Jackknife pullups train the athlete in the basic full-range pullup motion, although this exercise
is easier than full pullups because the legs take some of the weight and can provide assistance in
the bottom position.

Lihasgrupp: Biitseps

Sammud

To perform this preliminary pullup exercise, you will require a high horizontal bar and a highbacked chair or similar object situated just in front of the bar. Jump up and grab hold of the bar.
Your arms should be approximately shoulder width apart, in an overhand grip. When working
with the bar, always keep your shoulders good and "tight" (see page 117). Don't fully relax your
arms, either; keep them flexed and with a slight kink in the elbows. Now swing your legs up and
rest your calves near the ankles on the back of the object you've placed in front of the bar. Arrange
this object beforehand so that you'll be able to straighten your legs out. Ideally, the object should
be high enough that the feet of your straight legs end up opposite your pelvis-the classic jackknife angle. This is the start position (fig. 45). Now smoothly pull yourself up, using your straightened legs to assist you by pushing down with them. When your chin passes the bar, you are in the
finish position (fig. 46). Pause before lowering yourself to the start position under full muscular
control. Take care getting down when you've finished your set, and don't work to "failure." If
your grip releases before your feet are directly below you, you risk falling and hurting yourself.

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