Exercises with bearing bar at home

If you have thought about putting a wearing bar at home there are a few things you should know. A wearer bar is the ideal complement to an Home Gym whenever you have the right space to work safely.

Exercises with bearing bar at home

If you have thought about putting a wearing bar at home there are a few things you should know. A wearer bar is the ideal complement to an Home Gym whenever you have the right space to work safely.

Recall that the measures of a wearer bar are 220 centimeters long and 20 kilograms of weight if we use the masculine, and 201cm and 15kg if we use the female.

This is very important to take into account since we must have a space wide enough to be able to work safely. We must also look for some type of surface to support the bar both for the beginning of some exercises, so that it rests when we are not using it.

The most common are rubber tiles, but if we want even more protection on the noise or vibrations that we can cause we can opt for some drops or impact absorption mats.

Whatever your option, practicing weightlifting at home is possible and very beneficial.

Benefits of practicing halterphilia at home

You will improve your technique

Since you will not have the box of the boxing stopwatch you can spend time and attention to the technique, which is the basis of any improvement. A bar without discs will be your best ally for the repetition of movements that involve large muscle chains, this repetition will lead you to a much more natural and fluid movements.

You will improve your grip

The Hook Grip or Gatillo grip requires time and adaptation. At first it is very uncomfortable and can even generate discomfort and even hand injuries. Practicing it at home with the empty bar will make us feel much safer in our next class.

Extra exercises

Good morning, Snatch Balance, Romanian Dead Weight ... They are only 3 tremendously useful exercises options, which for time and programming in the box or in the halter classes we cannot always do. Dedicating some of our rest days to its execution with light weights will be of great help to other uprisings.

We have already seen what we need; a bar and some discs (if they are a better bumper type). We have also cleared a work zone at least 250 cm wide per 100 cm deep where we can lift the bar and be able to place ourselves. Now we just miss what to do with her.

TOP 5 Hilling Exercises to do at home

Dead weight

Depending on if you train in a garage or in a room with a fifth floor the weight on discs that you will place will be different, but the technique will be very similar. If the basic is very simple to execute it with long tempos of up and down, try to climb very slowly, at least 8 or 10 seconds. Thus you will feel the muscles in tension and it will be easier to place yourself by noticing them in each position in which you are.

Back squat or rear squat

Start with the empty bar and work on slow descents to split the parallel (the hip passes under the 90 degree line that draws the knee). Then, pose and go up with power, so much that when you get up the bar you even separate a little from your shoulders. Work this execution speed to improve your climbs with high weights.

Lunges or strides

This exercise has everything, helps us maintain an adequate position, implies more balance and we work legs and buttocks with different stimuli. You can start with the bar after neck and other days with the bar in front rack position.

Thruster

Do you have only 15 minutes to train? Take your bar over your head and spread your arms, if you don't give the roof or lamps prepare for what is coming. Going from a front squat to Push Jerk position in a single movement, that's a Thruster. Heat the first 5 minutes, some front and rear squatillas and then some Push pressure.

Then choose a number, I would tell you not very high, and a 10 -minute EMOM starts. Emom means every minute on the minute. In each of those 10 minutes you must make the number of repetitions that you have proposed, the time between minutes is to rest. Have fun!!

Bring Sally Up Overhead Squat Edition

Look for the song Bring Sally Up, there are different authors according to the version, but the lyrics are the same in everyone. Press “Play”, take your bar with snatch grip (open), place it on your head and start: every time you hear up you must be standing (always with the bar on the head) and when you hear the word down you must go down in Sentadilla overhead and stay down until you hear again. They are 3 and a half minutes of insured fun.

There are dozens of more exercises to do with empty bar or with light pesos. We could certainly have taken exercises for high weights, but at home we seek to do what is not always possible in the box or training center.