BAR WORKOUT

23 Nov, 2017

Six Benefits of Bar Workouts:

1. Convenience – Bar exercises are the most convenient exercises around. You can do them pretty much anywhere. All you need is a bar and your body.
2. Fundamental Compound Upper-body Exercises – Compound exercises are important because they target multiple muscle groups and trigger a release of growth hormone.
3. Easily Increase Intensity – Some exercises require you to get fancy with your workouts in order to increase the intensity, but not bar exercises. You can boost the intensity by strapping a weight plate to your waist or hanging a kettle bell or dumbbell from your foot.
4. Many Variations – One of the best benefits of bar exercise are that there are many different variations. The best thing is that one version doesn’t require any additional equipment, most of the time, all you’ve got to do is change up your grip.
5. Grip Strength – Having good grip strength is a must, this will have a huge carry over to all other aspects of your training.
6. Fat Loss – Bar exercises will get your heart rate up and the lean muscle you gain will also speed up your metabolism. Super-set your exercises for best cardiovascular effects.

Muscle Up

• Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
• The body should bow from global extension to global flexion · At the apex of the “from” portion of the swing you will spot the bar, and do the fastest pull that will get your hips to the bar
• Followed immediately by doing the fastest sit up into a pike position
• Allow the shoulder to travel over the bar
• Done correctly, this should lead you into a bar support

Skin the Cat

• Start in a dead hang position
• Bring your thighs to chest and allow the feet to continue through your elbows
• Send toes toward the ground
• Finish in a hollow body position and arms in full extension
• Tuck your head in and bring thighs to your chest as you initiate the rewind
• Finish with hang in hollow body position

Toes to Bar

• Initiate a kip by swinging feet front and back, and follow swing motion through to hips and then shoulders
• The body should bow from global extension to global flexion
• At the apex of the “from” portion of the swing initiate an aggressive “toes to bar”
• At the apex of the from portion of the swing initiate aggressive toes to bar
• Once toes meet the bar (or pass the arms) explode quickly out of the piked position, sending toes back down directly into a hollow body position
• Don’t allow feet to come behind you or you will lose the timing and tension needed on the system to link them efficiently
• Keep the head in during entire movement

Pull Up

• Start in a dead hang position with shoulders hanging glued to your ears
• Make sure your body is in the hollow body position
• Initiate movement by pulling your shoulder blades back and down and making your neck long
• Make sure ribs stay down, abs and butt engaged
• Follow through with a pull that will direct your chest toward the bar
• The movement hits its peak when chin passes the bar, or when chest touches the bar
• Descend while maintaining hollow body position
• Movement finishes when you end up in the dead hang starting position