A body bar is a ready-to-go versatile piece of fitness equipment that will provide a total body strength training and endurance exercise.
The body bar comes in various weights, lengths, and can be a solid one-piece, or a two-piece!
The two-piece easily screws together to use a a full weight barbell, or you can split the weighted bar and use it independently in each hand.
Aerobic Body Bar Uses
Aerobic body bars are simple to use and is especially helpful for beginner exercisers. Often incorporated into aerobic fitness classes because of its availability and versatility.
Externally the weighted aerobic bar is commonly wrapped in a soft, easy grip material. Usually it is a thin wrap of foam around a metal bar.
The end caps are plastic and slightly thicker than the bar. This allows for the user to easily grasp the main part of the bar even if it is flat on the floor. The heavy plastic end pieces are stamped with the weight of the bar.
Weight Ranges of a Body Bar: Body Bars commonly come is sets or can be purchased individually. The available weights can be as little as 6lbs. Optimal as a core-training and functional fitness tool or simple weight training equipment.
Choosing the Correct Weighted Body Bar
Because body bars are available in a range of weights you will need to choose the best for you. You can purchase a set with a range of weights or a split style body bar that will allow you to “half” the weight.
The body bar is more for functional aerobic toning than it is for building big muscles. Choosing a bar you can easily lift as well as one heavy enough that you will benefit from some resistance.
If you are using one in an aerobic body bar class you may want a lighter one than what you would choose for a total body resistance training class.
Another consideration is your own fitness level. If you start with a 6lb body bar and over the weeks you find it is too easy to lift, then it may be time to graduate to a heavier bar like an 8lb or 10lb. Chances are, if you are anticipating to keep at it, you may find that you can save money and time by purchasing a set of weighted body bars right away.
Body Bar Exercise Benefits
A weighted body bar has many uses. Everything from straight-forward weight training to a complex total fitness functional training. It can be a beginners tool or an important part of augmented or cross-training for prime athletes.
Don’t let the simplicity fool you into thinking the body bar isn’t as awesome as it truly is.
If you are new to exercise, incorporating weights into a daily fitness routine will take a little bit of practice. It is not uncommon to find it a bit awkward and take some time to feel practiced and coordinated. But keep at it, it only takes a few days to feel comfortable. In sort order your movements will be controlled and effectively help to tone and trim.
Total body movements with the weighted bar can develop the core muscles and functional fitness. There is an abundance of free workout videos available all over the place.
Exercising with a body bar can involve slow and exaggerated movements that not only tone and develop the muscles but can also help with the body flexibility. By incorporating stretching as a completion of a movement or reaching with full range movements.
When exercising with a focus on functional fitness you may notice your daily posture begin to improve as well. The improved muscle tone resulting from regular exercise will be a main driving factor in this result.
Stel’Air Two Piece Weight Bar
The 2/1 body bar developed by Stel’Air Products Inc. provides even more versatility to the already awesome body bar. Very simply it is a fully padded body bar similar to most brands – but – it can be split in the middle. This way you are not confined to just one full-length bar but can now open your fitness world to a full range of individual arm movements, independent of each other.
It is an option worth checking out so here is more detail on the Stel’Air Two-Piece Weighted Body Bar.
Body Bar Circuit Workout
Finding workout videos using a weighted body bar is easy. There are several on YouTube and other channels.
A circuit workout is a good choice of routine when using a weighted body bar. This will ensure a total body workout as well as aerobic activity. To do an effective body bar circuit routine all you need to do is to rotate through all the exercises listed one at a time.
EASY BODY BAR WARM UP
Start by marching in place and lift the knees. Hold the body bar away and in front of your body. As you march bring the bar into your chest and then smoothly push away again. Like a chest press. If your bar is too heavy choose a lighter one.
The next movement, still while marching and lifting the knees high, bring the bar up and overhead with arms fully extended. Bend the elbows and bring down to the chest and smoothly do another overhead press.
BODY BAR LEG EXERCISES
While the bar is held overhead in a full press, go into a squat. As you bring the bar down in front, stand. You can incorporate this movement with side and forward lunges as well.
To add calf work just finalize your standing up movement with getting up on your toes before resuming back to feet flat on the ground.
ADDING CORE EXERCISE WITH A BODY BAR
The core muscles are worked when the body is off balance. You can do this with slight forward motion or easy body twists.
Another movement is to do a full body sit-up with the body bar. Lay flat on the floor, push the body bar out in front of your chest, then slowly do a sit-up then raise to your feet. Try to do this in one smooth movement.