While you can bust out push-ups and squats at anytime, anywhere, other bodyweight exercises like pull-ups and rows depend on having something that’s stable enough for you to hold onto. For that, head to a playground, or better yet: just use your door so you don’t even have to leave the house.
Image by Ian B-M.
Seriously. Any door and its frame are definitely viable alternatives to playground bars when there’s nothing else around. BJ Gaddour, a certified strength and conditioning specialist, demonstrates the following way to use a door for pull-ups:
In addition to pull-ups, BJ shows a myriad of creative ways to perform rows and a few other bodyweight exercises around the house. Here’s a simple row:
…and here’s a great way to work on the pull-up motion, getting your upper back, with only your body and the floor.
These awesome substitutes go to show that you don’t always need fancy equipment or the most ideal environment to get a good workout! Check out his article for more.
Bar-free options for rows and pull-ups [BJ Gaddour]
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