The Pull Up Bar Exercises & Pull Up Bars You Need for Great Fat Buring Workouts
Pull up bar exercises are a great way to burn tons of fat, get strong, and build lean muscle that boosts metabolism all day every day.
The top things to consider when adding this piece of equipment to your cheap home gym.
Everything you ever wanted to know about pullup bars including fun workout videos, a free pull bar workout, and the best alternative to pullup bars, the Fitness Anywhere Suspension Trainer, TRX for short.
The Pull Up Bar Exercises That Blast Fat & Build Lean Sexy Muscle
1. Plyometric Back Exercises that involve squat jumps to pull up or burpees to pull up (as shows in the video) build muscle but also burn tons of fat and they are great for women who are not as strong because the lower body portion of the exercise provides a longer recovery for the upper body.
2. Fullbody Ab Exercises like knees to elbows, knee ups, or toes to hands (featured in the video and workout below) are the toughest ab exercises you can do but they also burn a lot of calories and fat because you use your entire body.
3. Isometric or Negative Back Exercises that take the pull up out of the exercise and require you to either hang with arms slightly bent or to descend very slowly, build endurance, teach your body to resist fatigue, and challenge your muscles in a totally different way so they burn tons of fat.
The Best Pull Up Bar Options for Fat Burning Workouts
Downside The price is really the only thing that people complain about but here's the deal, you can buy a less expensive product and it won't be as sturdy so you won't feel safe using it and chances are you can buy this product used. So really not a big deal.
Creative Fitness Door Gym This bar is very similar to the P90X bar but with just two hand grip options, no screws, bolts, of fasteners, and at half the price. This is a great option for those who don't need multiple grips and are looking for a more affordable bar.
Downside You have to use it in a doorway because it's designed primarily for pull up exercises. This leaves little space for the more dynamic exercises like burpees to pull ups or ab wipers, etc. If you are strictly using it for back exercises this is a great bar.
Joist Mount Chin Up Bar This is your basic no frills bar like the one featured in the 1st video. You can get pretty creative with this bar and even if you're not that strong you can place a chair or step stool in front and use it as an assist by pushing with your feet to help you up (a trick I learned from P90X).
Downside This bar needs to be attached to a wood joist. A great feature for people who are packing serious muscle or those using weight. Also great for those who workout in a basement or garage but not so great for living room or home office workouts.
Best Alternative To A Pull Up Bar That Offers More Fat Burning Options
This simple piece of equipment can be attached to virtually any overhead fixture, a door, or a tree and allows you to perform bodyweight rows, suspended lower body work, as well as incredibly challenging core and cardio exercises.
The TRX is a great tool for people looking to progress to more challenging bodyweight exercises and is currently the #1 tool that all the best boot camp trainers and group fitness instructors are using to help their clients burn fat, lose weight, and get fit.
Learn more about the TRX and check out a picture of how we set up our TRX in our living room so we can use it every day.
Fat Burning Pull Up Bar Workout
Perform 10-15 reps of each exercise. Superset exercises taking one minute breaks between supersets or do it as a giant circuit taking 90 second breaks between circuits.
Squat Jump 1) Stand with feet shoulder-width apart, trunk flexed forward slightly with back straight in a neutral position. 2) Arms should be in the “ready” position with elbows flexed at approximately 90°. 3) Lower body where thighs are parallel to ground. 4) Explode vertically and drive arms up. 5) Land on both feet and repeat. 6) Prior to takeoff extend the ankles to their maximum range (full plantar flexion) to ensure proper mechanics.
Pull Up Bar Workout Tip Jump to the bar stabilize your body then go right into the next exercise and raise the knees up to waist or chest level.
Hanging Hip Raise 1) Grab onto bar and hang from the bar with your arms straight. 2) Start position: bring knees up with hip flexed at approximately 90°. 3) Keeping back firmly pressed against back support, slowly lower legs. 4) Return to start position. 5) Remember to keep head and back in a neutral position. Keep stomach tight (naval drawn in towards spine) throughout entire movement.
Pull Up Bar Workout Tip Contract the abs hard as the knees go up then jump back to floor and repeat both exercise back to back.
Pullups with Bands 1. Start by placing your feet in the band and your hands on the bar. 2. With your legs straight pull yourself up until your chest reaches the bar. 3. Return to the starting position and repeat for the desired repetitions.
Pull Up Bar Workout Tip If you can't attach bands to your bar then use a step stool to assist. Place one or two feet on there and push up with the feet until you get stronger.
Leg Raise Pike 1. Start by holding a high bar with your body outstretched completely. 2. Proceed to raise your legs up and touch your feet to the bar. Keep legs as straight as possible. 3. Do not swing during this motion. Your upper body should stay relatively quiet. 4. Return to the starting position and repeat.
Pull Up Bar Workout Tip You can modify this and make it easier by raising the knees to elbows instead of feet to bar.
Standing Chest Cable Fly Start Position: Stand in the middle of the cable crossover and grab one cable in each hand so that your hands are extended out to the side. Contract your chest muscles while keeping your arms semi-straight. Pull your hands in towards the front of your body keeping your arms straight. Return to starting position and repeat.
Pull Up Bar Workout Tip Attach bands to bar and bend elbows before pressing forward. Alternate stepping one foot forward to work the abs more.
Vertail Jump (stationary) Start in an athletic stance. Quickly bend your knees and hips into a squat. Explode up and jump up as high as you can and reach for highest mark. Land in a parallel stance.
Pull Up Bar Workout Tip Jump and touch the bar. Land softly to protect knees.