12 minutes ago
💥Does foot position matter?? 💥
The short answer is YES.
Pre-Stretch Position - The best way to get a contraction in a targeted muscle is with a pre-stretch position. When doing a pull up with your legs crossed and feet behind you, you arent lengthening your lat, you're actually shortening it.
Anatomy - Your lat connects at the humerous (arm pit area), and the back of your pelvis. So when bringing your feet behind you, you're shortening the distance between the 2 connection points.
Muscle Leaks - For those that dont know, a muscle leak is when force in one direction is negatively effected by an opposing force in another direction. In the case of pull ups, you are literally losing the verticle force needed to pull up by the counter, horizontal swinging that happens when doing pull-ups with your feet behind you. ..
The Fix - Bring knees to chest!! Not only helps prevent swinging, but allows you to keep the force in your lat to initiate the verticle pulling motion. I guarantee if you just hang from a bar and bring your knees to your chest, you will already feel a deeper stretch in your lat. This is because by rotating your pelvis back, your pulling your lat down with it allowing a pre-contraction stretch. The DOWNSIDE to this is a lot of people dont have the core strenth to hold their legs up during a pull up. If thats the case, just extend your feet in front of you, flexing your guads, calves and abs, to avoid swinging and do pull ups that way until you develop core strength. ..
Conclusion - Do pull ups with your feet in front of your body, or knees up, and you will be able to hit the target muscle more efficiently, develop a stronger core, and do more pull ups over time.
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