DaveWillis1978
Total Posts: 19
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05-13-20 05:13 AM - Post#897953
Hi Guys,
I'm starting to get my Lockdown workout dialled in now but as all I have to work with is 3 KBs (16kg, 24, & 32kg) I'm missing out on a vertical pull move. I don't have anywhere in my garage to put up a pull up bar and the doorway ones are months away from delivery online in the UK.
So I was wondering if anyone could recommend an alternative? I was thinking maybe one arm KB cleans or a 2 Hand KB Clean with a heavyish KB? Would these be an ok alternative so I don't end up doubling up on bent over rows?
Thanks
Edited by DaveWillis1978 on 05-13-20 06:15 AM. Reason for edit: No reason given.
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iPood
Total Posts: 2360
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The only thing I can think of to substitute the vertical pulling pattern is this: https://m.youtube.com/watch?v=vq7QMOLb3Rs
You can put a couple of KBs on a bathroom mat and use it as a sled of sorts.
And pull-overs.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
Edited by iPood on 05-13-20 07:36 AM. Reason for edit: No reason given.
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BrianBinVA
Total Posts: 5140
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05-13-20 09:17 AM - Post#897957
Not to be that guy, but why do you need a vertical pull? (Just curious.) I've never understood this idea.
That said, just use KB snatches.
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AAnnunz
Total Posts: 24932
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05-13-20 09:39 AM - Post#897960
How about lat pulldowns with bands? I hang mine on a strong tree branch, and do straight arm pulldowns and high rows, too.
| Be strong. Be in shape. Be a man among men, regardless of your age or circumstances. |
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DaveWillis1978
Total Posts: 19
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The only thing I can think of to substitute the vertical pulling pattern is this: https://m.youtube.com/watch?v=vq7QMOLb3Rs
You can put a couple of KBs on a bathroom mat and use it as a sled of sorts.
And pull-overs.
Thanks iPood, I'd never have thought of something like that, I'll give it a try.
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DaveWillis1978
Total Posts: 19
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05-13-20 09:43 AM - Post#897962
Not to be that guy, but why do you need a vertical pull? (Just curious.) I've never understood this idea.
That said, just use KB snatches.
I just like to keep my workouts balanced (horizontal push/pull, vertical push/pull) plus I really enjoy them and they seem to 'work' for me.
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DaveWillis1978
Total Posts: 19
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05-13-20 09:50 AM - Post#897963
How about lat pulldowns with bands? I hang mine on a strong tree branch, and do straight arm pulldowns and high rows, too.
AAnnunz, yeah I had considered bands but I don't have any tree branches to hang them from outside or any rafters in the garage to use either.
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DanMartin
Total Posts: 20705
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05-13-20 10:01 AM - Post#897964
Just do violent swings. At the top of the swing lock down your upperbody. Your lats will get all the work you may need until you get a pullup bar.
As an aside, why don't you explore making your own pullup station with pipe?
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iPood
Total Posts: 2360
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05-13-20 10:24 AM - Post#897965
Not to be that guy, but why do you need a vertical pull? (Just curious.) I've never understood this idea.
That said, just use KB snatches.
I've found that my body likes six patterns:
- Vertical pushing.
- Vertical pulling.
- Horizontal pushing.
- Horizontal pulling.
- Lower body pushing.
- Lower body pulling.
And I if spend too much time neglecting one, I start to develop nagging injuries.
I don't need to train all of them all the time, but I make a point of practicing as many of them as possible over the course of a bunch of months.
"I think we often spend too much time focusing on max fitness
and not nearly enough on maintaining our minimums.
It seems we need to think sustainable rather than obtainable.
Meaning whatever we do today, we can do it again tomorrow.
Never taking so much from ourselves that we can't."
Dan Martin |
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DaveWillis1978
Total Posts: 19
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05-13-20 10:30 AM - Post#897968
Just do violent swings. At the top of the swing lock down your upperbody. Your lats will get all the work you may need until you get a pullup bar.
As an aside, why don't you explore making your own pullup station with pipe?
Thanks Dan, I'm doing swings already so I'll make sure to do them more aggressively
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Cearball
Total Posts: 273
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BrianBinVA
Total Posts: 5140
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05-13-20 10:52 AM - Post#897971
Not to be that guy, but why do you need a vertical pull? (Just curious.) I've never understood this idea.
That said, just use KB snatches.
I just like to keep my workouts balanced (horizontal push/pull, vertical push/pull) plus I really enjoy them and they seem to 'work' for me.
Fair enough, I've just never seen the need (altho I have seen lots of articles). Again, I'd say go with snatches with what you have available.
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RyanH
Total Posts: 853
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05-13-20 11:56 AM - Post#897977
Just do pullups on the door. 
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aussieluke
Total Posts: 5439
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05-13-20 11:56 AM - Post#897978
Just do violent swings. At the top of the swing lock down your upperbody.
I’ve always called these “swings”
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Browser
Total Posts: 507
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05-13-20 12:40 PM - Post#897981
Pullups and even machine pulldowns have always given me shoulder and elbow pain. My favorite vertical pull has always been upright rows\high pulls\whatever you want to call them. Just a little body english and pull to eye level and hold for a beat before lowering under control. These always worked my upper back way better than pulluups\pulldowns and without accompanying joint issues. I've never tried them with kettlebells, but I imagine they would work just fine.
"The trouble about always trying to preserve the health of the body is that it is so difficult to do without destroying the health of the mind."~GK Chesterton
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Adam S
Total Posts: 629
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05-13-20 01:47 PM - Post#897982
It sounds like you have bands. If you can anchor them to a door handle or if you have one of those handy door anchors that come with many bands, you can do a vertical pulling movement without having a rafter or tree branch. A vertical pull does not require that you anchor the band above your head. A vertical pull can be accomplished in any position in which the line of pull has your hand going from stretched beyond ("over") your head to contracted by your ribs (or lower). So you can do a vertical pull by anchoring the band at waist height or lower (preferably lower) and lying on your side with the working arm up and extended and then pulled "down" to your side. (So to work your left side, lie on your right side with your left bicep by your ear, holding the band with your arm extended.) Think of "vertical" as oriented in relation to your body, not in space. What this means is that a movement that seems horizontal in relation to the floor and ceiling can be "vertical" in relation to your body if you align your body correctly. I have been doing lots of band exercises and watching lots of train-at-home YouTube videos posted in the last few months by people like John Meadows, Eugene Teo, and Fouad Abiaad. They have lots of great band training suggestions, and the whole experience has given me an appreciation not only about how important angles are to training but also about how you can create and tweak the angles just by some creative body positioning to direct the line of pull by focusing less on the initial location of the anchor, pivot, etc., and more on positioning your body in relation to the anchor, pivot, etc. That's the genius of exercises like the prone pull up and others. Athlean-X also has examples of bodyweight movements that are based on reverse engineering the line of pull. Some work better than others. (The bodyweight floor glute/hamstrings exercise on that channel is great. The bodyweight floor side delt exercise isn't.) Good luck with all this. Once you get used to reorienting your body (and your thinking), you may find it liberating!
| Why are you squatting in the curl rack? |
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Jordan D
Total Posts: 771
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05-13-20 02:09 PM - Post#897985
As an aside, why don't you explore making your own pullup station with pipe?
This is what I’d do. There are a thousand DIY schemes out there on Google. Hanging and pull-ups are too important, IMO. Or, do what I’ve been doing: walking down the local soccer field and doing chins on the goal posts.
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Old Miler
Total Posts: 1744
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05-13-20 03:57 PM - Post#897988
Is your garage tall enough? If not, a daily walk with an appropriate-length piece of rope that goes past a suitable tree should work...
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lucktree
Total Posts: 890
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05-15-20 02:38 AM - Post#898047
Could you balance a broomstick across the tops of two sturdy chairs, and, with a stiff body and feet on floor, do a sort of upside down row/pullup?
| Power is nothing without control! |
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GeoffreyLevens
Total Posts: 357
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05-15-20 09:34 AM - Post#898062
Could you balance a broomstick across the tops of two sturdy chairs, and, with a stiff body and feet on floor, do a sort of upside down row/pullup?
Depending on how it's constructed, I have done similar using the edge of a dining table. Some have a deep "lip" underneath that blocks ROM. But if that's not there, a table edge works great. Oh, it does need to have legs placed such that you can stretch your body out underneath it.
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RupertC
Total Posts: 1479
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GeoffreyLevens
Total Posts: 357
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05-18-20 11:05 AM - Post#898192
Wouldn't "improperly done" ab wheel, emphasizing pulling with the arms rather than the abs, be sort of a straight arm lat pull-down?
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jold
Total Posts: 59
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Adam S
Total Posts: 629
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If you have bands, there is a video by Bodylastics called "Top Five Resistance Bands Lat Exercises for a Wide Back" that may be helpful. I found it last night, and it includes some ideas along the lines I suggested about changing your body orientation to make "horizontal" movements into vertical ones. (I tried to provide a link but it didn't work. You can just search YouTube.) Good luck!
| Why are you squatting in the curl rack? |
Edited by Adam S on 05-18-20 12:46 PM. Reason for edit: No reason given.
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