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Which muscles groups are bw exercises working? Post #1 (permalink)
Apr. 21/08, 03:13 PM
Global_S
Warming Up
Join Date: Mar 2008
Location: North Yorks, UK
Posts: 57
Which muscles groups are bw exercises working?
I'm doing bw exercises at the moment at home on a set of rock rings. I'm also using the gym 2/3 times a week. After a hard session at home, sometimes the next day in the gym I struggle with some exercises. I'd like to know what muscles I'm working at home so I can go easy on them the next day and which ones I'm not so I can tell myself not to be a wimp and deal with it.
I'm doing, open hand chin ups, pulls up on everything from jugs to crimps, l hangs, straight arm hangs and bent arm hangs in various positions. I guess the l hangs do the abs, the chin ups do the biceps, but what else am I working?
Which muscles groups are bw exercises working? Post #2 (permalink)
Apr. 21/08, 03:26 PM
Chillen
Banned
Join Date: May 2007
Posts: 1,856
Quote:
Originally Posted by Global_S
I'm doing bw exercises at the moment at home on a set of rock rings. I'm also using the gym 2/3 times a week. After a hard session at home, sometimes the next day in the gym I struggle with some exercises. I'd like to know what muscles I'm working at home so I can go easy on them the next day and which ones I'm not so I can tell myself not to be a wimp and deal with it.
I'm doing, open hand chin ups, pulls up on everything from jugs to crimps, l hangs, straight arm hangs and bent arm hangs in various positions. I guess the l hangs do the abs, the chin ups do the biceps, but what else am I working?
When doing pullups, your palms are away from you. When doing chinups, your palms are facing you.
Pullups/Chinups "recruit a variety of muscles" such as:
Biceps, forearms, shoulders, abdominals, triceps, back, and hand grip.
I gather from your post you are describing the Hanging Leg Raise (is this correct?)
In the hanging leg raise the body is basically hanging without torso support, from this position the ab core would function as stablizers and contract while the hip flexor allows you to curl your legs upward (brief explaination). So they would be working the ab core.
hope this helps!
ROCK ON!
Best regards,
Chillen
Last edited by Chillen; Apr. 21/08 at 04:41 PM.
Reason: Ooooops....... :)
Which muscles groups are bw exercises working? Post #3 (permalink)
Apr. 21/08, 04:09 PM
Danger_Dave
Verge of Overtraining
Join Date: Jul 2007
Posts: 1,543
Quote:
Originally Posted by Chillen
When doing pullups, your palms are facing you. When doing chinups, your palms face away from you.
Isn't it the other way around?
Which muscles groups are bw exercises working? Post #4 (permalink)
Apr. 21/08, 04:39 PM
theGOOCH
International Man of Mystery
Join Date: Jun 2007
Location: Greater Cincinnati
Posts: 2,507
Quote:
Originally Posted by AZN_Dave
Isn't it the other way around?
Yeah, that's the way I've always heard it.
Explain yourself Chillen!
Which muscles groups are bw exercises working? Post #5 (permalink)
Apr. 21/08, 04:42 PM
Chillen
Banned
Join Date: May 2007
Posts: 1,856
Quote:
Originally Posted by theGOOCH
Yeah, that's the way I've always heard it.
Explain yourself Chillen!
What are you talking about?
he, he
Best regards,
Chillen
Which muscles groups are bw exercises working? Post #6 (permalink)
Apr. 22/08, 01:48 AM
marko157
Verge of Overtraining
Join Date: Dec 2006
Location: Vietnam
Posts: 1,254
chin up ...palms away
pull up....palms facing
Which muscles groups are bw exercises working? Post #7 (permalink)
Apr. 22/08, 03:59 AM
Wrangell
Needs to Deload
Join Date: Apr 2007
Location: Toronto
Posts: 1,658
Quote:
Originally Posted by AZN_Dave
Isn't it the other way around?
These " vertical pulls " seem to have different names (depending on who you talk to ). But in all cases, they're named based on how you grip the overhead bar.
So, in the example below, the exercise names in A & B describe the same " vertical pull " based on grip, even though they're called a different name.
Which muscles groups are bw exercises working? Post #8 (permalink)
Apr. 22/08, 04:35 AM
Karky
Former member of VulgarityGang
Join Date: Dec 2005
Location: had to quit when he became a mod
Posts: 10,106
pull-up is palms facing away
chin-ups is palms facing you.
as simple as that.
no need to put in any reverse, or whatever.
Which muscles groups are bw exercises working? Post #9 (permalink)
Apr. 22/08, 05:33 AM
Wrangell
Needs to Deload
Join Date: Apr 2007
Location: Toronto
Posts: 1,658
Quote:
Originally Posted by Karky
pull-up is palms facing away
chin-ups is palms facing you.
as simple as that.
no need to put in any reverse, or whatever.
Again, that may be the generally accepted understanding, but as I said, it just depends on who you reference - so, it's a matter of semantics to some extent.
For example, chin-up is described in this link with an over-hand grip here...
...and in Delavier's " Strength Training Anatomy ", a chin-up is also referenced as an overhand grip.
Then again, in NROL, it's described just as you noted above.
Which muscles groups are bw exercises working? Post #10 (permalink)
Apr. 22/08, 06:02 AM
vojdancov
Second Set
Join Date: May 2005
Location: Skopje, Macedonia
Posts: 465
Quote:
Originally Posted by Karky
pull-up is palms facing away
chin-ups is palms facing you.
as simple as that.
no need to put in any reverse, or whatever.
True, there is no reverse chin-up. People cannot distinguish chin-ups from pullups that's why they start giving out names like that.
Here's how it goes:
Supinated (a.k.a underhand) grip - Chin Up
Pronated (a.k.a overhand) grip - Pull Up
Parallel (a.k.a neutral?) grip - Pull up
Alternate (one arm supinated, the other pronated a.k.a Mixed) grip - Pull Up
Doesn't matter if the grip is closer or wider, if the grip is supinated it's a chinup, if the grip is pronated, parallel or mixed it's a pull-up.
Which muscles groups are bw exercises working? Post #11 (permalink)
Apr. 22/08, 06:33 AM
Karky
Former member of VulgarityGang
Join Date: Dec 2005
Location: had to quit when he became a mod
Posts: 10,106
exrx don't distinguish between pullups and chinups at allv(Assisted Pull-up), so I don't think they can be used as a reference. That chinups and pullups are interchangeable or that chinups are done with an overhand grip is probably just the biggest misunderstanding in training history this misunderstanding has now become so widespread that it doesn't really matter which one you use if you specify what grip you use.
Which muscles groups are bw exercises working? Post #12 (permalink)
Apr. 22/08, 10:51 AM
Chillen
Banned
Join Date: May 2007
Posts: 1,856
Geesh.......LOL.........
Just train.....Just do it!
and ROCK yourselves, lol......
Best wishes
Chillen
Which muscles groups are bw exercises working? Post #13 (permalink)
Apr. 22/08, 10:55 AM
Wrangell
Needs to Deload
Join Date: Apr 2007
Location: Toronto
Posts: 1,658
Quote:
Originally Posted by Karky
exrx don't distinguish between pullups and chinups at allv(Assisted Pull-up) so I don't think they can be used as a reference.
They simply reference exercises like Underhand Chin Up ( underhand grip ) and the Weighted Chin Up ( overhand grip ) and various Pull Ups as overhand grips.
Quote:
Originally Posted by Karky
That chinups and pullups are interchangeable or that chinups are done with an overhand grip is probably just the biggest misunderstanding in training history this misunderstanding has now become so widespread that it doesn't really matter which one you use if you specify what grip you use.
Exactly.
We should just call them pronated and supinated ' vertical pulls ' and be done with it.
Which muscles groups are bw exercises working? Post #14 (permalink)
Apr. 22/08, 12:31 PM
Karky
Former member of VulgarityGang
Join Date: Dec 2005
Location: had to quit when he became a mod
Posts: 10,106
that is too complicated. There is vocabulary in place to describe the exercises, the problem is no one uses it correctly. It doesn't take a lot to just point out how it should be if anyone uses it incorrectly. what is the point in having two words if we are not going to distinguish between them.