a 90 degree angle and that felt better, though getting them into that position took a little effort because I had to hold on and lift too. I am very aware that I am completely green on this so I will try again tomorrow.

    Pulling with my back, I actually think I already do that, because I feel the muscle working especially on the top. Sure, my biceps get it too.

    I must admit it, I think it is great fun trying out new methods and incorporating that into my workouts. It makes it easier to stay on target because I am easily bored and need progress and variation to keep it going,

    thanks again guys :flowerforyou:

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