When I do pull ups I kind of swing,I bend my knees and pull up and my lower half seems to come forward then when I lower I have to wait a second for my legs to come back.Its not much but it keeps me from being able to just go right back up.I do strict reps and dont jerk my legs up to cheat but I cant seem to relax my lower half from moving forward when I go up.
Cross your ankles with legs extended. Flex your quads a bit, and consciously focus on straight legs and extended hips.
Concentrate on it for a little while and it will start to come naturally.
Might be posted in the wrong section in case you get flamed.
Beginner forum, definitely, but whatever.
Blongo is 100% right, its a ‘technique’
but also IMO it might just be that you need to gain some strength in pullups so that you dont need to engage your other muscles to pull yourself upwards.
try doing your pullups with straps or a little bit of a hop to see if you have the same problem… if you do then you need to work on your strength.
I like Charles Poliquin’s reccomendation in his current article, pull yourself up and then do a negative for 30seconds down.
I also like his old 60second pullup
30s slowly incrementally pulling yourself up, 30s going down.
Really good variation if you can only do 3-4 legit pullups.
or you can also singles, 1 good clean pullup, rest for a minute or two, do another repeat 8-10x
technique blongo covered to a T
Do like the guy in blongo’s avatar, cross ankles and focus on keeping legs back, arch your back if you have to.
imagine your pulling the bar into you and with your elbows (if that makes sense) and touch the top of your sternum/top of your chest to the bar.
Also, try to engage your chest and back muscles to keep your body at the right angle to your arms.
it takes practice.
-chris