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  1. #1

    Join Date
    Feb 2004
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    Northampton, UK
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    228
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    KARATE / MUAY THAI

    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
    Join Date
    Apr 2003
    Posts
    3,242
    Style
    Wu Style TCC + BJJ
    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
    Location
    Germany
    Posts
    711
    Style
    kickboxing, judo
    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

    Join Date
    Feb 2004
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    Northampton, UK
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    228
    Style
    KARATE / MUAY THAI
    didnt think there was. its a pretty unique action.

    dammit....

  5. #5

    Join Date
    Sep 2003
    Location
    Canada
    Posts
    20,890
    Style
    Shi Ja Quan
    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
    Location
    Xi'an, P.R.C.
    Posts
    4,249
    Style
    Chinese Kung Fu
    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
    Posts
    60
    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
    Location
    Illinois
    Posts
    432
    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
    Join Date
    Dec 2002
    Location
    Toronto, Canada
    Posts
    3,578
    Style
    Karate/Muay Thai
    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
    Join Date
    Dec 2004
    Posts
    4,993
    Style
    Kyokushin Karate
    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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