How to use Swedish wall bars for strength training
Gymnasts love them because they are the perfect piece of equipment for building strength and harnessing the flexibility of your body.
But it is not only gymnasts who can benefit from this simple but highly effective fitness tool. The Swedish Wall Bar is a great addition to functional fitness, not just for stretching, agility, posture, and that coveted mind-body relationship - but also for pure strength.
Get the most out of the Swedish wall bars at your local club by adopting these game-changing moves the next time you train.
1. Hanging knee lift
Beginners can't go wrong with trying this move. This is an exercise that gives you solid abs, while giving you core strength unmatched by standard abdominal exercises. Especially since your legs are heavier than your upper body, and your abdominal muscles are working harder to lift you. If this movement is too advanced for your physical ability at the moment, start with functional movements such as push-ups and pull-ups to get stronger first.
How do I do it:
With your body straight and your back as close to the Swedish wall bars as possible, grab a higher bar with both hands. Next, bend your knees and tighten your lower abs to raise your legs until your thighs are parallel to the floor. With control, slowly lower your legs to the floor. The slower the repetition, the faster the results.
2. Triceps Extension
Essential to every pushing movement (as well as some pulling movements), the triceps is probably the most important muscle for upper body strength. The Swedish Wallbar is a great tool for isolating them - this functional exercise will increase the strength and size of your arms.
How do I do it:
Stand on a medium-high bar with both hands straight and in a fist, and step back until your feet are close to the back of your mat. Slowly lower your head to the level of your elbows, keeping your body straight. Push the triceps to the starting position and repeat the exercise
3. Human science
Intensive mode: Enabled. Human science is definitely a step forward — with the help of strength exercises (like pull-ups) — and it's incredibly rewarding once you master it. You'll target your torso, legs, arms and shoulders, while optimizing joint mobility to support your body in the air.
How do I do it:
Insert two bars (about five bars apart). It's easier to start with a flag that's closer to a vertical position than to a horizontal one, roughly like a non-straight handstand. This will help build strength in the muscles in your arms, back, and stomach before moving on to a full leg stretch.
To gradually improve, practice turning your body more and more laterally and trying to raise your legs in the air. From there, you can try bending your knees (this makes the exercise less strenuous), putting your knees into a jumping position (the closer your legs and torso are to the shaft, the more weight you will weigh), or even try human flag jumps to go on the ultimate strength training.
At EVO, we strive to empower you mentally and physically. If you want more advice on using Swedish wall bars or any other piece of equipment (or just need a little motivation), our team of personal trainers is always ready to help. Our smart, individual training techniques will smash even the toughest workouts.