Pullup form comparison and check

Started by Jonathon, March 8, 2014 · 8 Replies · 2,085 Views

Jonathon

I've tried two forms of pullup in terms of leg positioning which are tucked and straight and would like some feedback on both forms. I prefer the straight leg form for several reasons: 1) Less swinging which can cause you to kip, 2) Less arching of the back, particularly the lower back, 3) Less of a tendency to go into a full dead hang but rather maintain tension at the bottom of the eccentric phase and 4) sets you up for L-sit pull ups by encouraging you to maintain tension in your core.
 
Would appreciate any feedback on the two methods which I've demonstrated in the videos below. Interestingly, my rep counts barely suffer between the two forms and between allowing the hands to pronate as they do in both videos or maintaining the palms facing forward grip.
 
Tucked Leg Form
http://youtu.be/hen1ROmvrUM
 
Straight Leg Form
http://youtu.be/bI25MDt1Rgs

Kopavski

i dont know if it's true but arent you supposed to go all the way down, like really hang, so biceps are relaxed but shoulders activated just much so you have an active posture. (you are not pulling your arm out) and then do a pullup? (full ROM i guess)

correct me if im wrong

Bipocni
Jonathon said:

.....Less of a tendency to go into a full dead hang but rather maintain tension at the bottom of the eccentric phase.....

This will come back to bite you if you attempt advanced GST moves.  You need to build up the strength in your tendons.

TANSTAAFL
Bipocni said:

This will come back to bite you if you attempt advanced GST moves.  You need to build up the strength in your tendons.

This ^. The leg position is usually based on what you're working on. Eventually you'll work on L-sit pulls so your legs will be at 90 degrees. As far as bent or straight, whatever is more comfortable for you and doesn't cause any kipping/arching.

 

Leg position is still about 300 places down on the priority list next to full ROM. You definitely want to be in a full dead hang at the bottom, shrugged shoulders by the ears. When you start the pull, it starts from the shoulders, depression(down), and retraction usually(pinching shoulder blades).

 

Here's an ol skool vid of Slizzardman(Naterman) on pulls.

LateStarter@46

A/a about the dead hang requirement. Your tucked version seems to involve more arching of the spine, almost like it's trying to kip. Why not try a full tuck (knees to chest) and see what happens?

Bipocni

A point that Slizzardman's video reminded me of:  there's somewhat of a difference between 'hollow' pullups and 'retracted' pullups.  Watch him pullup again and notice that he doesn't quite touch his chest to the bar at the top of the movement.

 

There was a good thread on pullup form a while back, use the search function and you should find it.  It covers this all quite nicely.

Yaad Mohammad

Like the others said, dead hang is important. Here is a video of Joshua Naterman explaining how to perform good pull-ups:

 

Jonathon

Thanks for the feedback, I wasn't expecting so much :) I've adjusted my form and will post a video of it at some point just to make sure there is nothing else that I'm missing.

 

Thanks again to all of you for your feedback, it's much appreciated.

Duff

Hmm, if one would train hollow pullups, would he be able to do more arched pullups if he tried?