{"id":7379,"date":"2021-07-23T19:00:14","date_gmt":"2021-07-23T19:00:14","guid":{"rendered":"https:\/\/meghancallawayfitness.com\/my-blog\/?p=7379"},"modified":"2021-11-08T15:42:26","modified_gmt":"2021-11-08T15:42:26","slug":"practice-pull-ups-without-a-bar","status":"publish","type":"post","link":"https:\/\/meghancallawayfitness.com\/my-blog\/practice-pull-ups-without-a-bar\/","title":{"rendered":"Practice Pull-Ups Without A Bar?"},"content":{"rendered":"\n<p class=\"has-text-align-left\">Do you want to practice pull-ups but don&#8217;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&#8230; This exercise strengthens the \u201cpull-up\u201d muscles, and improves shoulder and scapular controlled mobility. \u2063\u2063\u2063<\/p>\n\n\n\n<p class=\"has-text-align-left\">This idea, which certainly didn&#8217;t disappoint, came to me early on in the pandemic as I knew many people wouldn&#8217;t have access to a pull-up bar. <\/p>\n\n\n\n<p class=\"has-text-align-left\">Make sure you can do this properly with bodyweight only BEFORE you add resistance. This exercise is so much tougher than you\u2019d expect!&nbsp;<\/p>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<figure class=\"wp-block-embed is-type-video is-provider-youtube wp-block-embed-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"Prone Band Resisted Bodyweight Pull-Ups\" width=\"500\" height=\"281\" src=\"https:\/\/www.youtube.com\/embed\/0bXfnmv9MsY?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<p class=\"has-text-align-left\"><strong>Coaching Tips: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Lie 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. \u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Place your hands on the floor. \u2063\u2063 \u2063In the starting position, your arms should be fully extended, and in an overhead position.\u2063\u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>\u2063Before 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. \u2063\u2063\u2063\u2063\u2063\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063\u2063 \u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.&nbsp;\u2063MANY people make this mistake here, and during regular pull-ups. \u2063\u2063 <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>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.\u2063<\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>For the duration of the exercise, keep your core braced (360 degree brace around your spine), and contract your glutes and quadriceps. <\/li><\/ul>\n\n\n\n<ul class=\"wp-block-list\"><li>Exhale after you&#8217;ve initiated the pull and as your body is traveling towards the &#8220;top&#8221; position. <\/li><\/ul>\n\n\n\n<hr class=\"wp-block-separator\"\/>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-full is-resized\"><img data-recalc-dims=\"1\" loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=563%2C493&#038;ssl=1\" alt=\"\" class=\"wp-image-6982\" width=\"563\" height=\"493\" srcset=\"https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/meghancallawayfitness.com\/my-blog\/wp-content\/uploads\/2021\/07\/AF641DBC-196F-4FFC-B544-76E4ADE00D6C.jpg?resize=300%2C263&amp;ssl=1 300w\" sizes=\"auto, (max-width: 563px) 100vw, 563px\" \/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-left has-background\" style=\"background-color:#d0cfce;font-size:18px\">Get a package of&nbsp;<em>The Ultimate Pull-Up Program&nbsp;<\/em>and&nbsp;<em>The Ultimate Lower Body And Core Program<\/em>&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp;<\/p>\n\n\n\n<p class=\"has-text-align-center has-vivid-red-color has-text-color\" style=\"font-size:30px\"><strong><a href=\"https:\/\/meghancallawayfitness.com\/pull-up-and-lower-body-package\/\" target=\"_blank\" rel=\"noreferrer noopener\">LEARN MORE<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Do you want to practice pull-ups but don&#8217;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&#8230; This exercise strengthens the \u201cpull-up\u201d muscles, and improves shoulder and scapular controlled mobility. \u2063\u2063\u2063 This idea, which certainly didn&#8217;t disappoint, came to me early on in the pandemic as I knew many people wouldn&#8217;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\u2019d expect!&nbsp; 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.\u2063\u2063 \u2063Lie 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. \u2063\u2063 \u2063 Place your hands on the floor. \u2063\u2063 \u2063In the starting position, your arms should be fully extended, and in an overhead position.\u2063\u2063\u2063 \u2063Before 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. \u2063\u2063\u2063\u2063\u2063\u2063 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. \u2063\u2063 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.\u2063\u2063 \u2063 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.&nbsp;\u2063MANY people make this mistake here, and during regular pull-ups. \u2063\u2063 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.\u2063 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&#8217;ve initiated the pull and as your body is traveling towards the &#8220;top&#8221; position. Get a package of&nbsp;The Ultimate Pull-Up Program&nbsp;and&nbsp;The Ultimate Lower Body And Core Program&nbsp;for $157.&nbsp;Both programs regularly cost $97 each, so you save $37.&nbsp; LEARN MORE<\/p>\n","protected":false},"author":1,"featured_media":7386,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"nf_dc_page":"","_jetpack_memberships_contains_paid_content":false,"footnotes":""},"categories":[95,18,576,592,11,87,831,24],"tags":[612,1130,1136,1157,1049,1047,1135,1158,1159,1050,1048,1128,1036,1026,1025,1127,1125,958,960,891,957,959,890,1141,1150,1143,1149,1140,1142,1139,1144,1152,1154,1155,1151,1147,1153,1146,1156,956,955,1035,1034,1032,1033,1057,1061,1056,1060,1054,1058,1055,1059,676,479,1134,1133,667,1122,1126,1138,1137,43,39,1148,1145,635,961,954,496,495,1131,494,469,1124,114,1123,195,41,554,1018,1031,1030,333,1029,1028,1027,514,511,1052,1053,1051,172,470,298,35,1110,682,671,670,1132,1129],"class_list":["post-7379","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-band-exercises","category-bodyweight-workouts","category-filler-exercises","category-minimal-equipment","category-pull-ups","category-pulling-movement","category-serratus","category-the-ultimate-pull-up-program","tag-advanced-pull-ups","tag-band-assisted-pull-ups","tag-band-exercises-for-back","tag-band-exercises-for-lats","tag-band-exercises-for-scapula","tag-band-exercises-for-shoulder-blades","tag-band-workout-for-back","tag-band-workout-for-lat","tag-band-workout-for-lats","tag-band-workout-for-scapula","tag-band-workout-for-shoulder-blades","tag-banded-pull-ups","tag-best-exercise-for-scapula-stability","tag-best-exercise-for-shoulder-mobility","tag-best-exercise-for-shoulder-stability","tag-best-home-pull-up-exercise","tag-best-home-pull-up-workout","tag-best-home-training-program","tag-best-home-workout","tag-best-home-workout-exercise","tag-best-home-workout-exercises","tag-best-home-workout-program","tag-best-home-workouts","tag-best-lower-trapezius-exercise","tag-best-lower-trapezius-exercise-for-athletes","tag-best-lower-trapezius-exercises","tag-best-lower-trapezius-exercises-for-athletes","tag-best-lower-trapezius-workout","tag-best-lower-trapezius-workout-for-athletes","tag-best-lower-trapezius-workouts","tag-best-lower-trapezius-workouts-for-athletes","tag-best-mid-trapezius-exercise","tag-best-mid-trapezius-exercise-for-athletes","tag-best-mid-trapezius-exercises","tag-best-mid-trapezius-exercises-for-athletes","tag-best-mid-trapezius-workout","tag-best-mid-trapezius-workout-for-athletes","tag-best-mid-trapezius-workouts","tag-best-mid-trapezius-workouts-for-athletes","tag-best-minimal-equipment-exercise","tag-best-minimal-equipment-workout","tag-best-scapula-exercise","tag-best-scapula-exercises","tag-best-scapula-workout","tag-best-scapula-workouts","tag-best-serratus-exercise","tag-best-serratus-exercise-for-athletes","tag-best-serratus-exercises","tag-best-serratus-exercises-for-athletes","tag-best-serratus-workout","tag-best-serratus-workout-for-athletes","tag-best-serratus-workouts","tag-best-serratus-workouts-for-athletes","tag-home-pull-up-workout","tag-home-workout","tag-home-workout-exercises-for-back","tag-home-workout-for-back","tag-home-workouts","tag-how-to-do-pull-ups","tag-learn-how-to-do-pull-ups","tag-lower-trapezius-muscle","tag-lower-traps","tag-meghan-callaway-pull-up-program","tag-meghan-callaway-pull-ups","tag-mid-trapezius-muscle","tag-mid-traps","tag-minimal-equipment","tag-minimal-equipment-exercise","tag-minimal-equipment-workout","tag-mobility-training","tag-mobility-wod","tag-mobility-work","tag-mobility-workout","tag-overhead-mobility","tag-pull-up","tag-pull-up-advice","tag-pull-up-program","tag-pull-up-tips","tag-pull-up-training","tag-pull-ups","tag-scapula","tag-scapula-exercise","tag-scapula-exercises","tag-scapula-stability","tag-scapula-training","tag-scapula-workout","tag-scapula-workouts","tag-scapular-stability","tag-serratus","tag-serratus-anterior","tag-serratus-anterior-muscle","tag-serratus-muscle","tag-shoulder-health","tag-shoulder-mobility","tag-shoulder-stability","tag-the-ultimate-pull-up-program","tag-towel-workout","tag-towel-workouts","tag-train-at-home","tag-train-from-home","tag-warm-up-exercise","tag-weighted-pull-ups","main-post"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.4 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Practice Pull-Ups Without A Bar? - Meghan Callaway<\/title>\n<meta name=\"description\" content=\"Do you want to practice pull-ups but don&#039;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.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/meghancallawayfitness.com\/my-blog\/practice-pull-ups-without-a-bar\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Practice Pull-Ups Without A Bar? - Meghan Callaway\" \/>\n<meta property=\"og:description\" content=\"Do you want to practice pull-ups but don&#039;t have access to a bar? Or do you already do pull-ups and want an additional exercise to add to your arsenal? 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