The coronavirus pandemic has forced us to get creative with home workouts. And while there’s nothing wrong with trying new variations of push-ups on your bedroom floor or doing a cardio routine on your phone while trying not to tick off the neighbors below, we got it right. found wanting a workout that makes us want we are at the gym.
Enter the easy-to-install pull-up bar, the type that operates a door frame. Fortunately, it appears to be one of the few home gym equipment that isn’t sold out everywhere.
Yes, having a bar set up anywhere in semi-public for you has a real taxi driver vibe. But you aren’t exactly planning dinner parties right now, and luckily the bar turns on and off quite easily once you’re able to have guests again.
The other benefit of a pull-up bar: getting strong as hell. The one of the most effective upper body exercises is pull-up – there’s a good reason it’s so often a measure of overall fitness. Celebrity trainer Don Saladino, owner of New York’s Drive 495 health club, agrees.
“It will help improve both body composition and overall mobility.” Muscles, in other words. Saladino points out that you can enhance the pull-up bar experience by hanging a suspension trainer – but you should also know that a pull-up bar allows you to do more than just the classic pull-up. Here, Saladino offers six different exercises. Feel free to cut your own hair into a low mohawk if that gets you in the routine.
You know it, you love it. A pull-up starts with a full arm extension, so at home you will almost certainly need to bend your knees. Grip the bar with an overhand grip (knuckles facing you), hands shoulder-width apart. Back slightly arched, shoulders engaged, pull up and put your chin on the bar. Lower in a controlled drop for one repetition. If you can’t get your chin above the bar yet, or just for a few reps, work on the first part by engaging your shoulders in your arms and burning your muscles this way.
Also Read: 12 Useful Tips For Working Out At Home
Same as above, but with a grip below (the knuckles facing out). This version will work your biceps more.
3. Mixed grip pull-up
A twist on a traditional pull-up, this variation will put more demand on your core as it tries to navigate a slight spin. Grip the bar with an underneath grip with your right hand and an overhand grip with your left, hands shoulder-width apart. Pull towards the bar. Lower back to start for a repetition. Make sure you do them in matching sets to avoid unbalancing your upper body.
4. Hanging leg augmentation
Warning: to do this at home you need to have doors as high as Kevin Durant’s or, more likely, change the movement of your legs. Start with a dead hook using an overhand grip, then engage your core to slowly lift your legs up to waist height until they are pointing straight ahead. If the leg elevation seems too difficult, move on to a knee raise, bringing both knees towards the waist. Maintain control by lowering them to begin with for a rep. To adjust closer than the gym floor, extend your legs in front of you at an angle of about 30 degrees.
5. Suspended scapula retraction
Keeping your arms fully extended, begin with a full hook-up, using an overhand grip with your hands shoulder-width apart. Engage your lats and lift your head upward, pulling your shoulder blades down and back. Hold this position for 10 seconds. Lower back to start for a repetition.
6. Ice cream maker
If you have Simone Biles’ levels of strength and control all over your body, here is your decision. Hold the bar with an overhand grip, with hands shoulder-width apart. Lift yourself up to chin height, then straighten your arms and lean back as if you were about to jump back, keeping your legs and core straight like a northern pike. When you are parallel to the ground, return to a suspended position with your head above the bar. Repeat without lowering yourself, keeping your back straight and core engaged.