Pull Ups

Here's a question for you; aside from just doing pull ups what can I do to improve my pull ups when a bar is not available? Mine are terrible, and I want to do everything I can to change that!

Steven told me today that he bought an at home pull up bar (that fits in a door frame.) His plan is to perform a few body weight pull ups everytime he walks through the door. Great idea! What Steven has organically planned is a technique called "grease the groove." Pick a rep range that is easily do-able, and knock out a few sets randomly throughout the day. After you've regularly performed that rep range for a couple weeks, up the reps a bit.

Now his original question regards practicing pull ups without a bar. This is a little more difficult.

Big picture idea: when constructing a workout (this includes home workouts,) especially a workout that exists outside of your regular programming, it's a good idea to create balance. Balance in the parts of the body working (lower body upper body, core,) and directions you're moving (push, pull and twist.)

Push movements are much easier to do without equipment, (squats, push ups, handstand walks, etc.) Without some sort of bar, you can't even pull your own bodyweight. To pull you may have to get creative and do bent over rows with a laundry basket or loaded bucket. Or, is there any surface in your apartment that you can use to do bodyweight rows on? A strong table or counter?

Now, while you might not be able to create the perfect push-pull upper-lower workout at home, something is better than nothing. General upper body strength is going to translate into better pull ups. As will coming to class regularly and losing some weight (or at least swapping fat for productive muscle.)