Jackknife Pullups
After developing our strength in horizontal pulling, we’re ready to explore assisted vertical pulling.
Vertical pulling can be more difficult - so we assist with our legs!
It can be wise to retain horizontal pulling because it emphasizes different muscle groups. Warm up with a few sets or Horizontal Pullups - or finish up with them!
Standards
LEVEL 1: 2 Sets of 5
LEVEL 2: 2 Sets of 15
LEVEL 3: 3 Sets of 20
Do 2-3 Sets of as many as you can. The levels above are standards you can use to measure your progress. Rest 2-3 minutes between Sets.
If you struggle to hit Level 1 after a few weeks of trying, try using a few of the Regressions shown below.
Once you can do 3 Sets of 20 (Level 3) with GOOD FORM, you are ready to move on to a harder Pullup variation.
Form Cues
Positioning is key for Jackknife Pullups. Your torso should be slightly behind the bar. You should be able to pull your chin above the rings or bar. If you feel like your legs are “too short” to assist at the top, move your body back a bit.
Similarly, find an ideal height for the base or rings. Your butt should be an inch or so off the ground while maintaining straight arms at the bottom.
At first, your torso will start off vertical and lean back as you go up. Over time, try to maintain a somewhat vertical torso as you ascend.
This is where having a set of Gymnastic Rings really shines. They’ll allow you to pull higher. If using a bar, pull until your chest touches the bar. If using rings, pull until your fists are by your chest.
While you will need to hinge at the hips for this exercise, maintain tension in your core and legs. Avoid sagging!
Video yourself and watch back between sets to monitor your form!
Tutorial
Sit below a horizontal base with your legs straight in front of you.
Firmly grasp the base with both arms at shoulder width. Your arms should be straight and your butt off the ground.
Ascend slowly until the base or your hands gently touch your chest. Assist with your legs as necessary.
Pause for 1 Second.
Slowly come back down.
Pause for 1 Second.
Repeat 3-6.
Progression & Regression
To make this exercise easier: Starting with your torso vertical and leaning back on the way up will make this exercise easier. This is essentially combining Jackknife Pullups and Horizontal Pullups.
To make this exercise harder: Putting your feet on a raised base like a stool will make this exercise harder. However, this will better simulate a Full Pullup!