Core Exercises On a Chin Up Bar: Pull Up Mate


Pull Up Mate core workout techniques. Pull Up Mate aren’t just for pull-ups
you can build all around core using the Pull Up Mate 2 and we’re going
to talk you through just how to do that. They’re a versatile piece of equipment that can be used for dozens
if not hundreds of exercises. One of the most important ways to improve
your body weight training is by improving your core. It’s going to help you with
your spine health and also help you with some key core exercises
like pull-ups and chin-ups. If you can’t control your core, you’re gonna
have to put in the work to get better. Fortunately, in this video we’re going
to teach you just how to do that. Knowing different types of core
exercises and what planes of movement each of them apply to is important, that way you know what
you’re actually training, be that the rectus abdominals
or the obliques of the side of the torso. Sagittal exercises of movement in the frontwards and the backwards planes
you’re either moving up or down. This is classic stuff like knee raises
or leg raises like you see Mac do here. Lateral exercises involve sideways movements. These aren’t just about building the abs,
these are about building strength in the obliques as well, which are going to be really key for some more
advanced movements so you’re going to see later on, like windscreen wipers and they look great on the beach. Knee ups. This is a single leg knee raise, lift one leg, wait until that leg is back down and then lift the other leg. This is a lighter version of the full knee raise
which is both legs at one time. This is a great way to build a foundation in the core
as lots of similarities to the mountain climber. Knee raise. This is a simple exercise using the muscles
of the abs and the core. Hang from the bar, lift the knees up, straighten them back down. This is a great way to get familiar with core exercises. Now, if you’re on the Pull Up Mate Tall,
you could get straight legs to the bottom, if you if you’re on a 2 or 1, which we’re on now, then either bend the knees
in order to tuck your feet underneath or keep the legs straight
but just don’t go all the way down. Full tuck. This is similar to a knee raise except
you bring the knees all the way up to the elbows. This is a great for learning to do more advanced gymnastic core work like L-sits and toes to bar. Knee raise to L-sit. This exercise is half tuck, half L-sit. This is a great way to improve
strength needed to do a full L-sit hold. It also works the muscles
in the hip flexor and the core. This exercise is both static and dynamic. If you’re doing static movement on the L-sit hold,
dynamic on the knee tuck. It’s great for building overall core strength. L-sit is a key component of gymnastics training. It works your core at the worst
possible leverage positions where your legs are straight out in front of you. This is challenging but effective, it works the muscles isometrically,
just great for improving your conditioning and as you can see it’s pretty tough
to hold for long period of time. Hanging leg raise. This is a great exercise for improving
your core strength for a long range of motion. It’s also brutal conditioning, even doing long sets. Hanging leg raise is similar
to the tuck as where we looked at is set, the legs are straight out in that more
disadvantaged leverage position like we spoke about in L-sits. Toes to bar. Feel like the hanging leg raise is getting too easy, you need to really challenge your core strength. Toes to the bar is an exercise
that takes a hanging leg raise to its extreme. Performed like a hanging leg raise,
this is an exercise where unsurprisingly you have to
take your toes and touch them to the bar. A tough exercise,
but really good for that super core strength. Single-leg raises. This is like hanging leg raises,
but with just one leg. Which takes the exercise to a totally different level. This is for the very best and if you’re getting to this point, well done. But your next step is to do single-leg toes to bar. This is for those of you with a real core of steel. Oblique knee raise is a great way of training multiple aspects of your core at once. It’s a great way of starting putting in aspects of that
a normal program could miss out on, such as hitting the obliques and deep stabilizers. Perform a knee raise or pushing the knees to one side and crunching one set of obliques at a time, hold the top positions for 1 or 2 seconds
until you’re stable and then go back down. Alternating each side or you can do the same side multiple times. Building upon the knee raise these circles are a great way for building rotation into your core workout
and building obliques. They’re like the oblique knee raise, but they go back and forth from side to side, building a whole range of motion. You can burn out and they translate well into building
up to advanced exercises like windshield wipers. Once you’ve mastered the full tuck,
you can add a twist to the movement to start to make massive stability gains
in your lateral movements. Sound exciting? Well it should, this is a great exercise that’s gonna get you
just one step closer to those windshield wipers. The windshield wiper. The most ultimate impressive
core exercise by many accounts. This basically combines all of the core that you can do on the Pull Up Mate
into one awesome movement. You start with straight legs and toes to the bar and then you go into rotations
either side in an L-sit position. This is really testing core strength. This is going to build great stability,
great rotational strength, core, as well as obliques and it looks awesome. Thanks for watching our video, I hope you found some useful
core exercises that you can take away, some easier ones,
some more challenging ones too, keep working hard and eventually you’re going to get to those more challenging ones. Let us know how you’re gone
in the comments and don’t forget to subscribe. If you want more workouts
check out Pull Up Mate X online training and nutrition plan
with a 12-week transformation. Thanks for watching,
we’ll see you next time.

2 Replies to “Core Exercises On a Chin Up Bar: Pull Up Mate”

  1. Does not look like it's for tall people (I'm 6ft 2inches). The guy talking looks like his knees will be touching the floor if he was hanging on it and would have to bend his legs during every exercise…making it not ideal for tall for people… especially if you want the full range of motion.

  2. I have this and it's great, only thing is it won't really do for people taller than 5'7. Only in terms of doing straight leg raises, you would have to either lean your legs straight abit more forward or bend them. I use the extra dip bars on top and put them wider and hang onto that to make sure my feet don't touch the floor when dead hanging or leg raising. Other than that it's a nice piece of equipment.

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