Legs, arms, core and back – the Unitree Pump does it all
9/1/2024
Translation: Patrik Stainbrook
Video: Siri Schubert
Smaller than a dumbbell and motorised, Unitree’s Pump is designed to enable versatile training at home and when travelling. I tested two of these portable fitness machines over a period of several weeks. The surprising thing? How often I used them.
Wait – Unitree? The name sounds familiar. Just not as a manufacturer for training equipment, but as a robot manufacturer. A quick Google search confirms my suspicion. After Unitree made a name for itself with four-legged robots, the company recently presented a robust, humanoid robot on two legs.
But what does this have to do with the home fitness machine I’m testing? Hard to say how much robot technology really made it into the Unitree Pump. It does seem to contain plenty of electronic bits, though.
Source: Unitree
The Pump’s battery is quiet and stays consistently powerful. You can adjust the resistance from two to 20 kilos per Pump in 0.5 kilo increments via the app. That feels high-tech. And it’s put Daft Punk’s Rock, Robot, Rock in my head.
A pocket-sized cable puller
The Pump is best compared to a cable machine that you can use for a full-body workout – at home instead of in the gym. I tested two Pump Pro units, with a maximum combined resistance of 40 kilos. If you regularly train with heavier weights or free weights, this won’t be enough for you. But for endurance athletes like me who want to do additional strength training at home, the Pump is interesting.
Yes, you can also use fitness bands at home, but they’re not the same. Unlike fitness bands, the Pump maintains the same resistance throughout the exercise and not just when the band is at maximum tension. You can additionally adjust the weight in seconds using a slider in the app. You can also reduce the weight after a certain number of repetitions without interrupting your set (think drop set) in order to get the last bit out of an exercise.
Versatility for all muscle groups
What I like most is the versatility of the Pump. It’s suitable for countless exercises from bicep curls to seated rowing. You can work on specific muscles or complete a functional full-body workout. The Pump can be attached to a door with the door anchor (duh) or to robust struts or balcony railings with the straps. You can, of course, also use a chair or place your feet in the straps and anchor the equipment this way. The Pump is also suitable for outdoor use. You can attach it to the swing frame on the playground or to a park bench, for example.
Source: Siri Schubert
In the video below, you can see how I use two Pumps for an arms, legs, upper back and core workout. Smaller muscles such as the shoulders also get their fair share.
Of course, there are many more options, like Lying Leg Curls. Additional equipment such as a bar allows for even more variation. A matching floor plate was also presented at the ISPO sports trade fair, which enables workouts in an empty space.
Source: Siri Schubert
Existing accessories can also be used. For example, I attached a triceps rope that I already had at home with a carabiner to target those muscles.
In addition to the exercises I came up with spontaneously in the video, the app offers tutorials for around 100 exercises. There are also challenges and games, some of which allow you to set specific fitness goals such as building muscle or weight loss.
Although leaderboards in sports apps aren’t really my thing, I have to admit that the top ten list in the Pump app motivated me to train longer and stronger in order to maintain or improve my ranking. The Pumps are particularly interesting for me as a water sports enthusiast. I can use them to simulate the pulling resistance of a paddle through water. Great preparation for the coming season.
Source: Siri Schubert
Six different modes for different applications
The Pumps offer six modes. Standard mode, where the same weight acts in both directions, Eccentric mode, where you have to apply more force pulling the cable out, and Concentric mode, which applies more resistance when leading the cable back into the pump.
There’s also a Generation mode where kinetic energy is converted into electrical energy. This is handy when the battery is almost empty but you haven’t finished your workout yet, as you can partially recharge it with strong pulls.
In Chains mode, the resistance increases up to a certain level then remains constant for the rest of the exercise. Constant mode simulates training on an indoor rowing ergometer. To make this even more realistic, you can buy a rowing trainer with a rolling seat accessory to which the Pumps can be attached.
Easy control via the app
To be honest, I’m not a big fan of devices that only work with an app. Lost connections and software problems really annoy me during workouts. But this never happened with the Pumps. Connection to both devices was easily established and has remained stable during all workouts so far. I only had to log in again after a software update. The app is free, there are – at least so far – no subscriptions or in-app purchases.
Source: Siri Schubert
What makes the app so useful is the easy resistance adjustment using the onscreen slider; I can use 20 kilos for larger muscles and switch to two kilos for smaller areas such as the shoulder. During workouts, the weight required is displayed in a performance curve. I can see how long I can perform each exercise at a consistent level and with a full range of motion. After each workout, I’m shown the calories burned (calculated… somehow, and possibly not entirely accurate), together with the duration of the workout and – if I so wish – the leaderboard for the day and week in question.
Conclusion: small, versatile and motivating
In technical terms, the Unitree Pump worked perfectly during my six-week test – to be expected from a robot manufacturer’s device. The biggest advantage is its versatility. With just two small – not exactly cheap – pumps, you can train pretty much every muscle without taking up much space – provided a total resistance of 40 kilos is enough.
The small space requirement and low weight of 700 grammes per Pump are a plus. I took one Pump with me on a trip to Munich and did a 20-minute strength training session every morning in my small hotel room. To achieve the same resistance, I’d have to bring along several kettlebells or dumbbells. Neither I nor anyone would seriously consider this.
Source: Siri Schubert
If you regularly go to the gym or train with heavy weights, you probably don’t need the Pump. But for people like me, who have little time to go to the gym in addition to outdoor sports and everyday life, they’re a good, space-saving alternative. What surprised me was how often I switched on the Pumps in between errands and put in a 15 to 20-minute session of functional exercises. Short workouts, also known as fitness snacks, have a positive effect on your health. To me, the Pumps are more motivating than dumbbells or kettlebells, because I can use them in so many different ways and adjust the weight to suit my daily need, my fitness goals and the exercise.
Header image: Siri Schubert
Siri Schubert
Senior Editor
Siri.Schubert@digitecgalaxus.chResearch diver, outdoor guide and SUP instructor – I love being in, on and around water. Lakes, rivers and the ocean are my playgrounds. For a change of perspective, I look at the world from above while trail running or flying drones.
