If you want a strong back but don’t have any equipment, I’ve got you!
Go to your local park and use this pull up progression.
*Obviously it will take some time to build up the strength to the last step, but it’s possible to learn a pull up without ANY equipment.
Here you go:
- Start with an inverted row with bent legs. Focus on getting the body plank like and pull your chest to the bar.
- Move to a straight leg inverted row. This increases the difficulty, still keep your body as plank like as possible.
- Try a supported body weight hang, take some weight on your feet and build up to being able to take all your weight in your hands.
- Move to a body weight hang, work up to 30 seconds to a minute.
- Learn how to activate the back muscles with a supported scapular retraction. Draw your shoulders away from your ears by drawing your shoulder blades down your back. Do not bend your arms as you lift yourself towards the bar.
- Next try to do a scapular retraction while hanging.
- Try a jumping pull up, modify how much you use your legs over time.
- Next, jump up to the bar and control the descent from the bar – this is the ECCENTRIC contraction and actually the strengthening portion of the move.
- Finally, use any grip to do a pull up. Palms facing you is a bit easier (this is a chin up), but you might try a parallel or palms out grip depending on the bar available to you.
Being able to do a pull up or chin up is such an empowering strength move!
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