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Hey everybody I'm Kevin Weiss from bodyperformance.net and today I'm brought to you by my friends at RipToned Fitness and we're going to do another video covering pulling movements.
The Vertical pull and the Horizontal pull.
These are probably for a lot of people the hardest ones to train at home with limited equipment. But they can still be done depending on your strength level. If you're strong enough to do pull ups from various angles and they have somewhere to do it. Anybody can set up a pull up bar of some kind in their home. Or a small piece of pipe and fasten it to the rafters of their basement. But what if you can't do pull ups?
Once again that's why I like these bands they're super cheap and very versatile. You can even get a package of bands with 4 or 5 different resistances for around $30. They allow you to access a lot of different ranges of your resistance. If you can do pull ups then that's what I would do and I'd do them from various different angles. But if you aren't able to do that you do the same thing and mimic the same movement using the bands as a resistance and adjust according to your strength level.
These bands can literally add a hundred pounds of resistance. To begin, we'll cover both pulling patterns. When we're looking at the row to begin with, I consider the row to be the vertical pull here. You can do that and should do that from various different angles. Whether you're doing it directly like this or your changing your angle coming down all the way to 90 degrees. You're working your lats and your back in different angles there.
Take the light band by stepping on it like what we did with the hip hinge movement. Pull straight up like this mimicking a dumbbell or barbel roll. Depending on how far your down you grip it, it's going to be a lot harder.
But with a thicker band like this one, now that's going to make it considerably harder. Probably too hard for a lot of people. Another option that you can use, I'm using a bar here just because I have it for my rowing machine but you can do this with a piece of wood or a PVC pipe, firm handle doesn't matter. Now you can widen your feet a little bit and do a similar thing here when you're rowing like that. Can also be done with one arm. So it's very simple to change the angle of how you're doing this if you have something to attach the band with to change the angle of the band.
I'm using my spotter right here, so I could do that same movement I just did whether I want to use the handle or not. I can do it from standing, seated, from a higher angle where I'm pulling more down and literally the variety that you can choose from is limitless. That's why I like using a post like this because the amount of angles you have access to is basically endless. So you can go from completely siting down or standing up 90 degrees and every angle in between.
Now for the horizontal pull, hook something to the ceiling and go from there. But if not, then you can also hook this but you need something strong to anchor it. I have a chin up bar here that I use all the time but it's the same idea. You hook the band over that and then you do the pull down the same way. You can see it from here, if I hook it over the top like this, and I'm basically sitting, this is a pretty good resistance. And if you need to make it more, I would just wrap it further around and make a loop to increase resistance.
It essentially allows any strength level of any person to do vertical pulls and horizontal pulls from any angle that they want. Do it one-handed, increase loop for difficulty and adjust accordingly. For about 8-10 reps. If you're building muscle and strength you want to be staying in a relatively low rep range like less than 20 I'd say.
If you have those two simple things, two bands and something to anchor to. You're limitless on how many different angles you can hit from your back. It's one of the things that people seem to have the hardest time training at home, but if they get a couple of bands like this, it actually has the most variety where you can get the most out of it. There are many different options to pull and the only limit is your imagination. Single arm, two arms, across the body, from bent over, from seated you name it you can do it. You just have to think and be creative with it and have fun!
I hope this video helps you out. If you have any questions, feel free to send them to me. I'm Kevin Weiss from bodyperformance.net. I hope you're all staying safe. Brought to you today by RipToned Fitness, I'll talk to you again real soon.
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