C-Clamp Pull-Ups

So you're training at home and you don't have a place to put a chin-up bar.

Or you don't have a power rack with a chin-up bar on it.

No problem!

I've got a couple of simple items that are going to totally change the way you look at hardware stores…

What are those items?



Your basic woodworking C-clamps, available at any hardware store in the world.

c-clamps for pull-ups at home

All you have to do is clamp those onto something solid in your house (or outside) and you've got yourself a couple of chin-up handles.



I have two clamps (the size I use is 4 inch - it gives you the perfect size handle for gripping on) attached to a rafter in my basement.

c-clamps for pull-ups at home

c-clamps for pull-ups at home


It's a simple matter of clamping those on somewhere high up then doing pull-ups on them.

If you're worried about damaging the surface with the clamps, just slide a couple of smaller pieces of wood in between the clamping surfaces to spread out the load.

This setup is not only cheap and easy but very versatile. Because you can clamp on anywhere you like, you can change the grip width very easily. You can start with close grip chins then move a clamp out further and do neutral-grip wide-grip pull-ups.

c-clamps for pull-ups at home

c-clamps for pull-ups at home

You can set the clamps on two different rafters and do close-grip pull-ups.

c-clamps for pull-ups at home

c-clamps for pull-ups at home


At this point, I'm sure you're thinking "sounds great, but are they solid?"


I weigh about 200 lbs and once solidly clamped on, mine did not budge the slightest bit. And this was with me TRYING to pull them loose. I even did pull-ups on just ONE clamp and it didn't budge.

So if you train at home and have been looking for a pull-up solution, head over to the hardware store ASAP and go grab your C-clamps.


Hanging Leg/Knee Raises

You can also perform hanging leg raises and knee raises (as well as any other hanging exercise) with this clamp set-up.

Hanging Leg/Knee Raises at home

anging Leg/Knee Raises at home

anging Leg/Knee Raises at home

For me, this is especially useful because the chin-up bar in my power rack isn't tall enough that I can hang freely with straight legs. With the clamps, I can fully hang with a straight body with my feet off the ground.


Using Clamps to Attach Bands

You can also use those C-clamps to anchor training bands. I use the clamps when I'm doing bench presses adding band resistance (great training explosiveness out of the bottom). The rack I have doesn't have posts for attaching bands so I put the clamps onto the bottom base rails and tie the bands onto those. It's quick and easy and works like a charm.

This is my recommended source for training bands. (Note: Use Coupon Code "rbtfitstep" to get 10% off your purchase of a band package)



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