Pull Ups Bent Leg Or Out In Front?

[Michael]

I was just curious, about if the guys that do pull ups. Do You do them with bent legs or out in front? I'm talking about if Your pull up bar is to low to do them straight legged. I can do more reps with bent legs but sometimes my hamstrings cramp up, . I asked Al Kavadlo one time and he said feet out in front is better. Ever since then I've been doing them out in front. For myself, out in front is harder and cuts the reps almost in half. I really don't care about the reps. My form is better this way and I can feel the muscles working much better. And they feel much stronger.

[mr potatohead]

Out front probably increases tension required, so, yeah, time (or reps if you do them) would be less. Makes sense to me. I've experienced the same effect.

[Michael]

Something I will do if I want to decompress my spine is bent leg with toes on the floor. But I do like the legs out in front for some extra stomach work.

[chanduthemagician]

For me just straight legs and it's because I have put them out in front and my shoulders do NOT appreciate the torque.

[moxohol]

Less kipping with legs in front which detracts from the movement.

[stuke]

I have done them with clegs in front of me like in an L Sit now and then, I have also done them with straight legs but I prefer bent legs, though no body English I should add.

The thing is, of course legs out in front of you is harder, but what arecyou doing pull ups for? If you just want a good compound pulling movement that hits plenty of muscles, fine, but I bet your back or biceps are not getting worked as hard as they are with regular ones. The leg positioning is going to limit you, it won't be the back getting tired that makes you stop.

Yiu can take thus point further, why not lean back at the top, why not try touch the bar with your legs etc, all this would make for a good exercise all round, but inferior for the back.

I think there are better exercises for the abs and better ones for the back, so what are you gaining by combining in one exercise?

[chanduthemagician]

Sept 6, 2019 16:24:59 GMT moxohol said:

Less kipping with legs in front which detracts from the movement.

Less kipping when you don't kip.   We can all thank cross fit for showing us how not to do certain movements.  Pull-ups being but one.

[billfish]

Out in front in L-sit

[Michael]

Stuke I have no problem working the back muscles with my legs out in front. My pull up bar is not high enough to do straight leg pull-ups or chins. The difference of bent leg or feet out in front only limits the number of reps I can do. They both work my back muscles fine. For me, feet out in front works my back more because they are harder. No matter which way I've done pull-ups or chins I never felt them in my biceps. Whether they are working my biceps? I sure never felt it. I personally don't care about the number of reps I can do. I prefer to pull my elbows straight down, use good form, and controlled rep speed.

[stuke]

Sept 7, 2019 22:30:02 GMT Michael said:

Stuke I have no problem working the back muscles with my legs out in front. My pull up bar is not high enough to do straight leg pull-ups or chins. The difference of bent leg or feet out in front only limits the number of reps I can do. They both work my back muscles fine. For me, feet out in front works my back more because they are harder. No matter which way I've done pull-ups or chins I never felt them in my biceps. Whether they are working my biceps? I sure never felt it. I personally don't care about the number of reps I can do. I prefer to pull my elbows straight down, use good form, and controlled rep speed.

I didn't mean to sound like I was putting them down. I personally don't like the line pull ups with legs in front make you move in, feels unnatural to me and throws me off. I would not do legs fully extendedcbelow me either, except a few warm uos I suppose. I go with whqt feels most natural to me, but we are all different.
Anyway, comoared to how many pull ups the average peraon can do, doing any reps with legs out in front is pretty awesome.

[Michael]

Stuke I know you weren't. I think when I do my pull-ups/chins tomorrow I'll do them bent leg to see if I notice any other difference. The problem I have is I get cramps in my hamstring, . Haven't done them that way in a good while.

[mozietoes]

When I do dead hangs, I seem to get more benefit / stretch in the shoulders when I use the high bar at the gym and keep my legs straight down (although I slightly "hollow" to avoid overarching my lower back). At home the bar is lower and no matter where I hold my legs - bent (tucked) or straight out in front I just don't get the same feeling. Don't quite understand why - they both allow my full body weight to hang .....

[trog]

At home I tuck my legs behind because my bar is quite low. In the gym I have my legs straight down. I have done L sit pull ups but not for several years. I must try some again.

[pierinifitness]

I do them bent leg. If I want a greater challenge, I’ll do 100 reps timed or weighted. I can appreciate the challenge of legs in front or L-sit style.

Here’s a video from almost 11 years ago. I did 6 reps compared to a single set max regular style of about 16-17 reps at that time.

[stuke]

Sept 11, 2019 14:29:29 GMT pierinifitness said:

I do them bent leg. If I want a greater challenge, I’ll do 100 reps timed or weighted. I can appreciate the challenge of legs in front or L-sit style.

Here’s a video from almost 11 years ago. I did 6 reps compared to a single set max regular style of about 16-17 reps at hat time.

Looms a good exercise. I found the feet to bar alone hard enough, never mind with pull ups too!