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  • Pull-up alternative?

    I do not have a gym membership and I do not own a pull-up bar. I was going to buy one of those fairly inexpensive Iron Gym pull-up bars that fit over your door frame but I measured my door ways last night and they are too wide and the molding is too tall. I found some custom pull-up bars online for bigger doors and such but they are $79+. I would go ahead and shell out the money for one because I really want to include pull-ups in my workout but I am moving to a new house in a few months and I don't know what the doors there are gonna be like :-p

    Anyway... long story short... Can anyone recommend an alternative exercise to a pull-up that will work on strengthening the same muscles for pull-ups? Something I can do at home without any equipment? It would probably be a good idea for me to start with this anyway because I am no where near able to do a single pull-up (epic failure at the local playground the other day, lol).

    FYI, I just started Mark's LHT workouts a couple weeks ago. I'm doing everything except the pull-ups. I really want to work on those pull-up muscles!
    Jennifer
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  • #2
    You can use any sturdy door depending on your weight, and assuming you can do pull ups unassisted.. I've seen a few people post video of this method, usually throw a towel over the door to help protect your hands, and just do pull ups on the door.

    YouTube - Door Pull Ups - Home Back Workout
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    • #3
      You mentioned a local playground...maybe do inverted rows (Australian pull ups) on a swing?
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      • #4
        Combination back/shoulder workout: lay on a towel, pull yourself towards something (requires smooth floors), push yourself back to the starting point and repeat.
        In all of the universe there is only one person with your exact charateristics. Just like there is only one person with everybody else's characteristics. Effectively, your uniqueness makes you pretty average.

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        • #5
          imnes: I am no where near being able to do an actual pull-up as I mentioned, but thanks!

          erica057: Thanks for the reply. I just don't want to have to go to the playground every time I do an LHT workout. I'm usually doing my workouts at night when the kids are in bed :-)

          Alex: Thanks for the suggestion! So let me get this straight... I would be laying on a towel on my stomach? and I would be pulling my body along the floor with just my hands? Hmmm, sounds doable but crap, my whole house is carpeted except the kitchen! Not a whole lotta room in there... hmmm.
          Jennifer
          My Primal Success Story!
          http://www.marksdailyapple.com/the-w...#axzz1ip4rJuDH

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          • #6
            I was thinking back, wouldn't want to breathe in some dirt.
            In all of the universe there is only one person with your exact charateristics. Just like there is only one person with everybody else's characteristics. Effectively, your uniqueness makes you pretty average.

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            • #7
              Carpet? Sturdy materials (wood, plastic) slide over that pretty well. Tie a snowboard to your back.

              EDIT: Use something anchored to pull yourself or you might end up injure. More friction from carpets = better workout.
              Last edited by Alex Good; 04-12-2011, 06:49 PM.
              In all of the universe there is only one person with your exact charateristics. Just like there is only one person with everybody else's characteristics. Effectively, your uniqueness makes you pretty average.

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              • #8
                Do you have a garage? If so, you can build your own pull up bar with some pipe and fittings from Home Depot or Lowes for about ~$15.
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                • #9
                  take a thin sheet, tie a knot in one end, throw sheet over the top of a door, close the door with the knot on the opposite side you are on. Then pull the sheet so the knot is right up against the door, lay down on the floor with your feet against the door and do ausie pullups with the sheet. If that's too hard then do it from a hip extension position.
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                  • #10
                    Originally posted by federkeil View Post
                    take a thin sheet, tie a knot in one end, throw sheet over the top of a door, close the door with the knot on the opposite side you are on. Then pull the sheet so the knot is right up against the door, lay down on the floor with your feet against the door and do ausie pullups with the sheet. If that's too hard then do it from a hip extension position.
                    LOVE this! I will definitely be trying it, thanks so much!
                    Jennifer
                    My Primal Success Story!
                    http://www.marksdailyapple.com/the-w...#axzz1ip4rJuDH

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                    • #11
                      Start with chinups if you can (palms facing you). If you can't do those, start with negatives. Jump up, grab the bar and use momentum to help get you to the top. Then, let your self down slowly--about 5 seconds from top to bottom. Do these until you can do the real deal (chin ups). I have heard the rule of thumb is if you can do 5 chin ups, you can do 1 pull up.

                      Or, get some resistance bands, loop one end around the bar and the other end around your knee. Takes some of the weight off to make it easier till you can do it unassisted.

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                      • #12
                        ^ All good advice, but since he does not have a bar ... ;-)

                        I think that a wall mounted bar is the best solution if the doors aren't suitable for some reason (at my place it's because the doors are in walls which aren't solid).

                        Another solution for australian pull-ups would be to use a table - but it depends on the type of table, obviously you don't want to tip it over while lying underneath it. ;-)
                        Last edited by MikeEnRegalia; 04-13-2011, 07:04 AM.
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                        • #13
                          federkeil That is a brilliant idea. I had the same question and trolled this site for an answer. I'll be trying that tonight!

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                          • #14
                            This is a nifty link: 7 Weeks to 50 Pull-Ups | Official Site I might have to try this.
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