Hello to all,
Welcome to this new article dedicated to the realization of traction at home.
In life, you may find yourself in situations where you don't have access to a weight room or weights, but would like to continue working out without neglecting any muscle groups. This is where learning to train with your own body weight alone comes in handy.
When you don't have any equipment or you just prefer to train at home very often, it can seem complicated to train your back efficiently, but I hope to demonstrate the opposite by giving you a maximum of options to do pull-ups with or without equipment. So we're going to focus on two well-known ways to engage your back: the vertical pull, symbolized by the pull-ups, which will put more emphasis on the width of your back.
As well as the horizontal pull, often represented by Australian pull-ups or barbell and dumbbell rowing, which will put more emphasis on the thickness of the back.
Let's start with traditional pull-ups, an extraordinary tool for creating strength and muscle, but having as its usual constraints something to which it even gave its name: a pull-up bar. Let's start with the obvious before the ingenious. You can build or buy and install one at home.
The best way to do pull-ups at home would be to buy equipment, if you are afraid of drilling holes in a wall or ceiling, I would advise you to start with a standing bar, it will be more stable and effective. If you want my advice, don't buy anything until you've studied all the free alternatives we're going to see now.
First of all, sometimes when you really look, you notice that there is already something to do pull-ups at home. It could be under stairs for example, or on a ledge that you find high up somewhere, for example, an exposed beam that you would have in your home, and sometimes even on a door frame when it is quite thick.
Let's stay on the door, it must be admitted that it will be able to do many services to your back, you may have already seen someone doing pulls on a door and in my opinion it is a great option with some precautions for your safety and that of your door.
First, choose wisely. You'd rather have a heavy solid wood door than a light piece of cardboard. Once you've found it, you'll still want to prepare the ground a bit. First, you'll want to block it off to make sure it can't turn on its hinges, the same hinges you'll want to protect as much as possible in two ways. The first is to wedge the door as much as possible by wedging something underneath like books. And the second way is to do some traction near the hinges so as to limit the moment of force on them.
Finally, you'll want to put on some protection for your hands, such as gloves or a towel, because the tops of doors tend to be uncomfortable. Pull-ups will require fairly strong forearms and hands, or at least they will strengthen them.
If you want to improve your grip instantly in traction to focus more on your back than your slipping or tiring hands, you can use liquid chalk, which is very effective and cleaner than powdered.
We will see some other possibilities, but before we study the case of the Australian pull-ups which are done more horizontally, the best investment remains the gymnastic rings which will offer all the versatility they are capable of. For example, to adjust the angle of your body with the ground which directly influences the difficulty of the exercise.
By the way, you can also attach them very well to your pull-up bar that stays in place at height. Another good choice that is more practical because there is no need to hang parallel but high bars like this one.
You will be able to do horizontal pull-ups in different ways, but you can also continue to make them more and more difficult until you do pull-ups in front lever. By the way, all the step-by-step progressions to reach all kinds of figures are available in my 100% free directory where you will find about a hundred exercises in video.
Going back to our bars, eventually, if you have the right furniture, you can even raise them up to make a pull-up bar. The only recommendation from me, if you get one, is to get them high enough for more possibilities.
It is even possible to do all sorts of pull-ups with wooden parallettes when they are placed on a high ledge or on a table, which allows much less strain on the hands.
But again, chances are you can already do these pull-ups at home without any equipment with your imagination.
For door pulls, some people can do pulls in the frame, but it doesn't look like every door has it. However, you can get your super towel and wrap it around the handle like this to use it as a pull station. Be careful though, do a few tests before you start pulling on them, as the doors can sometimes be fragile.
So much for the best options at home, but there's still one important category that we'll look at quickly, and that's anything you can find outside your home. You may find facilities like street workout parks or fitness trails that often do the trick. Depending on where you live, you'll have other options with street furniture such as some sign posts, scaffolding, fences, high barriers and low bars like the one at the bike park just down the street from me, or back to basics with more natural furniture. By the way, again, a pair of rings could be very practical and perhaps easier to hang somewhere.
I hope you enjoyed this article. To see the video about it, it's here.
In the meantime, work well,
See you soon,