Chin Up With Leg Raise 101 Video Tutorial
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Exercise Synopsis
Target Muscle Group
Lats
Secondary Targets
Execution
Compound
Force Type
Pull (Bilateral)
Required Equipment
Bodyweight
Fitness Level
Intermediate
Variations
None
Alternatives
None
Timer
Hour
Minute
Second
Stopwatch
00:00:00:00
Overview
The "Chin Up with Leg Raise" is an effective bodyweight exercise that primarily targets the lats while also engaging the abs, biceps, shoulders, and upper back. This movement combines the traditional chin-up, where you pull yourself up on a bar with your palms facing towards you, with a leg raise at the top of the motion. As you perform the chin-up, your focus is on strengthening the upper body, especially the lats and biceps, while the addition of the leg raise challenges your core muscles. This dynamic movement improves upper body strength, core stability, and overall body control.
How to Perform
Grip the bar with your palms facing away from you, keeping your hands at shoulder-width apart.
Take a deep breath, then activate your lats by pulling your shoulder blades down and back.
Initiate the pull by driving your elbows down towards the ground, engaging your lats.
Pull your body upward, bringing your chin toward the bar until your lats are fully contracted.
While at the top of the movement, engage your core and raise your legs, aiming for a 90-degree angle.
Slowly lower your legs back to the starting position, maintaining control of the movement.
Gradually lower your body, returning to the starting point while keeping your movements smooth and controlled.
Repeat the movement for the prescribed number of reps, ensuring proper form throughout to maximize muscle engagement and avoid injury.
Tips
To reduce bicep involvement, use a false (thumbless) grip on the bar.
Maintain a neutral head position by looking straight ahead or slightly upward, as excessive neck extension may cause compensations along the spine.
If the bar is high enough, keep your legs straight and in front of you during the movement.
To avoid overextending your lower back, engage your glutes and brace your core throughout the exercise.
Complete the chin-up when your lats are fully contracted; avoid continuing to pull if it causes the chest (pectorals) to take over the movement.
Ensure your shoulders remain down and back—if they round forward at the top, you’ve over-pulled.
The ability to get your chin over the bar may vary depending on your body’s segment length, so don’t be discouraged if you can’t quite reach it.
Lower yourself with control until your elbows are almost fully extended, but avoid locking them out completely to prevent unnecessary strain on your elbow and shoulder ligaments.
If you cannot yet perform a full chin-up, begin by practicing slow negatives or holding a flexed arm hang at the top position.
Avoid using straps or kipping during chin-ups, as they are neither necessary nor recommended for proper form.
How Not to Perform
Avoid Using Momentum: Do not swing or jerk your body to initiate the movement. Instead, focus on a smooth, controlled pull to avoid wasting energy and engage the target muscles, especially the lats.
Don’t Let Your Shoulders Round: Keep your shoulders down and back throughout the movement. Rounding your shoulders forward at the top can lead to improper muscle engagement and strain on the upper back and shoulders.
Avoid Overextending the Lower Back: Do not let your lower back arch excessively as you pull yourself up. This can put unnecessary stress on your spine. Keep your core engaged and glutes squeezed to prevent lumbar overextension.
Don’t Pull Too High: The chin-up is complete once your lats are fully contracted. Continuing to pull after this point can cause the chest and pecs to take over the movement, shifting the focus away from the lats and leading to potential strain.
Avoid Locking Elbows at the Bottom: Do not lock your elbows at the bottom of the movement, as this can place excessive strain on the elbow and shoulder joints. Lower yourself with control, stopping just short of full extension.
Don’t Rush the Leg Raise: When raising your legs, avoid using momentum. Lift your legs slowly and with control, focusing on contracting your abs to target the core muscles rather than letting the movement be sloppy or uncontrolled.
Don’t Let Your Legs Drop Too Quickly: When lowering your legs, resist gravity and lower them slowly to maintain control. Letting them fall quickly can lead to loss of focus on your core and may also increase the risk of injury.
Avoid Gripping Too Tightly: Don’t overgrip the bar. A death grip can lead to unnecessary tension in your forearms and biceps, taking focus away from the target muscle group. Instead, maintain a firm yet relaxed grip.
Don’t Use Kipping or Straps: Avoid using kipping movements to swing your body or straps to assist in the pull-up. These shortcuts bypass proper form and reduce the effectiveness of the exercise, increasing the risk of injury.
Don’t Hyperextend Your Neck: Keep your neck in a neutral position throughout the movement. Avoid craning your neck upward, as this can strain the cervical spine and disrupt your overall form.
Variations
Variations of fitness exercises refer to different ways of performing a specific exercise or movement to target various muscle groups, intensities, or goals. These variations aim to challenge the body differently, prevent plateaus, and cater to individuals with varying fitness levels.
Alternatives
Alternative exercises in fitness refer to different movements or activities that target similar muscle groups or serve the same training purpose as the primary exercise. These alternative exercises can be used as substitutes when the original exercise is unavailable or challenging to perform due to various reasons such as equipment limitations, injuries, or personal preferences.
