Torsion Bar Quad Exercises

Torsion Bar Back Squat

To begin, place the Torsion Bar on the back of your shoulders (slightly below the neck) across it.

Hold on to the Torsion Bar using both arms at each side and at the same time straightening your torso.

Position your legs using a shoulder-width medium stance with the toes slightly pointed out.

Keep your head up at all times and maintain a straight back.

This will be your starting position.

Begin to slowly lower the Torsion Bar by bending the knees and sitting back with your hips as you maintain a straight posture with the head up.

Continue down until your hamstrings are on your calves.

Inhale as you perform this portion of the movement.

Begin to raise the Torsion Bar as you exhale by pushing the floor with the heel or middle of your foot as you straighten the legs and extend the hips to go back to the starting position.

Repeat for the recommended amount of repetitions.

 

Torsion Bar Front Squat

Dead lift a Torsion Bar off the ground and clean it to a racked position and rest the Torsion Bar on top of your deltoids, pushing into the clavicles, and lightly touching the throat.

Your hands should be in a clean grip, touching the Torsion Bar only with your fingers to help keep it in position.

Position your feet into a shoulder-width apart stance with the toes slightly pointed out.

Keep your head and elbows up at all times.

Your triceps should remain parallel to the ground.

Keep a neutral neck and flat back.

This will be your starting position.

Descend into a squat by pushing your hips and butt backwards. Continue down until the upper legs are at or just below parallel to the floor.

Ensure to keep the elbows up and back upright, drive up through your heels, pushing your feet and knees out.

Continue upward, maintaining tightness head to toe, until you have returned to the starting position.

 

Torsion Bar Hack Squat

Stand up straight while holding a Torsion Bar behind you at arm’s length and your feet at shoulder width apart.

This will be your starting position.

While keeping your head and eyes up and back straight, squat until your upper thighs are parallel to the floor.

Breathe in as you slowly go down.

Pressing mainly with the heel of the foot and squeezing the thighs, go back up as you breathe out.

Repeat for the recommended amount of repetitions.

 

Torsion Bar Lunges

To begin, place the Torsion Bar on the back of your shoulders (slightly below the neck) across it.

Hold on to the Torsion Bar using both arms at each side and at the same time straightening your torso.

Step forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance. Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.

Using mainly the heel of your foot, push up and go back to the starting position as you exhale.

Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

 

Walking Torsion Bar Lunges

Begin standing with your feet shoulder width apart and a Torsion Bar across your upper back.

Step forward with one leg, flexing the knees to drop your hips. Descend until your rear knee nearly touches the ground. Your posture should remain upright, and your front knee should stay above the front foot.

Drive through the heel of your lead foot and extend both knees to raise yourself back up.

Step forward with your rear foot, repeating the lunge on the opposite leg.

 

 

 

Torsion Bar Pistol Squats

From a standing position, hold a Torsion Bar in front of your body parallel to the ground,  raise one foot off the floor. You should be looking directly forward, with your chest up, knees and hips slightly bent, and your back straight. This will be your starting position.

Descend into a squat by flexing your hips and knee. As you squat, extend the non-working leg forward to allow clearance for your movement. Descend slowly, paying close attention to balance and proper movement mechanics, going as far as your flexibility allows.

Hold the bottom position briefly and then return to the start by extending through the hips and knee, driving through the heel of your working foot.

  1. Repeat for the desired number of repetitions, then switch sides.

 

Torsion Bar Bulgarian Lunges

To begin, place the Torsion Bar on the back of your shoulders (slightly below the neck) across it.

Hold on to the TB using both arms at each side and at the same time straightening your torso.

Place the ball of the left foot back onto a stable bench, keeping a shoulder width stance.

Hop  forward with your right leg and squat down through your hips, while keeping the torso upright and maintaining balance.

Inhale as you go down. Note: Do not allow your knee to go forward beyond your toes as you come down, as this will put undue stress on the knee joint.

Using mainly the heel of your foot, push up and go back to the starting position as you exhale.

Repeat the movement for the recommended amount of repetitions and then perform with the left leg.

 

Walking Overhead Torsion Bar Lunges

Bend the knees and use a pronated grip (palms facing you) to grab the Torsion Bar.

Your hands should be at a wider than shoulder width apart from each other before lifting.

Once you are positioned, lift the Torsion Bar up until you can rest it on your chest.

Move the Torsion Bar over and slightly behind your head and make sure your arms are fully extended.

Keep your head up at all times and also maintain a straight back. Retract your shoulder blades.

This is your starting position.

Slowly lower the weight by bending your knees until your thighs are parallel to the ground while inhaling.

Keep your back straight while performing this exercise to avoid any injuries and your arms should remain extended and over your head at all times.

Now use your feet and legs to help bring the weight back up to the starting position while exhaling.

Repeat for the recommended amount of repetitions.

 

Torsion Bar Jump Squats

To begin, place the Torsion Bar on the back of your shoulders (slightly below the neck) across it.

Hold on to the Torsion Bar using both arms at each side and at the same time straightening your torso.

Keeping your back straight and chest up, squat down as you inhale until your upper thighs are parallel, or lower, to the floor.

Now pressing mainly with the balls of your feet, jump straight up in the air as high as possible, using the thighs like springs. Exhale during this portion of the movement.

When you touch the floor again, immediately squat down and jump again.

Repeat for the recommended amount of repetitions.

By | 2018-04-02T15:03:02+00:00 August 6th, 2017|Torsion Bar Compound Exercises|0 Comments

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