Thick-bar training can be useful for martial artists—just don’t overdo it. It has the potential to cause tendinitis if used too frequently.
Sixteen-year-old Aiden is preparing for the Nationals next month in karate. Here he is performing weighted, semi-supinated chin-ups using a thick bar.
To learn how to set this up on your power rack, check out My Homemade Poliquin Rack.
The 70-Degree Incline Swiss Bar Press: A Safer Way to Build Strength
A neutral-grip Swiss bar is shoulder-friendly, but the setup can get awkward fast. Using a 70-degree incline bench keeps the press strong, controlled, and easier to clear without excessive leaning.
Hanging Garhammer Raise
The hanging Garhammer raise puts the lower abs in the spotlight while reducing the hip-flexor takeover common in many hanging leg-raise variations. Start from the floor if needed, then earn the hanging version.
Radial and Ulnar Flexion
Radial and ulnar flexion are not glamorous, but balanced wrists and forearms need more than curls and extensions. These neglected movement patterns deserve periodic programming.
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