Using only a Pull up bar, you could have a full body workout. Pull up bars are not made only for pull ups. There are so many exercises that could be done on a pull up bar.
Here are six uses of them:
1. Strict Pull up/chin up workout
Step 1: Hang on to the bar in a Dead hang, having the arms shoulder width apart and active shoulders.
Step 2: while keeping the core tight and your body in a straight line, start pull yourself up towards the bar bringing the chin over bar.
Step 3: return to starting position without relaxing your muscles as it could cause stress on the shoulder joint. Repeat
Target muscles: Shoulders, Back and arms.
Variations: Different grips: wide, narrow, chin ups, pull ups behind the neck
2. Kipping Chest to bar
Step 1: Hang on to the bar in a Dead hang, having the arms shoulder width apart and active shoulders.
Step 2: while keeping the core tight and start doing beat swings (the kip)
Step 3: once you reach the arch position in the Kip, start pulling your body towards the
bar, just pull harder.
Step 4: After the chest touches the bar, push your body away from the bar NOT down in order to continue the momentum of the kip. Repeat.
Target muscles: Shoulders, Back and arms.
Variations: Strict chest to bar
3. Strict Toes to Bar
Step 1: Hang on to the bar in a Dead hang, having the arms shoulder width apart and active shoulders.
Step 2: lift both legs off the ground and going all the way up to touch the bar. Active lats.
Step 3: go back to starting position. Repeat.
Target muscles: Back, Abs
Vairations: Knees to Elbows, Bent legs toes to bar, Straight legs Toes to bar
4. Parallel Bar Dips workout
Step 1: Support yourself on the bar, shoulders hips and feet and all in one line. Eyes on the horizon.
Step 2: Lead the shoulders to dip until shoulder reach parallel with or below the elbows.
Step 3: Press back up to reestablish lock out in the elbows. Repeat.
Target muscles: Shoulders, Triceps, Pecs
Variations: L-sit bar dips, Tuck bar dips, Ring Dips
5. Elevated leg bench dips workout
Step 1 : get in front of a bench or sturdy elevated surface and position your hands palm down behind your back. Your legs should be elevated on another bench or chair. Hips in line with the shoulders, keep your core tight.
Step 2: Pull your shoulders back and keep your chest up high, then lower down so that your elbows are at a 90 degree angle. Push back up and repeat.
Target muscles: Shoulders, Triceps, Pecs
Variations: straight legs bench dips, Bench Knee dips
L-sits/ Knee Tucks
Step 1: Support yourself on the bar, shoulders hips and feet and all in one line, with your eyes on the horizon.
Step 2: Lift both legs in a controlled motion until your legs are parallel to the ground. Hold for 10 sec (or as long as you can). Bring the legs down. Repeat.
Target muscles: Core, Hip flexors, Legs, forearms, arms
Variations: foot supported L-sit, One-Leg supported L-sit, L-sit from hang, L-sit on the rings
