{"id":43361,"date":"2022-02-16T04:00:00","date_gmt":"2022-02-16T03:00:00","guid":{"rendered":"https:\/\/evofitness.at\/uncategorized\/swedish-bars\/"},"modified":"2022-02-16T04:00:00","modified_gmt":"2022-02-16T03:00:00","slug":"swedish-bars","status":"publish","type":"post","link":"https:\/\/evofitness.at\/en\/blog\/evolve\/swedish-bars\/","title":{"rendered":"How to Use Swedish Bars for Strength Training"},"content":{"rendered":"\n<p><span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/everyone-include-gymnastics-training\/\">Gymnasts<\/a><\/span> love <strong>Swedish bars<\/strong>, since they\u2019re the perfect equipment for <strong>powering-up strength and harnessing flexibility throughout your body.<\/strong><\/p>\n\n\n\n<p>But it\u2019s not only gymnasts who can benefit from this <strong>simple yet superb fitness tool.<\/strong> Swedish bars are a brilliant asset to have in functional fitness, not only for <strong>stretching, agility, posture and that much-coveted mind-body connection &#8211; but for pure strength.<\/strong><\/p>\n\n\n\n<p>Get the most out of the Swedish bars at <span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/evo-vienna-berggasse\/\">your local EVO fitness studio<\/a><\/span> by embracing these game-changing moves next time you\u2019re in.<\/p>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">3 STRENGTH EXERCISES ON SWEDISH BARS<\/h2>\n\n\n\n<h3 class=\"wp-block-heading\">1. Hanging knee raises<\/h3>\n\n\n\n<p>Beginners can do no wrong trying this move. <strong>It\u2019s a total ab-blaster<\/strong>, building core strength in a way crunches simply cannot compare. The reason it\u2019s ideal for strength is because <strong>your legs are heavier than your upper body<\/strong>, so ab muscles work harder to raise those appendages.<\/p>\n\n\n\n<p><strong>How to do it: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>With your body straight and back as close as possible to the Swedish bars, grab a higher bar with both hands in an overhand grip.<\/li><li>Then, bend your knees and contract your lower abs to raise your legs until your thighs are parallel to the floor.<\/li><li>With control, slowly lower your legs to the ground.<\/li><li>The slower the rep, the faster the results.<\/li><\/ul>\n\n\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2. Tricep extensions<\/h3>\n\n\n\n<p>Vital for every pushing move (as well as some pulling),<strong> our triceps are probably the most important muscle when it comes to upper body strength.<\/strong> Swedish bars are brilliant for isolating them &#8211; this functional exercise will increase your arm power and size.<\/p>\n\n\n\n<p><strong>How to do it: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Holding onto a mid-height bar with both hands straight and in an overhand grip<\/li><li>Step back until your feet are close to the back of your mat.<\/li><li>Slowly lower your head until it\u2019s elbow level, keeping your body straight.<\/li><li>Push your triceps back into the starting position and repeat<\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">3. The human flag<\/h3>\n\n\n\n<p>Beast-mode: activate. The human flag is definitely a progression move &#8211; aided by bodyweight strength training (looking at you, <span style=\"text-decoration: underline;\"><a href=\"https:\/\/evofitness.at\/en\/exercise-of-the-week-pull-up\/\">pull-ups<\/a><\/span>) &#8211; that\u2019s incredibly rewarding once mastered. You\u2019ll target your <strong>core, legs, arms and shoulders, while improving joint mobility to support your body in the air.<\/strong><\/p>\n\n\n\n<p><strong>How to do it: <\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Grip two bars (about five bars apart).<\/li><li>It\u2019s easier to start with a flag that\u2019s closer to vertical than horizontal, almost like a non-straight handstand. This will help build strength in your obliques, back and abs, before moving on to full extension of the legs.<\/li><li>To gradually progress, practice turning your body more and more sideways and attempt to lift your legs in the air.<\/li><li>From here you can try bending your knees (this makes the exercise less strenuous), placing your knees in a straddle position (the closer your legs and torso are to the pole, the better your leverage) or even trying human flag jumps to build ultimate strength.<\/li><\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>Here at EVO, we strive to empower you mentally and physically. If you\u2019d like a little more guidance on using Swedish bars or any of our other equipment (or even just need a bit of motivation) our team of <u><a href=\"https:\/\/evofitness.at\/en\/personal-training\/\">personal trainers<\/a><\/u> are always ready to help out. Our clever coaching techniques and one-on-one training will make even the most daunting exercises less of a puzzle.<\/strong><\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><a href=\"https:\/\/www.instagram.com\/evofitness_austria\/\"><img loading=\"lazy\" decoding=\"async\" width=\"1024\" height=\"450\" src=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg\" alt=\"\" class=\"wp-image-46828\" srcset=\"https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en.jpg 1024w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-960x422.jpg 960w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-768x338.jpg 768w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-480x211.jpg 480w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-640x281.jpg 640w, https:\/\/evofitness.at\/wp-content\/uploads\/2023\/09\/evo-at-blog_en-720x316.jpg 720w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><\/a><\/figure>\n","protected":false},"excerpt":{"rendered":"<p>Gymnasts love Swedish bars, since they\u2019re the perfect equipment for powering-up strength and harnessing flexibility throughout your body. But it\u2019s&#8230;<\/p>\n","protected":false},"author":4,"featured_media":43053,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"How to use Swedish bars for strength training | EVO Fitness","_seopress_titles_desc":"Ever looked at a set of Swedish bars and not had a clue where to start with them? You\u2019re not alone. Here&#039;s how to use Swedish bars for strength training.","_seopress_robots_index":"","footnotes":""},"categories":[19],"tags":[651,126,384,650],"class_list":["post-43361","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-evolve","tag-swedish-bars","tag-workout","tag-exercises","tag-strength-training"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43361","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/comments?post=43361"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/posts\/43361\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media\/43053"}],"wp:attachment":[{"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/media?parent=43361"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/categories?post=43361"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.at\/en\/wp-json\/wp\/v2\/tags?post=43361"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}