Pull Ups

[mike314]

I started doing pull ups in my workout routine now that I can pull my own bodyweight but i noticed that on pulling up, my lower body swings, thus making it harder for me to pull up. I tried arching my backing and keeping my legs crossed with my knees facing the floor, but on the way up my legs kinda swing forward.

Is there a better way?

thanks

[RJ2208]

It just takes practice, keep doing pull ups and focus on keeping good form. Try keeping your legs crossed and tucked behing you, or, get a spotter to hold your feet to prevent you from swinging around until you get comfortable with the movement where you can do it on your own.

[standAPART]

It is a sign of poor core strength and control. Start with inverted bodyweight rows or reclined pulls (of the ground), then progress to normal chins.

Originally Posted by standAPART

It is a sign of poor core strength and control.

I was going to suggest keeping your stomach and low back tight throughout the movement.

[mike314]

ok, now while doing pull ups should I use my bicepts to pull my body up and control the descent or try pushing more with my upper back and not rely so much on my bicepts?? I once read somewhere that you shouldnt use your bicepts so much

is that true?

standAPART i think your conclusion is right cause I notice on chin ups (which basically uses bicept strenght) I dont have this problem because I've been doing curls for so long that my bicepts can handle my body weight.

[F_Mac]

Depends on what you are trying to isolate, however, pull-ups are normally a back exercise, so that is what I would try to preferentially target. That being said, both your lats and bi's will get worked to some degree.

PS - for the sake of my sanity, and the sanity of others...........it is spelled BICEP, not BICEPT

[je2037]

This is pretty easy, maybe you need to develop core muscles, but i think it might just a matter of good form.

Keep your back arched - cross your legs and keep them folded back. Dont let your legs swing at all. Your body must be still, just pay attention to your center of gravity.

You have to focus on only using your back/bi's during the pull up, dont try to jerk yourself up with leg movement or trusting your stomach.

Try doing a pull up real slow and keep good form, and then gradually speed it up, but focus on not swinging. Youll see - its just a certain balance you need to keep.

Hi Mike,

I do alot of pullups. You will find as you have more pullups under your belt that your form will improve. So until that happens, just do them. When I do a higher volume & demanding pullup workout, I find that my abs get a good workout and as your abs/core muscles get stronger, your pullup performance will improve.

[Todd]

Originally Posted by mike314

ok, now while doing pull ups should I use my bicepts to pull my body up and control the descent or try pushing more with my upper back and not rely so much on my bicepts?? I once read somewhere that you shouldnt use your bicepts so much

is that true?

For pull-ups, or any other back movement, your lats should be doing the majority of the work. You're working back, not biceps when doing pull-ups. Your arms should act like hooks...they are only connectors from the bar to your back...and so your back should initiate and do most of the pulling..not the biceps. If you concentrate right, use correct form and do not try to go too heavy with the weight, your back can (and will) do most of the work.

[Stang281]

Im having problems doing pull ups without having some weight assistance......I know its because Im probably not using the muscles I need to be using to do a pull up and Im probably using mostly arms to try and pull me up.

Is there a easy way to do pull ups?? I mean Im not in bad shape and should be atleast able to do one pull up, I think :confused:

[tim_mcf]

Just do them. If you can only do them with assistance, that's fine, just work on lowering the amount of assistance you need by a couple pounds from week to week. Another good way to go is by jumping to get over the bar and then working slow negatives.

[Todd]

Also, see if your gym has a Gravitron Machine, which allows you to adjust the assistance level for doing pull-ups.

[mesomorph]

Work on other back muscles that will assist you on chinups. Lat pulldowns, bent over rows, seated rows etc. Work on core strength. Do chins more frequently in weekly w/o. Work back in general hard and heavy, then from time to time measure your progress on chins. The mechanics of the lift changes when you tend to use the biceps as the instigators of the lift. Hence you tend to get a more pronounced "swing" effect. As Todd has suggested, the lift has to be "felt" and initiated from the lats not the arms. Positive and negative phases should be smooth. Try to do chins as technically correct as possible. It is a fantastic mass builder!!