Started by u3er, January 23, 2012 · 12 Replies · 5,076 Views
For imagination's sake, say you have nothing available to you to train with but a single flat floor - no pullup bar/chairs/trees/etc., just a floor.
There are countless bodyweight exercises that can be done to build tremendous pushing strength in the upper-body, legs, and core. But what pulling movements are possible? For example, supermans and reverse leg lift headstands are great for the lower back. Can you think of any upper-body pulling movements?
Creativity welcomed!
Yes.
Lie on your stomach. Reach forward with your hands until your arms are straight and your hands are together in front of you. Now push down on your hands and upper arms - then do a movement like a pullup so that you drag your body along the floor working against the resistance of friction using the power in your back and arms. See how far you can get. Try a legs bent version and a straight legged version. Throw in a one-armed version if it's too easy.
Try it on different floor surfaces using different clothing to determine the best level of resistance.
If you have a point to which you can attach a rope or a belt near ground level then do that and lie on the ground and pull the rope (like a rope climb but lying down) to advance along the floor against the resistance of friction. You can do that one lying on your belly and on your back. You can try one-armed variants. If you want more resistance and you have another attachment point then you can attach a rubber exercise band (or bicycle inner tube if you are a cheapskate like me) to your feet. Then you can really get some resistance going to work against when you pull the rope/belt.
Great idea! Can't wait to try this tomorrow 
While fooling around with this idea of no equipment pulling exercises today, I also came up with something that somewhat resembles a FL movement. Starting in a plow stretch position (ie. lie down on your back, and roll your legs up and over your head as if doing a backward roll), stretch your arms out behind your body then push your arms into the ground and resist your body from dropping as you slowly lower your trunk back to the ground. Works pretty well!
Her's another one A.J.
Strictly no equipment (as was the first variant of my previous post):
Lie on your back. Push off the floor with your hands and feet so that you make a table. Then do a pulling action with your hands attempting to move them towards your feet. (But don't actually move them - this is an isometric exercise!)
Ok here's another one.
Lie on your back. Adopt a crucifix position, palms down.
Press into the floor with your palms, then try to move your hands towards your feet. But press down to the floor hard enough that they won't move at all. Hold 5 secs.
Bring the arms 20 degrees closer to your body. repeat.
Bring the arms another 20 degrees closer to your body. repeat.
....And so on until your arms are pressing against your body for the final rep.
I'm pretty sure the MSH/Manna progressions will hit the posterior shoulder and similar muscles. Lats are hit pretty well in handstand / handstand press work too.
Suppose that has to be true and yet another option. Especially if you go for tensing the muscles when you do these FBE's and FBP's.
Headstand leg lifts, Handstand Leg lifts. Donkey kick to HS in tuck, straddle, or pike.
Blairbob said:Donkey kick to HS in tuck, straddle, or pike.
What in the world is this? Just double-legged kick up?
What in the world is this? Just double-legged kick up?
Basically, yes.
I suppose dive-bomber pushups could be added to the list.
Another two basic positions also work the back.
Happy Baby. Lying back on the floor bend the legs, knees to chest, calves vertical, feet flexed. Grab feet or ankles with your hands and then pressing your legs up resist pull down with your arms.
Bow pose. Lying stomach to ground reach back to grab your ankles and pull into back bend. The feet should be pulling your arms back and you should pull your ankles back towards you.
The planche /progressions hit the biceps and lats pretty hard- so could be considered `pulling`.
Other than that- everyone else has covered my ideas....