Understanding The Weighted Bar

The weighted bar at first I thought this was a ridiculous joke. It is basically a broom without the bristle part, so you wouldn't accidently sweep anything when using it.

But it's not just a broom with no bristles, or a bar without weights on the end. Well maybe the latter, but only a little different.

Instead of having cumbersome weights on the ends of your bar, the weight is evenly distributed throughout the entire bar. This enables for some unique and fun workouts.

With this adaptable rod you can work almost any muscle, as long as you do some creative exercising. Things like the laying back bridge are the types of exercises you are going to do with this twig like weight.

Lay on your back with your knees bent up and your feet close to your bottom. Hold the weighted rod just underneath your navel, and press your pelvis into the air as if you are a bridge.

And that is how the exercise got its name. This exercise is actually quite affective without using the exercise pole, but holding that while you do it will give you a little bit more resistance during the workout.

The next workout I want you to try is the stork curl and leg extension. This one is done while standing on one leg and holding your workout baton in a curling position.

Your lifted leg should be all angles: ninety degree bend in the thigh from the buttocks, and your foot hanging limply above the ground with another ninety degrees in your knee bend. Are you in that position?

Good, now as you curl the bar toward your chest also lift your foot into the air. Keep your knee raised the whole time, and as you lower the bar lower your foot too.

This is one of the more elegant exercises that is going to exercise mainly core muscles and increase balance. Usually you only have to do around eight reps of this to get the affect, but if you want to do more, then by all means do more.

The warrior lift is the next exercise and this one is a doozy. What you do is stand in a position that is something similar to how Jackie Chan would stand right before fighting fifteen guys simultaneously.

Start in a deep lung with your front leg slightly bent and your back leg straight with your foot slightly turned out. Hold the bar above your head with your hands shoulder width apart.

Now as you lower the bar in front of your eyes keep your arms straight, and slowly move into a one footed stance with your back foot being lifted into the air. This is one of the harder exercises, good luck.

Destry Masterson is an author who has written hundreds of articles. She publishes articles for http://www.nordictrack.com and recommends them for treadmills. Contact Info: Destry Masterson - MyOnlineArticleWriting@gmail.com - Twitter: @DestryMasterson