Best Pullup Leg Position (GET MORE REPS!)
Тәжірибелік нұсқаулар және стиль
Make every rep count here - athleanx.com/x/better-gains
Subscribe to this channel here - bit.ly/2b0coMW
The pullup is one of the most classic upper body exercises that you can do to build a bigger back and wider lats. That said, is there a difference between the pullup depending on how you position your legs during the movement? In this video, I’m going to show you how to perform the pullup best and what to do with your legs to allow you to get more reps starting in the very next set you perform.
The pullup can be done with your legs straight, knees bent behind your body, knees bent in front of your body and with your legs straight but slightly in front of your body (in what is called a hollow body position). There are advantages to each of these positions, but there are also disadvantages. I want to try and make you aware of each so you can make your best decision when it comes to knowing where to place your legs during the pullup.
First and most common is to cross your feet, bend your knees and place your legs behind your body. This is often done because of the need to shorten your body when doing pullups in a doorway at home. There just isn’t that much room and height in the doorway to allow you to keep your legs straight when performing the pullup. That said, this introduces two problems to the mix. The first is that you are creating the opportunity for swinging back and forth because of the position of the legs. The second is that you are avoiding the opportunity for a prestretch on the lats because of the anterior tilt of the pelvis that occurs with this posture.
If you want to get a great prestretch on the lats then you would rotate your pelvis posteriorly and get your knees up in front of your body. Here you can literally feel the difference in the stretch on the lat muscles just by hanging from the bar in this position and alternating between the two knee positions. That said, this is infinitely more difficult to do if you don’t have the best ab strength (which is common if you already struggle doing pullups).
That brings us to our third and best option for pullups. That is to perform them with your legs not just straight but a little bit out in front of your body. Here you can do the most important thing when it comes to the pullup…you can plug the energy leaks. You see, when you are getting ready to do this exercise you are generating force through your hands into the bar. This energy travels down your body and revolves around the core.
If your body is loose in this position, you will lose most of the force production you are going to need to power your body back up to the bar. This isn’t good. It is literally costing you the opportunity to do many more pullups than you can right now. The fix is to contract your quads as hard as you can by straightening out your knees. Follow this with a contraction of the calves, by pointing your toes downward as hard and far as possible. Finally, contract your abs and squeeze your glutes as hard as you can. This will create a rigid body that will feel like a feather when you go to pull it up to the bar.
This is the best position for your legs during pullups for these reasons. It doesn’t make the other positions wrong at all, just not as good as this for getting you to start getting more reps of the exercise and more benefit from it in the long run. If you are looking for a program that tells you what to do on every exercise to get the most out of it, be sure to head to athleanx.com and get the ATHLEAN-X Training System.
For more videos on how to do more pullups and how to get stronger at pullups, be sure to subscribe to our channel here on youtube at / jdcav24
Пікірлер: 1 600
raymond missed leg day..... and back day... and chest day, bicep day, tricep day, life day... etc
@femurvent
7 жыл бұрын
UgenixK never skip life day
@austinadkins9113
7 жыл бұрын
Raymond is on Team No Calves
@TeeOhh12
7 жыл бұрын
UgenixK lol life day
@SantomPh
7 жыл бұрын
UgenixK he doesn't miss The Day Of The Dead 🎩
@MarkanVaran7
7 жыл бұрын
he skipped food day LMAO
Rip Raymond
@raymondguzman5083
7 жыл бұрын
TheAlmighty Blob why thank you hehhe
@makesnonesense677
7 жыл бұрын
TheAlmighty Blob These comments are lit😂😂😂🔥
@Byvol008
7 жыл бұрын
Altough he was already dead. YOHOHO~
@gabriellita7236
7 жыл бұрын
Pirate King lol you are saying the same things as your friend brook
@thespanish21god86
7 жыл бұрын
LOL!!!!
Raymond is proof that your body fat percentage shouldn't be too low. RIP poor fella!
Raymond has 0% body fat
@ssgss4024
5 жыл бұрын
Radu Mircea 0,1% muscle
@joshpalao6466
5 жыл бұрын
100% body bone
@bariscankaya6754
5 жыл бұрын
He also has 0% body.
@realAamirShahzad
5 жыл бұрын
His body fat is in negatives
@brood.7798
5 жыл бұрын
@@realAamirShahzad 😂🤣
Poor Raymond, lost his lats and then fell down.
@raymondguzman5083
7 жыл бұрын
jmcsquared18 no im good bro
@harrislam
7 жыл бұрын
one more reason to get serious on lats training
@mohammedahmed1109
7 жыл бұрын
Raymond Guzman Wishing you a speedy recovery
@jayrothery
7 жыл бұрын
Tfw Raymond still has bigger lats than me
@bobbyfischer604
7 жыл бұрын
Guess it's gonna happen with all of us one day.
Raymond had enough!! Jeff starving him of protein looool
@arshtani9676
4 жыл бұрын
Lol
@mahri9022
2 жыл бұрын
Lmaoo
@brentdavius6829
2 жыл бұрын
So funny the way he dropped Raymond
RAYMOND 0:00-1:10 R.I.P. RAYMOND
@sargent_0
5 жыл бұрын
Let's try to keep this comment at 69 likes.
@jack8698
4 жыл бұрын
@@sargent_0 MISSION FAILED WE'LL GET 'EM NEXT TIME
@TheAlienFleet
3 жыл бұрын
Don’t worry boys we can still get it to 420 hopes not lost yet
@mikeygaming20
3 жыл бұрын
@@TheAlienFleet I forgot all about this comment
@samwrld2757
3 жыл бұрын
@@TheAlienFleet DONT GIVE UP SOLIDER WE"RE ALMOST THERE
06.05.2017 R.I.P. Raymond. He was loved and respected in the community...
@doradoluckydragon9029
7 жыл бұрын
Stu sucks at gaming how this guy died?
@zacharydutton4470
5 жыл бұрын
Dorado Lucky Dragon 🐉
@BeMoreFunny
4 жыл бұрын
No bones about it
@me_hanics
4 жыл бұрын
@@doradoluckydragon9029 not him, the bone structure which he calls Raymond
Moment of silence for Raymond.
@Josh-rf4bm
7 жыл бұрын
Rob Anderson .....
@MarkanVaran7
7 жыл бұрын
Rob Anderson play the taps...
@jacksonholmes9955
7 жыл бұрын
he will be remembered
RIP Raymond. He will be remembered.
@ibrahimismail8670
7 жыл бұрын
hes already dead
@Gilbertify1
7 жыл бұрын
Rest in afterlife.
99% of he comments: RIP Raymond 1% of comments: actual pull-up technique
@armageddon.4488
4 жыл бұрын
Perfectly balanced #RIPraymond
@rohanrali182
4 жыл бұрын
ArmaGeddON.! As all things should be
@zyilund
4 жыл бұрын
What pull-up?
Rip raymond😭😭😭😭❤️❤️❤️
You know It's serious when Jeff uses the skeleton
@marfamsilva4174
7 жыл бұрын
DeterminedGamer His name's Raymond. And he's gone now. 😥😖😢😢
@milky_dromeda
7 жыл бұрын
DeterminedGamer "If nothing is impossible then it is possible for something to be impossible" :^}
@gentigashi4114
7 жыл бұрын
sofiane aityahia ejjjjjj that's lit fam
@victorvaldez6543
7 жыл бұрын
the skeleton and the marker 👍
@milky_dromeda
7 жыл бұрын
DeterminedGamer It's actually a quote you wrote on an older video :^)
"Oh my God. Raymond is gone." 😂😂😂😂😁
@LoyaL6x10
7 жыл бұрын
marfam silva 😂🤣📣
@vjleon11
7 жыл бұрын
marfam silva LOL 😂😂😂😂😂
@husam2046
7 жыл бұрын
RIP Remond .. thanks for everything and all of us will miss u
@overgrowncaterpillar
7 жыл бұрын
I found that extremely funny as well
@logiii6854
7 жыл бұрын
It's the way he says it that makes it so funny XD
well...Raymond surely dislike this video
@teggoon8103
7 жыл бұрын
LMBO G kev
@debojitrabha2502
6 жыл бұрын
Raymon 200+ bones 200+ dislikes Legit
@stanfield3239
5 жыл бұрын
Raymond must have disliked the video from his desktop. He surely must not have disliked it from his phone because he can't use a touchscreen
Me: cant do pull ups *trys proper form* Me: can do pull ups
Raymond is shredded!! how can I get his physique??
@Lucas-tg3hv
7 жыл бұрын
Ask Eugenia Cooney
@69ER509
7 жыл бұрын
The Franimal With Eugenia Cooney's diet plan. 😂
@Austin-rx3hz
7 жыл бұрын
The Franimal I'm subscribed to you. I didn't expect to see you here.
@TheFranimal
7 жыл бұрын
Jeff is da man!!
@69ER509
7 жыл бұрын
Fire Wow dude... I just realized you had already answered this question...
you can say that Raymond is shredded to the bones... he he... send help
I lost it @ 1:08 "Oh mah gahh Raymond's gone" HAHAHAHA
*Jeff you're the Best* *Let's 'break' out Raymond* *hahah*
1:08 " to the pelvis-Oh my God Raymond is Gone." I DIED XD
@matthewrichards7621
7 жыл бұрын
Psygo so did Raymond
@Yoakemaee
7 жыл бұрын
R I P Raymond , now he's only gonna be used for his body...oh
@maseehazimi527
7 жыл бұрын
Psygo me too 😂😂😂😂😂
@industrialfansettolow8313
7 жыл бұрын
Psygo It's funny how serious he stayed... And he sounded like that one friend who pretends to care but really doesn't 😂😂
@Slayer-zv9ho
7 жыл бұрын
It's 2am & im crying from that part
Raymond doesn't get paid enough for this!
I just want to say what an inspiration you're to me and that you have helped me beat my body image and my belief of being a "hard-gainer" you truly are a hero. You are not just an athlete or a body builder like everyone else who posts workout videos on KZread but you are family you actually care about the well being of your viewers and I appreciate that. Thank you for all your hard work and tough but meaningful words. Thank you for giving me the drive to change myself.
@gokublack5620
4 жыл бұрын
No one cared to read that
@aviator-kn8zq
4 жыл бұрын
@@gokublack5620 f you
@yordiquezada9706
4 жыл бұрын
ColeyBoley yes, he doesn’t want you to internally rotate your shoulders and that’s caring
@Ivan-ek2cu
4 жыл бұрын
@@gokublack5620 go fuck yourself mate
@megaknight6958
2 жыл бұрын
@@gokublack5620 its like 50 words if you cant read that then you probably cant even read 2 pages of a book
The pullup is my favorite exercise. its so satisfiying to pull yourself up from the ground.
@tonjo575
2 жыл бұрын
Ye
@tonjo575
2 жыл бұрын
I can't do perfect form tho ಥ‿ಥ
@Vicknasty89
2 жыл бұрын
@@tonjo575 how about now bro? consistency and practice. try also doing barbell over head presses. those help out build that pull up muscle.
@tonjo575
2 жыл бұрын
@@Vicknasty89 dam I had forgotten this comment existed. Ye I do perfect form now & I've learnt how to muscle up too. Practicing front lever now 💪🏽 How about u bro?
@cryptofierce7431
Жыл бұрын
Yeah that flying feeling is insane - closest thing to superman!
**trying to sleep at **2:20** am** **Get a notification that Jeff uploaded a new video** O boy sleep can wait
@schwartzy65
7 жыл бұрын
sofiane aityahia jeff would want you to sleep...
@lomna17
7 жыл бұрын
oh boy it's 3 am!
@milky_dromeda
7 жыл бұрын
schwartzy65 true
@JustScrapHD
7 жыл бұрын
next step: postponing sleep to watch a video where jeff explains why sleep is important for muscle grow :D
jeff, the type of guy to show kids in africa how to activate their core while mining
@gangplank1720
7 жыл бұрын
😂😂😂😂
@harbinger1737
7 жыл бұрын
LMAO
@pintuakhil
7 жыл бұрын
damn😂😂😂
@gagsjjmomom9014
7 жыл бұрын
Dead 😂😂😂
@andreashort310
7 жыл бұрын
Anonymous Andy And the skeleton used to be a hungry African kid...
"OMG Raymond's down" it sounded almost like a very unenthusiastic "omg they killed Kenny"
this is textbook how we're taught to do pullups in the USMC great vid! Thanks Jeff =)
"OMG Raymond is gone" 😂😂
Jeff the mvp of the fitness industry
@erickvalencia5214
7 жыл бұрын
TauqirFit ur skinny asf
@gabechevalier1567
7 жыл бұрын
Erick Valencia calm down there buddy
@brettbaker1229
6 жыл бұрын
TauqirFit *Correction* Raymond is the MVP of the fitness industry !
As I begin my fitness journey, I keep gaining more and more respect for your knowledge. Thanks for blessing us with these videos.
Thank you so much for uploading this. I changed from the ankles crossed behind the back position to the knees bent forward and up position, and immediately noticed I was able to do more reps.
I literally laughed out loud when Ramond went down.. RIP, buddy.
This is actually really encouraging. I've just started being able to do pull- ups for the first time in my life. I noticed I was naturally putting my knees and legs in front of me, and I didn't realize this was the 'Optimal' approach. It's always a nice feeling when I'm doing stuff correctly before I even watch your videos.
@rahdinchowdhury1476
7 ай бұрын
I found plugging the energy leaks (legs in front) to be slightly disadvantageous especially when going weighted or feeling fatigue, my body doesn’t pull straight up and down it goes away up then in 😂. But having legs behind me it’s just basic physics, it counter balances the weight (my legs/plate) in front of me so I feel more stable like it’s a lat pull down
@shugyosha7924
6 ай бұрын
Same. I would start with folding my legs behind me, but then when I got fatigued I'd bring my legs in front. I don't have the space to have my legs straight like Jeff showed, so I guess I should have my knees in front and use it as an excuse to also develop some ab strength. I can always do negatives at the end to ensure a good burn for the lats and arms.
Always dropping some gems, thanks
Thank you so much for this video. I’ve got a test in my weight training class next week. We had to double our pull-up count in 3 months. I was no where near as close till I saw this video. Now I’m basically where I want to be and can’t be happier. Easily doing what I need to do now.
Hi I'm Jeff Caviliere and this is a channel of me wearing a different pair of 2004 Nike trainers in each video.
@sale3367
5 жыл бұрын
If it says athelanx on them theyre new
his name is Jeff
@stevensimpson9024
7 жыл бұрын
But your screen name says Hassan. Is this a meeting of Liars Anonymous? If so, hi, I'm Tom Brady and I need a sponsor to do step work with.
@Josh-rf4bm
7 жыл бұрын
Steven Simpson nah cheater
@hassanbenhammou2156
7 жыл бұрын
you know the movie 22 jump street where channing says my name is Jeff well jeff cavaliere s name is Jeff thats why i said his name is Jeff in that mexicany voice
@tvhead7074
7 жыл бұрын
Hassan Benhammou his name was Robert Paulson...
@xshiiftyy3628
7 жыл бұрын
Hassan Benhammou in that mexicany voice. Buddy it wasn't in a mexicany voice you idoit
i really appreciate the depth and complexity of the advice you offer. You really get into the mechanics of the movement and I learn so much. I'm so grateful.
This is literally the best Pullup video that I have ever seen. This video helped me understand and perfect my pull ups. I notice a huge difference in my posture and overall strength right now.
You know Shit about to go down when the skeleton or the markers are out ! Haha
This is the first time that I've had the correct form prior to watching the video. I deserve a cookie
Did pull-ups with knees in front of my body for the first time yesterday and I couldn't get more reps but I woke up this morning with DOMS in my abs. As my abs get stronger I know I'll be able to do more. Thank you Jeff.
I had this problem the i tried keeping my legs straight and in front like you showed, it really helped with stability.. happy to see you aprove of this! Its the reason im here
Can't control my laugh 😂😂😂 Reymond is gone.. hahahhaha
@drip369
5 жыл бұрын
1:08
@Ayonokyoji
5 жыл бұрын
LoL 😂😂😂😂😂😂
@kirkury
5 жыл бұрын
Focus on diaphragm engagement when laughing. It will allow for more laughter control and will allow for plugging laughter-leaks.
@BazedSlavaryan
4 жыл бұрын
🦀🦀🦀
@abhishekanshuwali3808
4 жыл бұрын
Exactly 🤣🤣🤣
Thought "Raymond" was Bradley Martin
@kingdavey90
7 жыл бұрын
nah, Bradley is much smaller than Raymond.
@MAKdaddy76
7 жыл бұрын
Flex Tony Raymond has more hair than BM also
@fitmotiv8922
7 жыл бұрын
Don't Tell Dom about the Collab lol
@rene5861
7 жыл бұрын
Haha superset
Really, you are the best fitness KZread channel. I enjoy all your videos and i'm improving in my workout so much. Thanks
Very informative and I enjoy the way u get to the point quickly.. most videos from fitness trainers beat around the bush ...
I've just recently gotten strong enough to finally do chin-ups. Only 2 and it takes everything I have, but it feels like a huge leap for me. This is the first video I've found that _finally_ cleared up the leg position question for me; I've been changing all over the place, trying to figure it out. Thank you.
@Hustlery
6 ай бұрын
How many can you do now a year later?
I was doing pull ups wrong all the time, thanks for the video
@ZodiacEdition
7 жыл бұрын
Yeah no problem man
Thx Jeff. Thats a real good advice for doing pullups!
Even after years of training I learn something knew in every Athlean-X video. Thank you Jeff!!!
Hey Jeff, great video as always. Please do a video showing your meals. Thanks.
Beginner to advanced pull up progression video, please Jeff.
@samisatlacc7736
4 жыл бұрын
- do "Grease The Groove": ab.4-8 pullups a day, ideally about 1 per hour or so, - plug the energy leaks, like he shows on here - do pullups negatives - do dead arm hangs - do that exercise w/a pole between 2 chairs (like a horizontal pull w/only the heels on the floor)
Excellent advice. I used to do weight vest pull ups with my feet crossed at the back and it was putting huge strain on my lumbar, this advice nailed it. Much appreciated 👍
Thanks for all the great content on your channel!
Raymond was already dead, and then you killed him again.... Jeff Cavaliere, you are a savage!!!!!!
Fuck man, this man's body is legit natty goals
@thispersonsdad7247
7 жыл бұрын
Ravi G 5%natty
Awesome video Jeff, I tried this today and it worked great
Great video! Never really thought of full stretch in this way so I'll be trying it out for sure
Jeff's so proficient at getting to his point and rolling with the punches now, that Raymond can croak and he simply shrugs and punches on without missing a beat.
1 minute of silence for our buddy #Ripraymond
@brosephproseph1741
5 жыл бұрын
What are you talking about? Raymond is still alive
This is the best advice I've ever heard. Thank you, it really works.
I just my workout and followed your technique with my legs slightly in front of my body for my pull-ups. It added that bit extra and I'll definitely be doing it again, great tip and an easy to follow video. Nice!
Thank you for Pin Point this perspective with pull ups that is really not focus on! Big Shout out The Denver Bar Squad!
@workoutforever77
7 жыл бұрын
On point!
@workoutforever77
7 жыл бұрын
The Denver Bar Squad!
Never even thought about leg position on my pull ups mate this is golden. Cheers!
I love this channel SOOOOO much !
This video is awesome Jeff. Humor and knowledge always go together.
Wish i can do the last one im 6’3 and park and gym are way to short no vertical room😂
RIP Raymond
Jeff, solid info! Mechanics & form matter.
You are the best! I consider you as my coach, nutritionist and generally my advisor!
1:08 LITERALLY MY FAVORITE MOMENT IN Athlean X 😂😂😂
Well presented Jeff and very informative , I have always struggled with pull ups and as you have shown in many of your videos it is how you implement the exercise . being 55 doesn't help , your also fighting everything else going on haha ! keep up the great tutorials
I'm learning something new from you every video! Thank you for your great work.
Insane vid bro keep it up really helpful
can u do a bodyweight version of sore in 6 minutes?
@AL_FARID_23
7 жыл бұрын
+1
heyy jeff I have a question for you and I hope you can respond if you have the time. What study did you follow to learn about muscle contraction etc?
That was excellent information! Im going to try the extended leg position next time Im at the gym..thanks!
Hi! I found your video really interesting. It is great to know that getting other muscles involved you can get a lot more out of the exercise. Not just because you lats get a more productive workout, but also because (in this case) you get your core involved in the exercise too! I would also like to thank you for your video about the running thechnique (step on the front part of your feet and push back recruiting your glutes). I have struggeld with a knee condition that does not allow me to run for over 5 years and, so far, I am being able to run 10 minutes painless, which I was not able to achieve before. Keep up the great work. Thank you!!!
I love to keep my legs in an L sit position to get my core involved
@Thempest7
7 жыл бұрын
Don't try to be funny, infantile kid.
@BatziiGaming
7 жыл бұрын
Bam Baam That actually makes the move harder because it throws of your center of gravity, making it non optimal for pull-ups unless you're going for strength
@UrbanTrickerz
7 жыл бұрын
Calisthenics Unity ATX isn't strength the ultimate goal?
@BatziiGaming
7 жыл бұрын
Jacob Swindler The title says "get more reps!!!" So now I'm thrown off at what we're even trying to accomplish here.
@JustScrapHD
7 жыл бұрын
it is probably still better to do them like explained in the video. you get more reps but thats becase your lats gets more involved in the movement. And thats the muscle we want to train^^ so Win-Win
Hey Jeff, My name is Aaron and I am currently a DPT student. I was wondering if you could explain why pre-stretching a muscle (putting a muscle on stretch prior to the lift) leads to a better/stronger muscle contraction, and how this relates to the length-tension curve/relationship. Thank you and I really enjoy your videos/content!
Great stuff, just like all of your videos. Thanks for putting out such great content, its helped me hit a whole new level 💪
Man you are unbelievable every time i search something that i need to learn you upload the video that i was searching for ...keep up dude you are my personal trainer
going to try this.
@stamatisvragas7720
6 жыл бұрын
TheZeek killing the raymond?
Does anyone realise that when you put your leg position same way Jeff says you hit a lot more of your lats but the abs get a great workout I can feel my abs sore the next day
@Joseph-ic8xd
3 жыл бұрын
Yeah I think it flexes the abs when you have your legs up in that position
Jeff is literally a gold mine of stuff you would never ever ever ever have thought of. He deserves some kind of world recognition. Massive respect. I have learnt so much from him
Good stuff. This is how I've done them forever. Helps stretch my lower back and improve my core as well.
Jeff can you talk about cause of hernia and how to strengthen after a hernia surgery
Raymond's death was the most casually taken death in the history. Like "Oh no. Anyways,".
You are the man Jeff! Much appreciated!
Great videos! I started w 1, then 2, and got up to 8, and then absolutely hit a wall. I can’t wait to try these techniques so my back will be shredded this summer. Thank you
LMFAO Raymond just dipped out😂😂
Jeff keeping on with the video after Raymond’s death had me dying 😂
Thank you for this video! I'm an aerial arts student (currently lyra) and my next strength goal is to get my pull up from a hollow body hang. Your explanation of muscle engagement was extremely helpful!
awesome info thanks a lot Jeff plz keep up the good work
Time to get a new Raymond
RIP RAYMOND you will be missed brah
Thanks. I struggle with this exercise and will give these ideas a try.
Loving the content you’re putting out. Thanks!