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@@TheGaladroit's more about engaging your leg muscles at all, crossed and behind you, or toes together feet in front of you. Ultimately you're trying to reduce your body from shifting your weight, you don't want your legs swinging around. It's easier to lift a stiff hard object that isn't swinging shifting around. Is it easier to lift 100 lbs on a stiff bar, vs a 100 lb bag of sand shifting and moving around. So whatever is more comfortable for you, but do something with them, don't just let them deadhang and swing around.
@@gesus.christ99 i agree; i was always "locking"my legs straight downwards 😊and that forces me more to control to this fixed posture, feeling it in my legs, hips ofcorse entire core and back. Only is, that all pull-ups then are more challenging and difficult to perform - than you really feel how much more mouscle groups are working (burning😊) at same time during "only this" exercise and is also more demanding for hands, testing your strength...
If you want to build core strength while doing pull-ups, instead of crossing your legs, straighten them out in front of you at about 30 degrees from straight down
That helps with the pull up tho i feel like it takes some of the tension off your back. I found that 10 minutes of intense core work before any gym day (movements that prevent spine motion rather than using it like farmer walks) really helps the workout. I was supersetting farmer walks and wall sits and my squats felt perfect and before pull ups and upper i do hanging raises, planks, and supermans stuff like that and im never loose in my workouts anymore cuz I actually properly fired up my core before i engage it in another workout
And you won’t look silly with bowed legs. The core strength is more noticeable if you add weight. Otherwise, straight legs/rigid frame keeps you stable in motion.
@@keithfields1756 just looked into that, will add that to my core workouts. Is there anything else you do before/after bed? stretching and opening my hips helped me a lot but i havent applied any workouts to my bedtime routines. Will definitely do those hollow holds tho
Depends if u wanna target core as well like the other guy said. For example ppl in calisthenics would most likely opt for the version your talking about
Yeah, the reason he gave for doing it is correct. There's just a better cue, and that's to squeeze your legs together, pointing your toes away. Whether your feet are in front or behind your body depends on what pull up variation you are doing.
What you are talking about is hollow body pull up.Arched back pull up is great for strength and muscle gain.Hollow body is great for muscle ups and other movements.But if you want your core active like a hollow body pull up and your back tight like an arched pull up.That's a whole another level and too hard
My pull-ups always feel and look great when I watch them back on video, but my fingers and hands hurt like crazy and get in the way of me doing more pull-ups. Trying to work on it
Wrap your fingers around the bar, glide from the tips of your fingers down to your bottom knuckle. It'll help with pinching your hands if that's the issue
I like how my middle school did pull ups, they would make you group up and you would do as many as possible on your own, and if you couldn’t get the 20-25 reps per set, your group would hold your legs and help you stay up to keep going. Really built our teamwork skills
Also, pretend your forearms dont exist pretend your pulling yourself up with your elbows. When the bar gets its closest to the sternum, try to stay there for a bit too with a slight pause then come back down. This will make you stronger and promote better activation so you can really control and own this exercise
I'll say what I said on the other pull up video you did: Crossing the legs creates form and thus muscle imbalance. A far better solution is to simply tension your abs and glutes while keeping your legs straight. If the bar is too low, simply curl your legs back until comfortable range is allowed.
I was doing this today at the gym, and also feeling the flow of my muscles contracting helped me mentally get more consistent pull ups. Like not letting one muscle over work or anything.
The only problem with squeezing the bar is it targets more of the forearm which causes you to Target the bicep which is good when doing chin-ups but when you do a pull-up you don't want that as much and another good key element to truly Target the lats is to visualize a string on each of your elbows and then imagine somebody pulling them down as you pull up but I digress thanks for the advice I love finding new elements to add to my routine have a blessed day and a Merry Christmas.
Yeah so many people say if you grip too hard, it takes the load off your back and instead you end up hitting your arms more... I really don't understand. Your lats are pulling your arms to lift the same bodyweight. The only downside of gripping hard that I can think of is your forearms will be exhausted much faster.
To hang without your shoulder activated and then doing a pull op or even just activating your back and shoulders is something you need to learn. It is what makes a true 1 arm pull up hard.
I'd argue against the crossing legs part. The ideal should be for your legs to be straight, toes pointed with a hollow body position where your core is braced. This would be perfect execution.
Lol, no. I'm a streetlifting athlete and I can guarantee you that to do a pull up we do NOT want to cross the legs and we want to stay as vertical as possible to have a shorter possible lever when pulling big weights: the further away you pull from the bar, the harder it will be to have your chin above and forward the bar (comp rules)
Be really careful especially with the last one. I didn't and if it's very humid or I don't stretch more than properly my shoulder hurt so bad I have to stop after a few reps
Don’t squeeze the bar. It disperses energy where you don’t want it to be and later in your workout can lead to fatigue in your forearms before your back muscles give out.
I would argue the hollow pull up is the better option since it helps u progress to other variations of pullups. The crossing legs behind is still okay tho as long as u do chest to bar
Im really needing these things, i can do well over 60 proper form push ups in a row and have a lot of muscle but have never really had a back, i am trying to learn but have struggled...cant even do more than 2-3 proper form😢
I’d go down arguing legs extended in front of the body 30 degrees or so is far better to eliminate any energy leakage and get into a rhythm for the set. This will also force the abs to tighten up which will further reduce energy leakage.
Do not lock your legs. If something ever were to happen while you're hanging up there then trust me you do NOT want your legs to be crossed when that happens. Your legs should be straight (which also gives you more resistance) so that you can safely land on your feet.
I agree at the time when I first started pull ups I didn't have very much knowledge how you should accurately pull up and of course I'm still learning as I go but I did one day get a tip to stop crossing my legs the day I stopped crossing my legs for some reason my pull ups have gotten better but yeah I don't really agree to much with the guy talking about crossing legs
You should pull up in hollow position with straight legs and closed feet, not with crossed legs. Crossed legs makes it harder to tighten your core. Very often the pull-up bar is simply not high enough to do the exercise in hollow position. That's why people cross their legs.
Never done any of those mistakes.... As I can't even do a single pull up! I really need tips on how do I do it, I have been going regularly to gym and on back days I do assisted pull ups, lat pull downs, cable pull, bent over rows, dead lifts and everything, But I really wanna be able to do pull ups 🥲
Personally for the legs part, I suggest keeping your legs completely stretch and keep them together, this is also used in the technique with the muscle up, stay straight and do the pull up, for me when I do cross my legs and bend them it'll keep my hamstrings a bit under tension which isn't what I want, I would say keep your legs straight but it's all personal preference
Dont do the cross unless you're that desperate to keep your legs off the ground, just let it hang loose. If you want to engage your core, or refrain from doing it, its up to you, both have different focuses and benefits. Pulling vertically actually has its benefits because it really hits those lats. Go watch fitness faqs for better info on pullup techniques.
I keep hearing that really squeezing the bar “radiates strength” throughout the body. Implemented it in my own routine and realized it really did. Started using it for all my lifts, any time you have to squeeze a barbell, dumbbell or bar, focusing on the grip makes all the difference. Would like to know the science on why
Keep legs in front to activate lower abs while doing pullups, or stay completely straight that will have more control over the pullup and activate more lats, and less upper back. This particular pullup and towards the bar is better tech for muscle ups.
