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Outdoor pull up bar – DIY, benefits, best variations

Outdoor pull up bar

A pull-up bar is the most convenient and ready-to-use bar for your pull-ups, which can be installed anywhere, especially outdoors or in the basement of your house. In this article, we are going to discuss all about outdoor pull-up bars, indoor pull-up bars, or pull-ups and their benefits in general.



Also read: Reverse hyperextension – Benefits, variations


Why have an outdoor pull up bar

An outdoor pull-up bar will surely help you out to work on different muscles of your body and also make you get some vitamin D when you are outdoors or maybe a cool breeze while you work out on some windy days.

A pull-up bar in your outdoor is so amazing to have as it will give you the motivation to work out, do some stretches, your family or friends can exercise on it. It is pretty affordable equipment to buy and easy to install on your outdoors or any place because most of them have stability legs to get attached to almost anything. You could even make one at your home and hook it up to an object (Explained later).


Benefits of pull-ups in your day to day life

All the below-mentioned benefits and reasons to have an outdoor pull bar would surely encourage and motivate you to settle up one in your house as soon as possible.



Things to look before buying or installing an outdoor pull-up bar

If now, after reading the benefits above you are planning on setting up a pull-up bar outdoors, there are some things that you need to look at before buying a ready-to-use pull-up bar.



Types of pull-up bars for outdoor

These are the different types of pull-up bars out there from which you can choose depending on your budget and the goal you want to attain.

1. Wall-mounted pull-up bar – This is the most common type of pull-up bar and is manufactured in large quantities by companies. Consumers extensively use it, New coming wall pull-up bars are unique and versatile in their use and are an excellent option to set up in your outdoors.

2. The free-standing tower as a pull-up bar for the garden – These are the most convenient, just assemble them and put them in your lawn or backyard, and boom there you go. These also come with a dip bar installed onto them and are movable anywhere.

3. Calisthenics post-bar – A callisthenic bar is an advanced pull-up bar with many bars at different heights and sizes onto them, now this does not mean a beginner cannot perform on this. Instead, it is a better option as you can accomplish so many exercises and variations on this bar.

4. Gymnastic rings as pull-up bar – This is a gymnastic cross ring that can be hanged onto a bar or a hook. These all are the ultimate options if you are into athletics and gymnastics these help in activating more on other parts of your muscles and help you add stability and strength to your body.


Homemade outdoor pull up bar (DIY)

1. Clamped between two trees – For this option, you just need a durable bar of length more than that of the length between two trees. Then find a spot that is horizontal in length between the two now drill or cut the trees at that spot at both sides such that the end of the bar gets inside the tree hole on both sides and voila you got a pull-up bar outdoors. (make sure it got attached firmly and is not moving with your bodyweight or your hands)

2. The horizontal bar with two posts in the ground – For this, you need two posts made of timber, white oak, or any rigid wood material and then you need to dig two deep holes in your garden where you will insert both. The length between the two should be less than that of your bar, but wide enough so that you can perform wide-grip pull-ups. After inserting the poles put sand onto them so that they become stable and the soil strengthens them up, after that add your bar between the two posts with the help of nuts and screw or by drilling holes between them.



Best grip for pull-ups

These studies[1][2] show the ECG muscle activity of different body parts during variations in pull-ups and the following graph depicts which variation of pull-up is best for which muscle group. Barehand pull-ups are best for deltoids and upper traps, while towel pull-ups were the best for lats muscle, a suspension device will increase your biceps activity and is a better option to develop biceps over the other two variations. (Pro tip add a suspension handle to your pull up bar)

Comparison of the normalized (%MVC) EMG of the selected musculature between pull-up variations:

%MVC
LDBBMTPD
PU79.82 ± 21.9543.93 ± 13.9460.52 ± 18.06106.09 ± 69.64
SP83.76 ± 18.1445.80 ± 16.3355.21 ± 15.13102.48 ± 61.44
TP85.34 ± 19.7841.42 ± 17.4051.00 ± 14.22100.94 ± 61.04
PU = Pull-up, SP = Suspension device pull-up, TP = Towel pull-up, LD = Latissimus Dorsi, BB = Biceps Brachii, MT = Mid-Trapezius, PD = Posterior DeltoidSignificantly lower than PU (p < 0.05)


Pull-up bar workout

1. For strength and full-body exercise

3 sets of each variation

  1. Wide grip pull-ups 12-15 reps
  2. Inverted grip pull-ups for biceps
  3. Leg raises for abdominals 10-12 reps
  4. Reverse facing inward grip pull-ups for deltoids 10-12 reps

2. HIIT fat loss and muscle building workout

Perform 3-4 rounds of the circuit

  1. medium grip pull-ups 12-15 reps
  2. Push-ups 20 reps
  3. Leg raises 10-12 reps
  4. wide grip pull-ups 10-12 reps
  5. free squats 12-15 reps




Also read: How to do dips at home with and without equipment – For chest and triceps

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