5 of the Greatest Indoor Workouts on a Pull Up Bar
Expensive workout equipment and gym sessions aren’t the only solutions to getting leaner and stronger muscles. With the right technique and the classic but inexpensive pull up bar, you’ll be able to get the physique you want without leaving your home or breaking your budget.
For a great indoor workout, here are some of the best exercises you can do.
1. Chin ups
Chin ups are a great way to work on your entire body since it forces you to use all your muscles to lift yourself up. If done right, it’s also a good workout to target your biceps and back muscles.
To do chin ups, you have to start from a dead hanging position with your elbows straight and your palms facing your direction. Make sure to tighten your core as well as the muscles in your arms and back as you lift yourself up. Once your chest touches the bar, you can slowly return to the starting position.
The good thing about chin ups is that you can do variations of this exercise. You can do the jumping chin ups or the flex hangs.
2. Knees to elbows
Knees to elbows is a popular move in cross fit but you can also do a variation of it using a pull up bar. To do this, you have to make sure that your hands are placed a little wider than your shoulders’ width. Let your knees touch your elbows first before lowering yourself to the original position. This move can improve your stamina, strength and coordination.
3. Toes to bar
Toes to bar is a bit similar to the ‘knees to elbows’ routine but it’s a bit more challenging. Instead of touching your knees to your elbows, you have to touch your legs to the bar while keeping your knees straight.
To get the most out of this move, it’s a good idea to invest in the best wall mounted pull up bar. Since you’ll be placing all your weight on the equipment; you have to ensure that it can provide the right support. There are a lot of choices in the market today so be sure to read pull up bar reviews first to know which ones are worth looking into. Aside from price, you also have to consider the type of pull bar you’ll need. You can get a fixed type or a removable type.
The L-sit isn’t just a floor exercise; it makes a good pull up bar workout, too. It targets the abdominal muscles primarily and provides a good workout for your arms and shoulders as well. This move can be a bit difficult for beginners.
In doing the exercise, take a secure grip at the bar and raise your legs until they are completely horizontal and parallel to the floor. Tighten your core and hold this position for as long as you can. For added difficulty, you can use the l-sit to progress to a ‘toes to bar’ position or to do a full pull up move.
5. Muscle ups
The muscle up exercise isn’t for the faint-hearted as it takes a lot of practice and strength. For this routine, you have to start in a dead hang position and lift yourself up to a chin up. Secure your grip and lift your chest and body up to a dip. These steps are challenging but they can be very rewarding once you’re able to conquer the move. To master the muscle up, you have to learn how to use your core, hips, shoulders as well as your chest.