You don’t need to pick heavyweights all the time to build your strength. There are many ways to do that, and one of them is using a stall bar. Swedish stall bars are a great way to enhance your flexibility and build strength.
If you have invested in one, you are in the right place. Here are the top ways you can use stall bars for strength training.
1. Front And Back Support
You need to lean on the stall bars for front support while holding your body weight only with your arms. If you are a beginner, you can use one of your legs to maintain stability while utilizing as much strength you can with your arms. Consistent practice will strengthen your shoulders, triceps, elbows, and tendons.
You should follow the same drill for back support, but your back should be towards the stall bars. The movement will strengthen your tendons and prepare you for more difficult arm movements. It is one of the most effective exercises for arm strength.
2. Hanging Knee Raises
Knee raises are one of the best movements to build abdominal strength in your body. That is why hanging knee raises take this movement further to ensure you strengthen your arms and abs at the same time. To do this, hang on the stall bars and keep your lower back close to the bars.
It is a practical beginner exercise that will help you build strength in the arms and abs. Keep in mind that it might feel challenging at first. So, if that is the case with you, you should do pull-ups on the bars to build strength to progress towards the movement.
3. Tricep Extensions
Build your tricep muscles with this exercise on the stall bars. The movement is meant to increase the size and strength of your triceps. Begin the movement by keeping your core tight, and start from straight arms.
After that, lower your head until it is at the elbow level. If you find this too difficult initially, you can always adjust it by placing your arms lower or higher, depending on what works for you. Consistent practice will help build triceps in no time.
4. Flag Support Hold
Finally, we have the flag support hold movement for you. It will help you support your body in the air and build strength for it. Progress with the movement by trying to turn your body sideways and attempting to lift your legs while holding the bars.
Maintain a grip that provides comfort and hold it for a while. If you can’t do this yet, you will need to do the exercises mentioned above to build overall strength.
These are the top four ways you can use stall bars for strength training. Start with these movements and see how your arms become stronger. Once you are familiar with these movements, you can progress to advanced ones to take your fitness journey to the next level.