Practice Pull-Ups Without A Bar?

Do you want to practice pull-ups but don’t have access to a bar? Or do you already do pull-ups and want an additional exercise to add to your arsenal? If so, look no further… This exercise strengthens the “pull-up” muscles, and improves shoulder and scapular controlled mobility. ⁣⁣⁣

This idea, which certainly didn’t disappoint, came to me early on in the pandemic as I knew many people wouldn’t have access to a pull-up bar.

Make sure you can do this properly with bodyweight only BEFORE you add resistance. This exercise is so much tougher than you’d expect!

Coaching Tips:

Fasten a resistance band around a secure surface, and loop the band around your ankles. Or you may do what I did, and may secure the band by putting one end under a closed door. There should be resistance in the band for 100% of the exercise.⁣⁣

⁣Lie on a towel on the floor, and in a prone position. Set your body so it is in a straight line from the top/back of your head to heels, tuck your chin, and keep your neck in a neutral position. ⁣⁣ ⁣

Place your hands on the floor. ⁣⁣ ⁣In the starting position, your arms should be fully extended, and in an overhead position.⁣⁣⁣

⁣Before each rep, take a deep breath in (360 degrees of air around your spine), brace your core (360 degree brace around your spine), and squeeze your glutes. ⁣⁣⁣⁣⁣⁣

Now draw your shoulder blades in towards your spine and down towards the opposite hip, drive your elbows in towards your sides and down towards your feet, and pull your body forward.

When you reach the end position (resembles the top position of a pull-up), your elbows should be at approximately a 45 degree angle with your torso, and you should really feel your lats and the muscles around your shoulder blades working. ⁣⁣

Gain a moment of control, then perform the reverse movements and press your body backwards so your arms return to an overhead and fully extended position. When you do so, your shoulder blades should spread apart from your spine, move away from the opposite hip, and move around your ribcage.⁣⁣ ⁣

During the pulling component, do not allow your shoulders to shrug towards your ears, or shoulder blades to elevate. Keep your shoulder blades down/depressed. ⁣MANY people make this mistake here, and during regular pull-ups. ⁣⁣

For the duration of the exercise, do not allow your lower back to hyperextend, round, or flex laterally, ribcage to flare, or torso, spine or hips to rotate.⁣

For the duration of the exercise, keep your core braced (360 degree brace around your spine), and contract your glutes and quadriceps.

Exhale after you’ve initiated the pull and as your body is traveling towards the “top” position.

Get a package of The Ultimate Pull-Up Program and The Ultimate Lower Body And Core Program for $157. Both programs regularly cost $97 each, so you save $37.

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