Why the hell are you kipping in your home gym? If you're doing strict pull-ups, which build far more muscle than kipping, a doorway pull-up bar that hooks around the door frame works just fine. Save the fake workouts for your cross-fit support group meetings.
this is the exact opposite of scooby1961's approach to a home gym. a doorway pullup bar is 50$ ish and is perfect. this is such a snobbish take on a home gym, i am sure the speaker doesnt have a body like scooby1961. fitness can't be bought
My $20 doorway pull-up bar was seriously the best fitness purchase I've ever made.
Also, a power rack should be the first thing in your gym (after a simple pull-up bar). Not a frickin dip bar lol
Also, wtf was that? Kipping pullups? He looked like a fish flopping around on land. Drop the Crossfit bullshit and get some form.
Ok, I'm done shit-talking for today.
Tf? all you really need is a power rack and pulleys, it covers all of upper body and legs. You also need an olympic bar with weights and a couple of attachments for the pulleys. Thats it. So much unnecessary equipment in this video.
2:30 zero, zero, zero, zero, zero, zero, zero. If you want to make pull ups easier, use a band for assistance and maintain proper form and technique. Kipping is a crossfit loop hole to achieve more 'pull-ups' in a specific duration. It's like doing push-ups off your knees. Sure you can do more in less time, but the only person you are cheating is yourself.
First buy a set of dumbbells, and a utility bench with decline all the way through millitary press.....
You can do a lot with just that!
Then get a power cage and a barbell set with plates, make sure you get one that already has a pull-up bar so you don't have to buy a separate one, also, almost all power cages will offer a bar dip attachment..... I only paid $34 for my bar dip attachment and it's better than any stand alone bar dip/ pull-up station!
Also make sure your power cage has the ability to add a pulldown, and low pulley attachment to add later when you can afford it (mine was $174 and works just as good as any at the gym, also, some power cages like mine (a Valor bd33) aslo have the option to add a cable crossover attachment.....
Mine is AWSOME and it cost $424 to add it!
That's pretty much a bad @## base, after that you can add more things and miscellaneous attachments like a rope attachment, v-bar attachment, ez curl bar, landmine attachment, a set of bands, a plyo box, an assisted pull-up band...........
Then (if you want to....but it's not necessary because there are all kinds of things you can do for cardio)
get a treadmill ......
It doesn't need to be expensive as long as it goes 10mph and has an automatic incline......... Some of the commercial treadmills are thousands of dollars but they are meant for 24hr a day use by many people!
And some of the home treadmills like the Bowflex treadmill, are insanely overpriced!
I paid $580 for a xterra2500 on sale at Academy Sports, the heart rate monitor sucked but I just bought a wahoo heart rate monitor with chest strap for $50 and it even records your workouts and calories burned!
Don't listen to anyone who tells you that you have to pay at least a 1,000$ for a treadmill..... It's b.s.
Mine is just as good as any at the gym, it's just as fast, it's just as padded, and it will last for years and years as long as it's not in a commercial gym invironment......................
If you just have to get a really expensive one just buy a used one from a personal owner..........
But really, once you start using it you will not be able to tell the difference between it and mine!
I paid about $,3000 for everything and it was well worth it; I have owned several home gyms in my life and this is by far the best set up I have ever had and I am well pleased!
$3,000 - treadmill= about $2,400
$2,400 - cable crossover attachment = $2,000
There..... You still have a badass setup for $2,000!
I also paid $720 for a set of 10.90 powerblocks!
There are other options such as you could get the expandable set of 10.50 for about $350 and expand it later or you could just get the kind with spin of handles and weight plates for a lot cheaper.....
$2,000 - $350 = $1650!!!
After that get something like the body beast program for about $34 on Amazon and you will be all set!
Sure all this is great as long as you've got the thousands of dollars to pay for it all. All I have like dip-bar, pull-up bar, K.B's, bars, dumbells and weight plates+ a weight vest probably cost me like 1000$ and it's all functioning Perfect still after anything from 4-8 years of straight hardcore use as I've bought New Things every now and then making it a Complete home gym.
No, just no. Buy some Heavy kettlebells, much cheaper and WAY more versatile than just a squat rack and bar set-up. Sorry, but this Jocko guy is too damn set in his ways to even as much as recognize other set-ups being useful. I primarily use K.B's and B.W exercises and I'm just as buff and willing to bet, more shredded than this guy. Sorry, someone has to show some nuance and Logic as ANY type of work out Equipment is better than none. Period.
Appreciate your response. I train mostly thai/kickboxing myself but the closest I've come to fight a MMA guy was this amateur in my small country.
Not trying to brag or anything. When it comes to Jocko being stronger than me physically, maybe he is, maybe he isn't as I used to powerlift for years.
Had to quit that as it got old and in the end it fucks with your joints as well.
Glad you've found kettlebells too though as it's one of the most versatile workout equipment there is. Wishing you the best with your training and just expect to get more explosive, stronger, more muscular and build up your cardio too.
I'm a kettle bell lover too, but I might disagree with you on Jocko.
The dude is an ex navy seal who trains with pro MMA guys. He is probably stronger than you.
That being said, you are probably way stronger than me. I just started on kettlebell, and it feels great!
I will probably never get the squat rack and all the other stuff, since I think kettlebell and rings are all I will ever need for functional strength
I don't get the 'problem' With those 'flimsy' pull-up bars? I've had one now for 5 years With 5 different grip variations and it Works just as well as when I used to og to the gym and Train on those sturdy bars.
Bench. Powerblocks. Pull-up bar. Foam mat for ab work. The bench can slide under your bed the dumbbells in the closet with the pullup bar and the mat. Go outside and run for your cardio like a normal human being.
The second you buy a squat rack it is no longer a home gym.
So many comments seem to miss a point; the list is based on what Jocko Willink finds useful based on his own experience. If it doesn't fit your budget, goals, space availability, living circumstance then it's not for you. I personally am unskilled and untrained in gymnastic movements as demonstrated, however the dumbed down version or suspension trainer works great for me. I love the concept 2 rower, I don't have the space for it however, rather than bumper plates and oly bars, over the years I've purchased 7 ft and 5 ft standard bars and standard plates. Point to be made; Personalise it to your own situation.
Sometimes you can't have a hardcore pull-up bar attached to a wall because people don't know the strength of the wall or if it's their property
Nothing wrong with door attachment pull-up bars
If you got space and you're not buying a cage
You could get a power Tower what got pull ups dips Roman chair press ups all-in-one
Gymnastic adjustable rings and a 1- 30kg weight west go a long, loong way. Admittedly, ring excercises are heavy though. Calisthekics (street workout) ie. bodyweight excercise and all kinds of jumping stuff as in parkour (free running).
You forgot a set of dumbbells like 10-90 power blocks and you forgot a set of bands.....also you'll need a bench!
I got all of it for under 2,000$
A valar bd33 power rack with high and low pulley....250 pound limit,
with pulldown and rowing bar included,
monkey bars, bar dips, band pegs and 1,000 pound capacity....very stable, 300 pound Olympic barbell set, assisted pull-up band, 10-90 power blocks dumbbells, a fitness gear agustable bench from decline to millitary and 600 pound capacity, a set of bands with clip on Handels, and an ez curl bar, dumbbells where 720$ after tax.....without stand....I just set them on an old coffee table, and power rack was 680$ after tax = 1400$ every thing else totaled about 600$ and I left off some bits and pieces like shoulder pads for the bar, and stuff.....got it all for 2,000$ and it is 10,000 times better than any home gym you could ever buy like a Bowflex or whatever!
Sooooooooo many things you can do with a set up like that..........
honestly I used to be a fitness equipment infomercial whore. Though I received excellent results and every machine I got lasted more than 15 years and constant use & misuse from my students. I had a dojo. Averaged 15-20 students at a time. Although I did my best to arrange the classes to no larger than 4-6 students. I know! Haha. My ex wife made sure I knew that if I'd teach the same 4 classes a day but enroll 15-25 in each class I'd have made a great deal more money.
However I feel with any training class & especially Combat Arts
VERY close supervision and institution leads to far better fighters,more dedicated students ect. Rather than them group them in lines and do "air" repetitions.
Like a cardio class or similar other disciplines
( cardio classed can bring great gains no shade. different beast)
I like to pair my students up in a line lol, one holding pads 3min then switch for 4 rounds then switch partners and move, I.E. kick knee hook,next, jab cross elbow. After each couple have both done 4, 3 min rounds each, they change partner & drill. I can walk around the 6 students and correct form or holding of the pad ect. Same with throws and grappling,though no pads. Added benefit everyone gets to work with every kind of body shape and weight also w/ people better than them. Anyway I had a personal training cert not degree and organically as the classes were stacked up the waiting class would work out on my infomercial collection. Bowflex, Totalgym, Gravity Edge, & of course the Soloflex! They all held up to constant abuse and use,were fun and really did build muscle
(For bulk, bowflex,Soloflex)
Anyway after multiple deployments overseas
If I was 25 again and making my personal use home gym ?
1. A power tower
2.an adjustable quality bench
3.4 sets of bumbells 15-25-35-45lbs
4. Free standing century punching bag 2-3hundred lbs the banana Thai boxing one.
5. An assortment of quality resistance bands.
Honestly just the bag and dumbbells would be enough
All I need is a TRX (or cheap knock off) , a few sets of different weight kettle bells and a pull up bar ( also maybe both looped and regular resistance bands. really cheap). Can do almost any exercise you want. You will not get "huge", but you'll get strong as fuck, while not breaking the bank. You also get more mobility as barbells can limit motion in the plane perpendicular to the exercise.
Talking out of his a***! Who the hell has a 5 meter ( 15 ft) ceiling that also can support rings?? Or a house with so much spare room for all the stuff he said "you gotta have". Big rack like he said "it's probably the most esential" is a total space waste. 3x3 m of floor space for 4 exercises...
These are no essentials. Essentials mean: What do you need if you are very very limited in space/money.
Essentials: Bodyweight exercises --> If you have a wall where you can mount it (as you cannot do this with every wall!) pull up and dip bar (you can get this as one fits both solution) takes up very little space if you can just mount and demount the pullup bar from the wall and only have an attachement that is fixed.
(my solution: https://www.pullup-dip.com/de/ as you can also just take it outside if you buy the double package)
From here you can add maybe these gymnastic rings (or you just don't, but they are not too expensive and rather versatile together with the pullup bar).
If you're not the gymnastic rings type just leave them for the moment.
A jumping rope! Yes that is what you might wanna add before you think about a rowing machine or a stationary bike etc. You can always go for a jog, do burpees, high knees, jump around etc. without any equipment. Is a rowing machine nice? Yes. Is it essential? If you're still thinking "yes" then just stop reading here... (no of course it isn't!!!)
Next are dumbbells (way before barbell!). Dumbbells are small and depending on what you wanna get cheapish. If your main problem is space and not money then I guess you can just go for powerblock, bowflex, ironmaster or whatever other system you prefer.
If money is the matter then just get whatever small dumbbells you can.
And if you get your dumbbells get a bench as well! One where you can do incline positions and stuff.
What can we do with that? Everything we can with a barbell (to a certain degree). Even deadlifts, even though the main target muscles might be slightly different it will still train all of the same muscles. Most barbell and dumbbell exercises are interchangeable!
You can press you can pull you can lift heavy and you have a bench you can use for more bodyweight exercises! (Jumping exercises, positioning your feet/legs on the bench, etc.)
And now as nice to have we got the barbell! Yes an olympic grade barbell is awesome! And a rack for this barbell would be great as well!
But again: Are these essential???!!! (please don't say yes! because of course they are NOT!)
Nothing really is essential but your will to work out!
But if you're starting to build a home gym it will depend on what your limitations are! Do you have a cellar/garage/big ass room where nobody will complain if you drop the weights and the floor won't break? Yeah go ahead and buy a barbell and a rack! Awesome! I'd do the same! I'd leave the dumbbells be and work out with a barbell preferably!
Do you have very limited space but money to burn? Some adjustable dumbbells, a bench, pullup and dip bar and voila here you go. You can even leave the bench out if you really don't have the space.
You have no money and no space? Guess you should go to your gym and maybe just buy a pullup/dip bar.
any body wants to listen to one of the best audio books ever look up "Jocko Willink's " extream ownership. This book changed my life, I now hit the gym at 2am and more than ready for a days work shift start at 8am... thanks Jocko,
+phillip z. Its really amazing isnt it, there are a few other good "seal" books like 1- "The Way of the SEAL: Think like an Elite Warrior to Lead and Succeed: Updated and Expanded Edition", 2- "Navy Seal: Self Discipline: Greatest Lessons of the Toughest Soldiers" - 3- "Stealing Fire: How Silicon Valley, the Navy SEALs, and Maverick Scientists Are Revolutionizing the Way We LIve and Work".
At the end of Extream Ownership I felt like I had been on a journey, it had added to my life, that I was a better person, wiser, I felt humbled for having had the chance to listen to it and of course deep impression about these guys was left with me, Im very thankful for this book.
brilliant book, highly recommend 11 out of 10. get the audio book ftw
+Alec Goudreau i am a 180 lbs and have been doing my pullups using a doorway pullup bar, no issues that a small 10$ can of white paint cannot cover up. this is so elitist ,fitness can't be bought, just get out there and do it.
1 pullup bar
2 multi Bench - what it includes from other benches is negative incline so you can do your crunches there
3 barbell or two sets of dumbbells for "light" and "heavy" sets
total cost around 250$
you can work with it
chest, abs, shoulders, back ,triceps ,biceps , legs .
I love this edgy look! I was so excited that her hair, even as short as it is now, was still able to be put into the fun and trendy dutch pigtail braids! Instead of braiding to the ends, I ended them in close together pigtails at the nape of her neck. After I finished braiding, I tugged on the outsides of the braid gently to loosen them and make them a little messy and fun! Since she doesn’t have enough hair to tie around the elastics, I made sure to use elastics that matched her hair so they blend in as much as possible. You could also cover them with clips or bows! A view from the back of her Dutch pigtail braids! A great braid for short hair is a micro accent braid! My biggest tip for braiding short hair would be to add in small slices of hair rather than big ones. I did a small (micro) braid along a slightly curved deep part for anther cute and edgy look! You could also do another one next to it if you wanted a little more to the look, but I really liked how simple this one was. You can see how the part curves a little better from this view of the back. I ended the braid close to the head with an elastic that matched her hair. For our fourth style, we did a 3/4 french braid! Super simple but also super cute! You could do any type braid! It would also look cute using a Dutch braid or a fishtail braid! I loved the side view of this braid! I will for sure be doing this one next time she goes to gymnastics or swimming, whichever comes first! Our last braid is two four dutch lace braids into two loops in the back. Start off by parting the hair down the middle. On each side of the part, do a dutch lace braid, adding hair in from only the section closest to the part as you braid. Tie the braids together in the back with a small elastic and before you pull the hair all the way through to make a ponytail, leave it in a cute little loop! If the hair is a little bit longer, you could do a tiny bun. Repeat this directly under the braid you just did so you have two rows and two loops.
We will have to be coming up with lots more short hair braids in the future, so be sure to give us a follow over at our newly redesigned blog Abella’s Braids to see more as we do them!
Thanks for reading! See you again this time next month!
love these ideas! My daughter recently cut about 8 inches off her hair and is loving her shorter hair, but I’ve mostly been at a loss of what to do with it! Thanks!
Abella has been begging me for at least a year, probably closer to two years, to cut her hair. I posted a photo on Instagram with a question in the caption. “Abella has been begging me to cut her hair short, do you think I should let her do it?” Almost everyone said “YES!” So thanks to all of the good advice from my followers, we did it…and we haven’t regretted it for a second! I think she looks so cute and it really fits her personality! It’s for sure a lot harder to come up with braids but it’s pushed me to step out of my comfort zone! We wanted to show you that even if you have short hair, there are lots of cute braids you can still do!
This first braid (above) is three ladder braids. Start out with a part deep to one side. On the side with less hair, start out by doing a waterfall braid along the part. Under that one, do another waterfall braid, but incorporate the waterfall pieces from the one above it as you braid. Under that one, do a french braid. Incorporate the waterfall pieces from the second braid as you go. We braided each one to the ends and used elastics that matched her hair to tie them off.