Olympic bars, curl bars, sit-up machines… Forget them, today we're building killer abs with the only tool you need: a pull-up bar.
If you are new to calisthenics, follow this step by step guide; the exercises range from easy to difficult.
Let's grab this bar.
Abdominal Pull Up Bar Exercises For Beginners
Hanging from a horizontal bar has several advantages over floor workouts. It takes a lot more effort and a lot more muscles working simultaneously, more body stabilization and control, and it engages your abs differently than when you're lying on the floor.
If you're new to all of this, here's where to start.
# 1 Knees
First step, the fundamentals. You lift your knees up and down and that's it. So, what is so special? Just because this exercise is the very basis of pull-up bar abs training doesn't mean you can do it in a haphazard way.
The fundamentals (True for all pull-up bar exercises)
Whichever handle you use, open or close, from below or from above—do not let the bar slide in your distal fingers. Slipping puts too much pressure on your elbows, which can lead to elbow joint problems over time.
As you start to hang down, keep your back - lats, traps, rhomboids, and arms - shoulders, biceps, forearms tight and tight. Your whole body needs to be activated.
Always think about the muscles you are training and try to feel them twitch. Do it on the way up and going down.
Top error: Don't relax all the way down, keep your feet slightly in front of your hips.
Second step! Start rotating your knees to activate your obliques. This exercise is good for beginners and can not only strengthen your abs, but your entire core. Suppose, of course, that you activate it and you don't wobble like a piece of cloth in the breeze.
Your trunk must remain absolutely vertical at the lower point. No leaning back and no swaying. Keep your elbows perfectly straight and control the tempo both up and down.
Crunch Circles (windshield wipers folded)
Third step, get hardcore. Well, not too hardcore, but this exercise can surely kill your abs when done right. Look at the gif. Do you see the swing at the lowest point? Ideally, this shouldn't happen.
Keep all range of motion under your control. The movement should be slow and your whole body should be tense. This way, you will be able to avoid swinging. If you can do it, you are a beast.
Lift the leg
It is certainly a much more difficult abdominal exercise than just knees. Here, resistance is the weight of your legs multiplied by the leverage that their length creates. Good news - it also makes it a lot more rewarding.
Don't let your body sway: the negative (lowering) phase should be completely under your control, with a brief pause at the lowest point. Keep your arms as straight as possible.
Top error: Don't cheat and use momentum, and don't fall into an anterior pelvic tilt. Keep a posterior pelvic tilt even at the lowest point.
Toes to Bar
This is the ultimate pull up bar exercise to build your six pack. As well as killing your abs, raising your legs beyond 90 degrees engages your hip flexors.
The key is not to focus just on flexing your hip socket, but to bend at pelvis level, trying to curl your pelvis. A hint: you should try to "show your assTo the person in front of you. Thinking about it improves your technique, ridiculous as it sounds.
Superior council: To start, you can bend your elbows a bit. Keeping your arms straight is much harder than it looks.
The L-sit is the foundation of calisthenics. It might sound easy, but the looks are deceptive. In fact, if you can hold it for 30 seconds with your legs straight, you are a rockstar.
Try to keep your legs as straight as possible, even if you can only do so for a second or two. The longer you can keep your legs straight, the more beneficial this exercise is. As it gets harder and harder, start bending your knees.
Siders hanging in L
As you get strong enough to hold the L-sit for at least ten seconds, you can start to make it harder by moving your legs from side to side. This engage your obliques, which are the muscles responsible for rotating the torso.
Keep your shoulders activated, does not let them slide in the passive suspension. Pull your shoulder blades back and down in active suspension.
L-shaped hanging scissors
Another way to make the L-sit harder is to start chiseling your legs left and right. This combines an isometric ab contraction with dynamic leg movement, preparing you for more advanced calisthenic routines.
Key points: Keep your core, legs straight, and maintain a 90 degree angle.
Knees to Bar Crunch
Unlike its floor counterpart, bar crunching engages not only your abs, but almost your entire torso. Going to the top with your arms straight is a real challenge for your lower back, and coming down slowly is a real test on your lats.
Do not throw yourself or rush back down. See the gif? Your return should be twice as slow. Your abs lose most of the tension at the highest point, so it's in your best interest to compensate for it on the way down.
This exercise looks easy, and it's easy if you cheat and swing your arms to create momentum, as shown in the gif. But if you don't, hanging crunches suddenly become difficult and effective.
You might say, why not just do some floor crunches? This is because of two things: when you hang up with your head down, you don't lose tension in your abdominals on your return (eccentric phase), and because gravity adds extra weight to your torso.
If you've tried the exercises in the previous section, you've seen that a pull-up bar gives you much lower core activation.
Are you ready to get even more?
If the L-sit is too easy for you, try the V-hold. Remember, V is for the win: if you can hold it for 30 seconds, you're a champion.
Oblique toes to cross off
Strong and well-developed obliques make your V-shape even more impressive. Guess what else makes you look awesome? Make oblique toes against the bar with straight arms and legs.
Extended leg circles
Basically it is the most dynamic variation from the previous exercise. The hardest part is keeping your legs and body from swinging at the lowest point.
L-sit toe at the bar
Shifting from the toes to the bar in the L position forces you to have perfect control over the eccentric phase, and going back engages your whole core because this way you can't cheat and gain too much momentum by lifting your legs.
This sit-up exercise combines an isometric v-grip with dynamic sides, making it incredibly difficult. If you can craft 20 windshield wipers with perfect technique - locked arms and legs straight, 90 degree angle - your abs is surely a benchmark for most athletes.
Remember the "show your assPrinciple and keep your butt up in the air.
The bottom line
Not having a gym membership is a bad excuse for not having a shiny six pack. Take a pull-up bar (or parallel bars) and kill that ab.
No matter where you start, basic knees or extremely difficult windshield wipers, the bar can become your all-round best friend for building strength, power and stretching your muscles.
Appreciate the article? Do you know of any other killer pull up bar exercises? Let us know in the comment section below!
PS If you run out of results, find on how testosterone may be responsible for it and how you can fix it naturally.
Can't wait to finally meet your abs? Cover him in heavy armor because you love him too much? These 15 sit-up sit-up exercises will change it once and for all.
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Coming up with your perfect bodybuilding workout program and diet to match can seem like quite the process. You have to plan how many days a week you’re going to workout, what exercises you will include in your program, how long your rest periods will be, how many reps you should perform for each exercise, and on and on it goes.
Many individuals do tend to feel slightly overwhelmed with the amount of information available out there as to what works ’best’, and therefore take more time than they should to even get going.
The sooner you can get into the gym and start actually pushing the weights, the sooner you will start building force and seeing your body transform into your ideal
physique. That said, you obviously do need to make sure you are following some sound strategies so that the workouts you are doing will help you build muscle. If you pay heed to these rules, probabilités are you are going to be on the way to success as long as you also are sure that the nutrition part of the equation is included as well.
The first bodybuilding tip that will make the single biggest difference on your rate of bourrinage gain is whether you are able to consecutively add more weight to the bar.
It’s not going to matter how many fancy principles you use, if you aren’t increasing the sheer amount you are lifting over a few months of time, you aren’t building bourrinage as quickly as you should be.
The number one priority of any muscle gaining bodybuilding workout program should be lifting heavier and heavier weights.
When you get ’stuck’ and aren’t able to bump the weight up higher, that’s when you start tinkering with other strategies such as drop sets, supersets, etc., as a means to help increase the body’s potential, so that in a few more weeks, you can bump it up to the next weight level.
All those fancy protocols will definitely have an advantage down the road once you’ve attained a level of musculature you’re satisfied with, but until that point, you should use them intermittently when you’re unable to lift heavier.
The deuxième bodybuilding tip to pay attention to is the rule on failure. Some people believe that lifting to failure each and every single set is the best way to build muscle. They think that in order to get a force to grow, you have to fully exhaust it.
While it is true that you have to push the groupes musculaires past their comfort level in order to see progress, you can run into a number of problems when you’re lifting to failure each and every set.
The first major venant is central nervous system fatigue. Workout programs designed to go to failure each and every time will be very draining on the CNS.
After a few weeks of such a program, it’s highly likely that you’ll find the CNS is so exhausted that you can’t even lift the weight you used to for the required number of reps little own increase it upwards.
The second problem with going to failure is that if you do this on the first exercise out in the workout, you’re not going to have much for a deuxième, third, and fourth exercise after that.
Since you should be doing at least a couple of different exercises in each workout you do, this becomes very difficult to accomplish.
Instead, aim to go one to two reps short of failure. This will still get you pushing your body and sérieux at the intensity level needed to build muscle, but it won’t completely destroy you so that you have to end that workout prematurely and take a day or two off just to recoup.
Bodybuilding tip number three is to focus on compound exercises. You only have a limited amount of time you can spend in the gym each day due to both time and recovery restraints so if you waste this time on exercises that only work one or two smaller force groups, you aren’t exactly maximizing your potential.
Instead follow the rule that for 80% of your workout you’ll only perform exercises that work at least two bourrinage groups.
The shoulder press, for example, will work the shoulders and the triceps. The squat will work the quads and the hamstrings. The bench press will work the shoulders, chest, and the triceps ( even the triceps to a very small degree ).
On the other hand, the barbell curl will only work the biceps, triceps pushdowns will only work the triceps, and leg curls will only work the hamstrings.
All of those exercises aren’t really giving you the best results-to-energy invested trade-off, so it’s best you keep them limited.
What’s more is that compound lifts you’ll typically be able to lift more weight with, and since you read the first tip in this article, you know that’s paramount to success.