Welcome to this new article dedicated to performing traction at home.
In life, you may find yourself in situations where you will not have access to a weight room or weights, but during which you would like to continue exercising without neglecting any muscle group. This is where learning to train with only your own body weight comes in handy.
When you find yourself without equipment or you just prefer to train at home very often, it may seem complicated to train your back effectively, but I hope to be able to demonstrate the opposite by giving you as many options as possible to do pull-ups with or without equipment. We will therefore mainly focus on two well-known ways to engage your back: the vertical pull, symbolized by pull-ups and which will put more emphasis on the width of the back.
As well as the horizontal pulling, often represented by the Australian pull-ups or rowing with the bar and dumbbells, which will put more emphasis on the thickness of the back.
Let's start with traditional pull-ups, an amazing tool for building strength and muscle, but with the usual constraints of something they've even given their name to: a pull-up bar. Let's start with the obvious before the ingenious. You can build or buy and install something to do with it in your home.
The best way to do pull-ups at home would be to buy some equipment, if you are afraid of drilling holes in a wall or ceiling, I advise you to go on a standing bar, it will be more stable and efficient. If you want my opinion, do not buy anything before having studied all the free alternatives that we will see now.
First of all, sometimes, when you really look, you notice that there is already something to do pull-ups at home. It can be under stairs for example, or on a ledge that you will find high somewhere, for example, an exposed beam that you would have at home, and sometimes even on the frame of a door when it is very thick.
Let's stay on the door, you have to admit that it can do a lot of good for your back, you may have already seen someone doing pull-ups on a door and in my opinion it's a superb option with a few precautions for your safety and that of your door.
First, choose the right one. You prefer a heavy solid wood door rather than a lightweight piece of cardboard. Once found, you're still going to want to set the stage a bit. Already block it well to make sure that it can no longer turn on its hinges, these same hinges that you will want to protect as much as possible in two ways. The first is going to be two wedge the door as much as possible by wedging something underneath like books. And the second will be to do pull-ups near the hinges so as to limit the moment of force on them.
Finally, you will quickly 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 you to have fairly strong forearms and hands or at least they will be able to strengthen them.
If you want to improve your grip instantly in pull-up to focus more on your back than on your slipping or tiring hands, you can use liquid chalk, very effective and cleaner than powder.
We will still see a few other possibilities, but first we will study the case of Australian pull-ups which are done more horizontally, the best investment remains the Gymnastic Rings
which will offer all the versatility of which they are capable. For example to adjust the angle of your body with the ground which directly influences the difficulty of the exercise.
Moreover, you can also very well attach them to your pull-up bar which stays in place at height. Another good choice that is more practical because there is no need to hang parallel bars but high waisted like this.
Already, you can do horizontal pull-ups in different ways, but you can also continue to make them more and more difficult until you do front-lift pull-ups. Besides, all the step-by-step progressions to get to all kinds of tricks are available in my 100% free directory where you will find a hundred exercises in video.
Going back to our bars, eventually, if you have the right furniture, you can even raise them 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 kinds of pull-ups with small parallel bars 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 pull-ups on the door, there are some who manage to do pull-ups in the frame, but it doesn't seem given to all doors. On the other hand, you can take your super towel and wrap it around the handle like this to use it as a pull-up station. Be careful all the same, carry out small tests before embarking on this type of traction, the doors can sometimes be fragile.
So much for the best options at home, but there is still an important category that we will see quickly, it is everything you will find outside your home. You might find facilities like calisthenics parks or fitness trails that often do the trick. Depending on where you live, you will still have other options thanks to street furniture such as certain sign posts, scaffolding, palisades, high barriers and other low bars such as that of the bicycle parking lot which is just down from my house, or even thanks to a return to basics on more natural furniture. Moreover, again, a pair of rings can be very practical and can be easier to hang somewhere.
I hope you have enjoyed this article. To see the video about it, it's here.
In the meantime work well,
See you soon,