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  1. #1

    Join Date
    Feb 2004
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    Hell yeah! Hell no!

    replacement for pull ups?

    ive been training with the mark hatmaker 'gladiator conditioning' dvd for a while, but i need a replacement for the pull up section, as i dont have access to a bar or approprite bit of ceiling to hang off. any ideas?

    if it makes a difference, i'm interested in it for boxing rather than grappling..

    any help would be really, really appreciated..

    cheers all

  2. #2
    Bang!'s Avatar
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    Apr 2003
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    Hell yeah! Hell no!
    Military press.

    If you don't have weights at your disposal, I've seen a one-armed, seated kettle bell military press, which you could use a bucket or something equivalent for.

  3. #3

    Join Date
    Apr 2004
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    Hell yeah! Hell no!
    uuuuh .... no.
    the pull up is a "pulling" motion which includes (for example) the latissimus dorsi. military PRESS is not a pulling motion and does not include the aforementioned muscle (as much).

    there is no real substitute for pull ups, iam sorry. really. no.

  4. #4

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    Hell yeah! Hell no!
    didnt think there was. its a pretty unique action.

    dammit....

  5. #5

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    Hell yeah! Hell no!
    Bent over rows with either a dumbell or barbell, keep the knee(s) slightly bent ( or one leg on a bench for one armed rows.
    Deadlifts well work your WHOLE back, indeed, your whole body almost.

    But if you can pull up, DO IT !!

  6. #6

    Join Date
    Oct 2002
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    Xi'an, P.R.C.
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    Hell yeah! Hell no!
    Just get one of those bars for 20$ that you put in a doorway. Worst case scenario is you have to bend your knees if you're too tall.
    Fighting evil and upholding justice in blue silk pajamas baby!
    http://youtube.com/watch?v=UGaYD_wcaIg

    http://youtube.com/watch?v=6Uepo9ahg-M

    Bah!!! Puny Humans.



  7. #7

    Join Date
    Jan 2003
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    Hell yeah! Hell no!
    The pull-up's primary target are Lats. Muscles used to assist in the movement are: Biceps, Brachialis and Brachioradials, Teres, Rhomboids, and Traps (a few others too). Exercises that hit this group of muslces are pull-up/chin-ups and they're derivatizes. You can also use various "pull down" motions on gym equipment.

    Another way to hit the lats is in a compound motion addressing a large portion of the back such as rows. Bent-over rows accomplish this with free weights. You can use a barbell or bumb bells.

    Like Omar said, spend $20 bucks a get a doorway bar. It's one of the high return on investment pieces of hardware yo can find.

  8. #8

    Join Date
    Jun 2003
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    Hell yeah! Hell no!
    If you want to improve quickly with the pull-ups, hit a rock climbing gym and start bouldering and climbing routes. I found that I improved dramatically faster than with just doing pull-ups. And your grip will become freakishly strong as well too.

    The downside, it takes away from MA training.

  9. #9
    CrimsonTiger's Avatar
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    Ummm...lat pulldowns on a cable machine? It's virtually identical, but without the balance/secondary muscle requirements.

    I don't do many pull-ups, it's hard to find a good place for wide-grips. (Narrow/shoulder grip ones aren't as useful, too much bicep.)
    Regards,
    CrimsonTiger

    "Na'h, they should go to old school rules.
    One guy gets sword and sheild, the other gets a net and a trident.
    Lions eat christians between rounds." - Strong Machine

  10. #10
    Yes Koto got his name changed, quit asking... supporting member
    VikingPower's Avatar
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    Hell yeah! Hell no!
    Quote Originally Posted by oni
    ive been training with the mark hatmaker 'gladiator conditioning' dvd for a while, but i need a replacement for the pull up section, as i dont have access to a bar or approprite bit of ceiling to hang off. any ideas?

    if it makes a difference, i'm interested in it for boxing rather than grappling..

    any help would be really, really appreciated..

    cheers all
    Just get ghetto with it and use your door. Throw a towel over the top, prop it open against the wall as far as you can, and do your pullups there. Or find a tree outside somewhere you can grab onto and do them there. That's a good DVD btw, I own a copy myself. Nothing too new or extraordinary, but a good routine for functional strength.

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