How to use…
The Low Bar (#9)
This pair of low bars set side by side may not look very exciting and let’s just say that it’s not the go-to station kids run to when untethered by mom. (That would be “Robot Arms“, of course!) But despite its humble appearance, the Low Bar is home to a variety of exercises for all levels and abilities. The height of the Low Bar makes it perfect anchor for both hands and feet.
How-to Animations:
The how-to animations below provide snippets of exercises demonstrating proper form, posture and positioning.
1. Step ups
Notes:
The Low Bar is perfect for step ups, the “cardio exercise” of the fitness park. Step ups also improve balance can be performed on several stations around the WCFP. This station, however, with large supports to hang on to, provides easy access for all levels of step up ability.
Muscles used:
Anterior mid section – abdominals, external obliques
Posterior mid section – erector spinae
Lower body – glutes, upper hamstrings, quadriceps, calf muscles
Difficulty:
2. Burpees
Notes:
Don’t do this right after a meal because… wait for it… you might feel a little “burpee” after multiple reps of this dynamic, compound exercise. Half weight training, half cardio, the burpee has a bad rap. Often inflicted upon unwary students by sadistic PE teachers as a warm up, this exercise needs you to be warmed up already!
Low Bar burpees are easier than ground-based burpees so for all of you readers with PE-induced PTSD, trying this version will help you heal 🙂
Muscles used:
Shoulder – anterior deltoid, medial deltoid,
Chest – pecs (pectoralis major)
Arms – triceps (elbow extension)
Anterior mid section – abdominals, external obliques
Posterior mid section – erector spinae
Lower body – glutes, upper hamstrings, quadriceps, calf muscles
Difficulty:
3. Lateral jumps
Notes:
Be careful with lateral jumps for obvious reasons. Hold onto one of the supports if you need to. This is a bounding, plyometric-style exercise despite the short travel distance. Thus, the lower legs are particularly under stress, generating the thrust and absorbing the landings. Do this in small amounts and infrequently until your lower legs adapt.
Bring along adjustable walking / hiking poles to plant and hold onto while you’re bounding. With a little imagination, it could resemble moguls training.
Muscles used:
Anterior mid section – abdominals, external obliques
Posterior mid section – erector spinae
Lower body – glutes, upper hamstrings, quadriceps, calf muscles
Difficulty:
4. Push ups
Notes:
Perform your push ups here with hands on the bar for an easier variation than a standard ground-based push up. Alternatively, place your toes over the bar, hands on the ground, your head is now lower than your legs, making the push up much much harder.
Muscles used:
Shoulder – anterior deltoid, medial deltoid,
Chest – pecs (pectoralis major)
Arms – triceps (elbow extension)
Anterior mid section – abdominals, external obliques
Posterior mid section – erector spinae
Lower body – glutes, quadriceps as stabilizers
Difficulty:
5. Hip flexion, prone
Notes:
The upper body is active in keeping you stable for this exercise that challenges the core muscles of the body, particularly the hip flexors. It feels like it looks: a comfortable introduction to bridging with hip flexion.
Muscles used:
Shoulder – anterior deltoid, medial deltoid as stabilizers
Chest – pecs (pectoralis major) as stabilizers
Arms – triceps (elbow extension) as stabilizers
Anterior mid section – abdominals, external obliques
Posterior mid section – erector spinae
Lower body – hip flexors (iliopsoas, rectus femoris) as prime movers
Difficulty:
6. Hip flexion, prone, speedy
Notes:
Like the exercise above, the upper body is active in keeping you stable for this exercise that challenges the core muscles of the body, particularly the hip flexors. This is one of those exercises that is low impact and can be used as mild cardio. Try different knee-up patterns to develop coordination.
Muscles used:
Shoulder – anterior deltoid, medial deltoid as stabilizers
Chest – pecs (pectoralis major) as stabilizers
Arms – triceps (elbow extension) as stabilizers
Anterior mid section – abdominals, external obliques
Posterior mid section – erector spinae
Lower body – hip flexors (iliopsoas, rectus femoris) as prime movers
Difficulty:
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