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You don't like the door frame ones? About a bazillion times cheaper lol.
And happy birthday celltech!
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Can't do pull-ups on the door frame ones, only chins. Door frames aren't wide enough.
And happy birthday celltech
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I do my pull ups on door frame ones. But I don't do really wide grip on mine.
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Ideally, you should be able to hang at maximum ROM for your shoulders without your feet touching the ground, with your legs straight, so door frame bars should be avoided if possible (unless you are very short or have very tall door frames)
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what's the benefit of doing pullups with straight legs versus bent? i usually keep mine straight but i didn't know there was a difference.
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On July 21 2013 05:58 ieatkids5 wrote:
what's the benefit of doing pullups with straight legs versus bent? i usually keep mine straight but i didn't know there was a difference.
I'm wondering this as well.
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From Kelly Starrett:
"Cross Leg Fault
Just like the dip, a lot of people mistakenly set up for the pull-up by
hooking their feet behind their body and bending their legs. This prevents
your legs from flying apart, which happens when you’re not strong
enough to perform a strict pull-up, and allows you to pump your knees
up to your chest to generate upward momentum.
This also happens if you set up on a bar that is too low to the ground.
Regardless of why you do it, this fault makes it impossible to engage
your glutes and set your ribcage over your pelvis, putting you into an
overextended position. If you start from an overextended position, there
is no way that you can create torque and stability in your shoulders. So
in addition to moving with a disorganized spine, your shoulders move up
to your ears and your lats turn off. Put simply, you’re hanging from an
unstable shoulder joint."
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It all sounds like a big deal, but ive never seen a pullup bar anywhere thats high enough for me to hang from with straight legs, unless i jump up and do one off a baskeimtball rim - but thats not very good for the rim. Is that from the book or is there a blog post on pullups you can point me to?
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Hyrule18968 Posts
Get a higher pullup bar? Door frames aren't meant for them.
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In the grand scheme of things, whether or not one counterbalances themselves with crossed legs during pullups is relatively low on the scale of importance.
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On July 22 2013 03:32 tofucake wrote:
Get a higher pullup bar? Door frames aren't meant for them.
I'm 6'3 with long arms. Doorway mounted pullup bars my knees drag on the ground. The ones mounted on squat racks are better but still to low. Freestanding ones are typically the same as squat racks. Wall mounted brackets at a gym could work, but no one puts them high enough at gyms because most gym clients cant reach them that high, and at home ceilings arent tall enough. Ive never done a single pullup with straight legs, i have always had to bend my knees, but i would love to read up on the subject if anyone has links.
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I know it doesn't really help you to say, but there are definetly freestanding pull up bars and ones on power racks that are high enough for you, I'm 6' with long arms and the ones in my gym are at least 3" above where I can reach from the ground.
If your gym doesn't have a place you can do pull ups at full hang maybe it's better to do them with your knees up instead of crossed behind you, I don't have a pullup bar to test right now but it seems to me like that would reduce the amount that you could use momentum to help you.
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i'm guessing based on this, one should do dips with straight legs as well? and while i realize the benefit may be small, it can never hurt to further improve your technique.
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So here's a back pick from this morning; lighting is off, I've been cutting and I've literally got zero pump but it's still clearly a lot bigger than how I started.+ Show Spoiler +
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On July 22 2013 03:37 farvacola wrote:
In the grand scheme of things, whether or not one counterbalances themselves with crossed legs during pullups is relatively low on the scale of importance.
This was kind of my thought. I'm all for optimization but the setup linked originally was like $500+ compared to the $20 door frame option. If you're that concerned, do L-sit pull-ups like a man :D
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infinity21
Canada6683 Posts
On July 22 2013 10:04 mordek wrote:Show nested quote +On July 22 2013 03:37 farvacola wrote:
In the grand scheme of things, whether or not one counterbalances themselves with crossed legs during pullups is relatively low on the scale of importance. This was kind of my thought. I'm all for optimization but the setup linked originally was like $500+ compared to the $20 door frame option. If you're that concerned, do L-sit pull-ups like a man :D
I agree with you guys here. What's the difference if you keep your legs still and don't use the knee bend for momentum?
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there's a pro children's park nearby my house which has a really nice pullup bar just for adults  . Maybe see if you can find one of them nearby?
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On July 22 2013 05:49 ieatkids5 wrote:
i'm guessing based on this, one should do dips with straight legs as well? and while i realize the benefit may be small, it can never hurt to further improve your technique.
Yes
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Happy birthday eshlow! 
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A copy paste from Supple Leopard pertinent to the pull-up. I know it's not the infallible source for this sort of information, but I personally place a lot of faith in Kelly's work. I hope it's alright if I post this here!
+ Show Spoiler +"PULL-UP
If you view athletic movement through the lens of “how much” and
“how fast,” the odds of defaulting into a bad position just skyrocket. The
pull-up offers a sizzling example. In most cases, little or no attention is
paid to how the athlete sacrificed his spine, neck, and shoulder position
as if he were drowning at sea. The quality of a pull-up gets reduced to,
“Was the athlete able to get his chin over the bar? Yes or no?”
It’s not about whether or not a movement was completed, but rather
whether or not the movement was completed with good form.
Imagine if I told you that rounding your back when you deadlift heavy
is acceptable as long as you complete the lift. That wouldn’t make
sense, right? It contradicts the underlying theme of this book. Well, it’s
the same thing with the pull-up.
If you can’t perform the movement correctly without compensating
into a bad position, it’s damaging. You can get away with it for a while,
but eventually hanging with bent elbows and overextending your lumbar
spine is going to kick your ass.
At our gym, we teach our athlete’s the strict pull-up for the same
reason we teach the strict-press. It allows us to effectively teach and
ingrain good mechanics in a low-risk environment. We can then
progress to more dynamic moves like the kipping pull-up with less risk
of defaulting into a poor position. The idea is to develop physical
competency with the movement from a dead-start at end-range before
challenging them with a speed element.
Once we can get athletes to create and maintain a rigid spine and
stable shoulders, it becomes an issue of strength. If the athlete can’t
initiate the movement with good form, we’ll simply scale the movement
by hooking a band around his feet. In addition to building strength, the
band reduces the torque demands and allows him to move through a full
range-of-motion.
Hook Grip
Just as the positioning of your feet dictate your ability to generate
torque in your hips and maintain a neutral spine, your grip dictates your
ability to generate torque in your shoulders and keep your ribcage down
when performing a pull-up. For most people, positioning their hands at
roughly shoulder-width apart or adopting the same grip distance as their
pushup or strict-press is a good start.
The next step is to learn how to grip the bar. If you glance at the
photos, you’ll notice that Carl implements a unique grip. Instead of
adopting a traditional grip of hooking his thumb over the top of the bar, he
wraps his thumb over his index or middle finger. In addition, he also
positions his pinky fingers over the top of the bar, creating a slight bend
in the wrist. This grip is superior because it locks your hand to the bar
and allows you to create torque, which sets your shoulders in a stable
position.
This modified false grip offers a couple distinct advantages. For
starters, it winds his shoulders up into an externally rotated position. In
other words, he doesn’t have to think about breaking the bar because
he’s already torqued. When your wrists are positioned directly
underneath the bar, you have to work a lot harder to create torque in your
shoulders. Secondly, this hook grip dead hang position is also a great
diagnostic tool for assessing overhead range-of-motion: If you can keep
your torso integrated while hanging with the pull-up hook grip, it’s an
indication that you have full range-of-motion overhead.
1. Establish a pull-up hook grip. Next, brace your trunk by
squeezing your glutes and pulling your ribcage down. Position
your legs together with your toes pointed. This allows you to
maximize tension in your glutes and core. If you examine the
photo, you’ll notice that Carl’s back is flat, his ribcage is
balanced perfectly over his pelvis, and his shoulders are
screwed into the back of the socket (armpits forward).
2. Keeping your belly tight and butt squeezed, pull yourself up.
To keep your torso and shoulders integrated, imagine pushing
your feet forward as you initiate the pull. Don’t make the
mistake of disengaging your core as your torso deviates
back.
3. With your pinky still positioned over the bar, pull your chest to
the bar—keeping your head in a neutral position. Note: If you
can’t raise your chin over the bar with your head neutral, stop.
Don’t try to throw your head back to complete the movement.
4. As you lower yourself down to the start position, nothing
should change: Your back is still flat, butt squeezed, belly
tight, pinky over the bar, head neutral, legs together, and feet
pointed. As long as you maintain a braced-neutral trunk and
your grip stays intact, you don’t have to think about breaking
the bar—you will remain in a state of high torque.
5. Finish the movement the same way you started, in a good
position."
This information is most readily applicable when you understand his concepts of bracing your spine in a neutral position and generating torque in your hips and shoulders. I highly recommend the book to anyone interested in physical optimization.
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EPT
