What bodybuilding exercises can you do with weighted and flexible bars?
Here are a few ideas for muscular exercises you can do, for each body part, with weighted, flexible bars.
Muscle-building exercises to target the lower limbs
Weighted squats: Weighted squats are a reinforced version of traditional squats. You place a weighted bar on your shoulders, behind your neck, or at the front of your body. Then bend your knees and hips to lower your body towards the ground, keeping your back straight and your knees in line with your feet. Then push through your heels to straighten up to the starting position.
Weighted lunges: Weighted lunges primarily target the leg muscles. Hold a weighted barbell on your shoulders or a pair of dumbbells in each hand. Take one step forward, bending your front leg at a 90-degree angle and letting your back leg fall towards the ground. Push through the heel of your front leg to return to the starting position. Repeat the exercise, alternating legs.
Deadlift: The deadlift is a versatile exercise that calls on several muscle groups. Place a weighted bar in front of you, bend your knees and hips while keeping your back straight. Then straighten up by lifting the bar until you stand up straight. Then lower the bar, controlling the movement, and repeat the exercise.
In this article, discover other types of exercises to build up your legs. A host of exercises and tips are provided to help you achieve the legs of an athlete.
Strength training exercises to target abdominal and core muscles
Weighted crunch: For this exercise, lie on your back and hold a weighted barbell to your chest. Bend your knees slightly, engage your abdominals and lift your torso off the ground, contracting your abdominal muscles. Then slowly return to the starting position. Repeat the movement.
Russian twist or Russian rotation with weighted bar: Sit on the floor with knees slightly bent. Hold a weighted bar in front of you with outstretched arms. Keeping your back straight, turn your upper body from left to right, moving the bar from one side of your body to the other. Contract your abdominals and obliques throughout the movement.
Plank with weighted bar on back: Place a weighted bar on your back, just above your shoulder blades, in plank position. Your forearms should be on the ground and your toes supported. Maintain a stable plank position by contracting your abdominal, back and leg muscles. Make sure you keep your body aligned and don't let your hips sag.
Weighted leg raise: Lie on your back, place your hands under your buttocks to support your lower back and hold a weighted bar between your feet. Keeping your legs straight and abs engaged, lift your legs upwards until they are perpendicular to the floor. Then slowly lower your legs to the ground, controlling the movement.
Exercises to improve flexibility and mobility
Hamstring stretch with a flexible bar: Place a flexible bar in front of you, hold it with a comfortable grip and bend your knees slightly. Keeping your back straight, slowly bend forward from the hips. Keep your legs slightly bent. You should feel a stretch along the back of your legs, mainly in the hamstrings. Hold this position for approximately 20-30 seconds, then slowly release.
Shoulder stretch with a flexible barbell: Hold a flexible barbell in front of you with your arms outstretched. Put one arm over your shoulder and grasp the bar from behind, while the other hand holds the bar from the front. Maintain a slight tension in the bar and gently pull down with your upper arm to stretch the shoulder. Hold the position for around 20-30 seconds, then repeat on the other side.
Spinal extension with a flexible bar: Hold a flexible bar behind your back, at shoulder level, with one hand on each end. Keeping your arms slightly bent, slowly lean backwards, gently extending your spine. You should feel a stretch along your back. Hold the position for approximately 20-30 seconds, then slowly return to the starting position.
Quadriceps stretch with flexible barbell: Hold a flexible barbell at the back of your leg, just above your ankle, with one hand. Bend your knee and bring your heel towards your buttocks, keeping your balance. You should feel a stretch along the front of your thigh, in the quadriceps. Hold the position for around 20-30 seconds, then repeat on the other side.
When should you use weighted, flexible bars?
Weighted, flexible bars can be used in a variety of disciplines: dance, gymnastics, Pilates, etc. In fact, this equipment plays many roles.
For weighted bars :
Progressive muscle strengthening: weighted bars add extra resistance to your exercises. This promotes progressive muscle strengthening and increased strength.
Building endurance: By using weighted bars, you can increase the intensity of your workouts. This helps improve your muscular and cardiovascular endurance.
Improved balance and stability: weighted bars stimulate the stabilizing muscles. This strengthens your balance and overall body stability.
For flexible bars :
Improved body flexibility: flexible bars are specially designed to stretch muscles and joints. This helps improve the flexibility of the whole body.
Development of mobility: Exercising with a flexible bar improves joint mobility and the ability to perform functional movements smoothly.
Injury prevention: Exercising with a flexible bar can help prevent injuries. They optimize muscle flexibility and shock absorption.
