Which muscles groups are bw exercises working?

G

Global_S

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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?
 
Global_S said:
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?
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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
 
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AZN_Dave said:
Isn't it the other way around?
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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.

A: Chin-up ( overhand grip ) vs. Reverse Chin-up ( underhand grip )
B: Pull-up ( overhand grip ) vs. Chin-up ( underhand grip )​
 
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.
 
Karky said:
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.
Click to expand...

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...

Weighted Chin-up

...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. :)
 
Karky said:
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.
Click to expand...

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.
 
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 :p this misunderstanding has now become so widespread that it doesn't really matter which one you use if you specify what grip you use.
 
Karky said:
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.
Click to expand...

They simply reference exercises like Underhand Chin Up ( underhand grip ) and the Weighted Chin Up ( overhand grip ) and various Pull Ups as overhand grips.

Karky said:
That chinups and pullups are interchangeable or that chinups are done with an overhand grip is probably just the biggest misunderstanding in training history :p this misunderstanding has now become so widespread that it doesn't really matter which one you use if you specify what grip you use.
Click to expand...

Exactly.

We should just call them pronated and supinated ' vertical pulls ' and be done with it.:)
 
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.
 
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