A big part of being able to complete a Spartan race is the ability to pull yourself up and over things. Training for it requires a lot of pull ups. Which I can’t do. Part ability, part available bar to use. My weightlifting gym, Fit Results, has space to do them, but I’ve only been able to make it there twice a month or so, and when I go I only have eyes for the barbells. I do have a door frame bar on my wishlist, but in the mean time I still need to train.
Thursdays my Spartan training calls for a rest day, but we still got a mental workout when prompted to research troubles in our training. I spent all day yesterday reading everything I could about pull ups and how to effectively replace them.
Pull ups activate a long list of muscles all at once. I could list them, but Im not actually that great at anatomy and wont have any idea what I’m talking about without a diagram in front of me.
Biceps and Triceps I can build up pretty easily with dumbbells. I’ve been working on them for aesthetic reasons already. The trouble Im having is working all the back muscles. I don’t have access to a lot of equipment so Im limited to dumbbells most of the time. After searching for exercises that use the same muscle groups, the solution seems to be rows.
One pull up will use all the muscles at the same time,while one bicep curl will really only work my bicep. To effectively replace pull ups with dumbbells I’ll need to add four different exercises:
- Bicep Curls
- Tricep Extensions or Kickbacks (or both because I need triceps)
- Shoulder Press
- Alternating Renegade Rows
I know that I cant actually do a pull up right now, even if I did have a place to do them, but hopefully by working on the required muscles Ill be closer than I have been. I’ll be testing my progress every time I go to Fit Results, starting Monday.
Note to self: Talk to Greg about this topic as well.