I chose this question because so many people find it difficult to find ways to work their large pull muscles at home or while traveling. Instead of neglecting this crucial aspect of training, let's dive in and identify a few ways to pull no matter where you are!
Yes, it is easier to find ways to push than to pull. At first glance, I can think of at least 10 different types of push-ups alone. We may need to get a little creative, but there are certainly some great ways to focus on pulling exercises with little to no equipment.
This is vital in today's lifestyle, where the majority of our day is spent with chests and shoulders taut as our hands are always in front of us. We are constantly holding phones, game controllers, manipulating screens, or just driving. I believe we can all benefit from the general rule of straightening the front, strengthening the back. This will pull our shoulders back, open our chests, improve our posture, and make us look / feel / perform stronger and healthier.
So how can we do pulling exercises when we don't have a lot of equipment? Here are some ideas (you can watch the video below):
1. Find something to hang for "vertical pulling" – and if you can't find one, create one! I know pull-ups can be expensive, clunky, or even dangerous! (We've all seen the bug videos …) I'm a fan of simplicity, and in my basement in Chicago I have a couple of different strengths of steel bars anchored into the ceiling joists with simple (but strong) brackets. From this setup I can do all kinds of chin-ups and pull-ups, or even use them as a solid anchor point for my rubber bands – more on that later.
where to put a pole? Live in an apartment or in a hotel room? In a pinch, you can hang on the top of a (sturdy) open door to do slow motion pull-ups. A word to the wise: choose your door carefully!
2. What about "horizontal drag"? I love horizontal pull-ups / pullups, but doing these without fitness equipment can be challenging. If you have a sturdy table, you can hang it with your feet on the floor under the table below. Another idea is to use a shovel, broom, or other tool with a strong "stick" and hang it on two sturdy objects.
3. To focus on exercising the biceps muscles, doing different types of curls can be tricky even without actual weights. Try the following: Take a pair of long socks and use each one as a "rope," paired with something heavy like a detergent bottle or a snowthrower battery. This way, you don't have to find a household item with good “handles” while strengthening your grip strength. te: Don't be afraid to use asymmetrical weights for such exercises. It puts strain on your core and stabilizer muscles to maintain an athletic position while different weights try to throw you off balance. Just make sure you balance the load by switching the weights of each set.
4th Finally, here is a brief overview of a device that you should purchase if possible. A rubber band with handles or even a multi-tension kit can be purchased for less than $ 20. The band is my go-to for travel or home training. A band is so portable and inexpensive, but it opens up a lot more options for pulling exercise, from rows to shrugs to curls and more.
Andy McDermott is an advocate of fundamental health and wellness truths based on lessons he personally learned about a life in fitness. He received his first personal training certificate in 1999 while working at Bally's Chicago gym. He completed the 40-hour EXOS Sports Performance Mentorship, TRX Instructor Certification, and earned his third degree Black Belt in Taekwondo. While serving as a constable in the Tactical Response Unit of the Phoenix Police Department, Andy served as the subject / lead instructor in physical training for all law enforcement agencies in Arizona. He won the National Championship at the US Police and Fire Games as part of the "Toughest Competitor Alive" event. After graduating from rthwestern University, he played professional football for seven seasons. He also holds the US Soccer National Coaching A License. Andy has published more than 100 articles and videos for national media publications. Andy posts fitness challenges on Instagram, Facebook and Twitter.