Simple & Effective Back Workout at Home | Calisthenics Family

Whatsup guys, Yannick here from Calisthenics Family

and today I am going to show you a back training that you can do at home

as you can see I am standing in my room, I have hung a pull up bar

it is currently very cold outside

it is winter and as a calisthenics athlete you often train outside

and if it is cold, you want to be able to train indoors

so if you have a pullup bar and a set of rings then that is enough to do a back workout

so that's what I'm going to show you today

All right ladies and gentlemen, today we are going to do a back workout for beginners

lately I also always sport inside more often since outside is just very cold

by the way, if you want some warm clothes

warm sports clothes, take a look at myprotein

now 35% discount through our code, I wear for example this nice warm myprotein sweater

I also have socks, they are super nice

but let's continue with the workout, we're going to do six exercises today

3 exercises on the bar and 3 exercises on the rings

so let's start with the first exercise right away

the first exercise are normal pull ups

Try to do 4 sets of 6-12 repetitions

if 6 repetitions are too difficult, get a resistance band so you can make 6 repetitions

and if the 12 repetitions are too easy, you can take the exercise a bit wider

or you just pick up a few more repetitions

as you can see I do a full range of motion so that means chin above bar

and hanging all the way down to a dead hanging position

the second exercise is the military pullup.

also for this exercise you take four sets and again 6 to 12 repetitions

also remember that with this exercise you alternate with your grip

so the one time you place your left hand in front another time you put your right hand in front

then we move on to the third exercise that is the pullup hold

in this exercise you pull yourself up and hold yourself on top

until your chin is above the bar. for this exercise you try to hold about 20 to 30 seconds

if that does not work you will pick up a resistance band at your level

make sure you get 20 seconds

this exercise you do three sets and for the second set you'll do another variant

namely the small grip hold

and for the third set we take the reverse grip hold

then we take the rings now

if you do not have rings you can still use a low bar

you see, for example, the bar that I have between my door, which you can also hang lower

the fourth exercise is the australian pullup

this exercise is slightly lighter than the normal pull-up

that is why you want to do more repetitions here

try to do between 6-20 repetitions

it can be made easier by walking a little further backwards

so you're standing a bit up

and if it is too easy you can walk a little more forward until you are horizontal

making the exercise more difficult

and then we move on to the next exercise. this is somewhat more difficult

the one arm australian pullup. because you do this with an arm, it is heavier

and do you want to make it a little easier by stepping back a bit further

so you're right up a bit more

make sure you are standing nice and clean. so not that your hip collapses or is too much forward

make sure you are in a good position. Then you make a pull movement with an arm.

in this exercise you also try to do between 6 and 12 repetitions

if that exercise is too heavy, then you can walk a little further back as you see here

if I pull now you will see that I am actually standing upright on the top

this is easy because now you can get a little more rest in the top position

so that the exercise becomes lighter

and now the last exercise. That is the australian pull up hold

the same as the australian pull up but now you stick to the top

try to hold it for about 20 seconds

if it is too easy then you can walk a bit further forward then it becomes a bit more difficult

if it is too difficult you can walk a bit further back so that you are more upright

for the second set you get a reverse grip. Then you train something more your bicep

for the third set you can choose whether you do the reverse grip or the normal grip

OK ladies and gentlemen, so this was the pull workout that can be done at home

full workout of six exercises where you train different angles

you do holds, sometimes more for the biceps and all are for the lats

this is a good workout to do at home! Good luck with the workout

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