Exercise bars are a really efficient, old school piece of equipment that irrespective of how you use them, will help you achieve incredible results. Yet mainly since they don’t even exist in most gyms, many people have no idea what direction to go with an exercise bar. In the present article we give will give a you a routine centered around the exercise bar, so you can get more efficient with your available time spent on exercising.
If your only interaction with the exercise bar is a few cursory reps in some places, you’re missing a trick. It may be an easy and unforgiving little kit, but with a bit of technical know-how, the exercise bar can become perhaps one of the most adaptable and effective tools in your training arsenal.
The Exercise Bar Routine:
Start with this circuit to truly get your blood flowing as well as your muscles warm: 30 seconds of jumping jacks, 30 seconds of jogging in position or high knees, and 30 seconds of mountain climbers. Do the exercises back-to-back or with 30 seconds of rest in between if needed. Complete 3 to 5 rounds, gradually increasing the pace and intensity each time. After you are done with the necessary warmup, then you can finally start using the exercise bar.
Results: Fortify the lats, biceps, forearms, shoulders, and upper back.
The Correct Method: Grip the exercise bar with your hands shoulder-width apart, palms facing away. Hang with straight arms at the exercise bar, and engage your shoulders and core. Slowly pull up to your chin is finished your hands, then lower yourself with get a handle on back to the starting position for one repetition. Continue to engage your core and back once again to keep your body as still as possible throughout the movement.
Quantity: Five sets of ten reps. Rest for one to two minutes between sets.
Bodyweight-Row and Push-Up Ladders
Results: The inverted bodyweight row strengthens the back, shoulders, biceps, forearms (grip), and core. The push-up strengthens the chest, triceps, shoulders, straight back, and core.
The Correct Method: The idea listed here is to perform these exercises together, going down the rep ladder for the rows (start with ten reps, and decrease by one rep each round until you work down to one) and doing the opposite for the push-ups (start with one rep, and add one each round before you reach ten). Do ten rows plus one push-up, then nine rows and two push-ups, then eight rows and three push-ups, and so forth, all back-to-back.
Quantity: Five sets of 15 reps.
Frog Jumps (Touch-Jump-Touch)
Results: Bolster the quads, glutes, hamstrings, calves, and core while training explosive power in the legs. The wider stance also puts more emphasis on the hip adductors.
The Correct Method: Start underneath the pull-up bar and just outside the doorframe, in a wide stance with your toes angled out slightly. Squat as described above, and touch a floor with your fingertips. Keep your back straight and your torso as upright as possible. Then jump vertically to the touch the bar (if you’re using a doorframe pull-up bar and also have a low doorframe, strive for the ceiling to help you jump as high as possible). Land softly, immediately lower into another squat, and repeat.
Quantity: Five sets of 15 reps per leg.
Results: Primarily bolster the glutes, quads, and adductores magni (inner thighs) while working the hamstrings, calves, hip stabilizers, and core.
The Correct Method: Take a large step backward to enter a stationary lunge stance. Square your hips and engage your core. Then bend your knees to lower your hips until your front thigh is roughly parallel to the floor and your back knee is hovering just an inch or two off the ground. Reverse the movement to the starting position, switch leg positions, and repeat. Alternate legs each rep. Keep your chest high, your pelvis neutral, along with your back straight through the movement. Wear a weighted backpack to produce it harder.
Quantity: Five sets of 15 reps.
Dead Hang At The Exercise Bar
Results: Primarily trains grip strength and works the shoulders, back, and core.
The Correct Method: Grab the exercise bar with your hands shoulder-width apart, palms facing forward. Hang with straight arms until failure. Keep your shoulders and back engaged. Consider squeezing your back together, tilting your chest slightly up toward the exercise bar, and lifting your ears up and away from your shoulders. Wear a weighted backpack to make it harder.
For the climbers out there, this may feel ridiculously easy. If you have a hang board, complete the dead hangs on the edges of a hang board, or substitute in your favorite hang-board routine.
Quantity: Five sets of 15 reps. Rest for one to two minutes between efforts.
Results: Primarily strengthen the quads and glutes and engage the hamstrings, inner thighs, calves, and core.
The Correct Method: Stand along with your feet shoulder-width apart or slightly wider. Hold your chest and head high, pull your shoulders back and down, and keep your spine stacked in a neutral position. Then bend your knees to lower in to a squat until your thighs are roughly parallel to a floor (or as low as you are able to go with good form). Come up halfway, lower yourself back down until your thighs are once again parallel (or to your low point), then finally stand all the way up for one repetition.
Quantity: Five hangs until failure.
If you usually don’t have enough time a day to exercise, or don’t own an exercise bar, then consider checking out this very simple exercise routine, which was created with saving time as its primary goal.