I get asked a lot about the best way to get a workout in with limited time and without having to spend money on a gym membership. There are a lot of great exercises you can do at home in a short period of time but I think the pull-up is one of the best.
The pull-up is one of the best things you can do to develop functional strength. If you can pull yourself up from a hanging position, you can probably climb anything (important during a zombie apocalypse.) “The pullup targets more muscles than any other upper-body exercise,” says MMA strength coach Chad Waterbury, M.S.
It’s an essential movement for strengthening the upper body and abdominals. I was even sore the first time I did it. What I love most about this lift is it’s possible to modify to make it easier or harder, based on your level of experience.
Interspersing this short, intense workout is a great way to stay physically active throughout the day.
Here’s What You Do
You’ll need some type of pull-up bar. My favorite is this doorframe pull-up bar. It’s super cheap on Amazon and can work on almost any doorframe. You can also do a variety of pull-ups/chin-ups with it. You could even install it in an office doorway to keep you active throughout the day.
Every time you walk through the door with the pull-up bar, perform 5 pull-ups. Take an overhand (palms away from you) wide grip on the bar. Take 2 seconds to pull up and 3 seconds to lower yourself. Always pull your shoulder blades together as you go up. If one pull-up is hard for you, rest your feet on a chair.
You can really engage your core if you pull-up with your legs parallel to the floor.
If you’re like me, you will end up going through the door multiple times a day, resulting in a great work-out.
Watch me and my son demonstrate the pull-up here.
TAKEAWAY: The pull-up is the foundation of functional strength and can be easily performed throughout the day to stay active.
7 DAY CHALLENGE: Try to do 5 pull-ups 3 times a day.
QUESTION: What’s your favorite way to stay active throughout the day?
Thanks for taking the time to read this. Now, I want to learn from you – share your questions, thoughts and stories!
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