Why Not Try This Pull-Up for More Gains!

This pull-up variation is not only more challenging but also offers many other benefits over the regular version here are the top three reasons why you should try to hang chin or pull-up number one more muscle growth when it comes to regular pull-ups people usually have issues with the last few inches of the movement while it's the exact opposite in the l-hang pull-up this mainly has to do with the anatomy of your lats done right the lowest position of the l-hang pull-up simply increases the distance between your lead origin and insertion and with that stretches the legs further than the standard wraps in other words your legs are too weak in this specific part because they are not used to work in the stretch position to get it right make sure to pay attention to your legs and lower back if you arch your lower back and let your legs drop you decrease the lead stretch and with that undo the purpose of this exercise the same counts for extending the shoulder don't raise your upper body too much out of the vertical line instead open your shoulders as much as possible to keep the full ROM benefit for your lat's reason number two higher ab activity raising your legs into a horizontal position increases the intensity for your abdominal muscles but only if you are doing it right again you should pay attention to your lower back arching your lumbar spine lowers the activation of your abdominal and makes it a more hip flexor dominant movement if your abs are strong enough, but you have massive problems extending your knees at the bottom or even at the top it could be a mobility issue to get the benefits for your lats and abs you could do this exercise with bent knees but to make it as comprehensive as possible we still suggest improving a straight leg game as well this brings us straight to reason number three improved mobility if the mobility part is your biggest weak point we recommend trying the sitting leg raise to mainly focus on this aspect of course we link you a complete guide for that exercise in the description besides from that you can work with the following progressions of the l hang pull up first do it as a dynamic version, so you raise your legs at the top and move them down in the bottom position you should still avoid arching your back at the bottom because otherwise you won't benefit from the additional lead stretch and second do it with tucked knees in the bottom position and extend your legs for a short moment at the top one last tip about the grip you can do this exercise with an underhand or an overhand grip an underhand grip emphasizes the biceps a bit more and the overhand grip has a stronger focus on your brachioradialis the underhand grip can be more comfortable for your elbows in the top position while the overhand grip usually feels better for your shoulders when hanging with extended arms if you don't want to emphasize a specific part of your arms we suggest using the grip that feels best for you alright guys know it's up to you try this pull up variation if you want to benefit from all of these points and also make sure to check our comprehensive workout guides on calimove.com no matter if you want to build muscle with calisthenics get stronger learn skills or work on your mobility we got you covered just pick the right program for your needs and start improving now.