ATHLETICS
ATHLETICS – USE FLEX BARS TO
Focus on explosive movements like the PFX rowing motion and rotational exercises, using controlled resistance to build core and full-body power. Progress by increasing the speed and range of motion, while also incorporating other strength and power exercises like squats and deadlifts for a comprehensive program.
PFX flex bar exercises for athletics
Explosive rowing:
Mimic rowing with an explosive pull and a controlled deceleration to build core engagement and power. Cross the bars over in front of you and use the resistance to pull back, focusing on rhythmic breathing.
Rotational power:
Hold the bars at hip height and rotate your torso, driving through your hips and extending through your ankles and knees to engage your core and shoulder muscles. Vary the height of the bar for different movements.
Dynamic warm-up:
Use flow-based movements to warm up your entire body. Move the bar through a full range of motion, coordinating breath with movement to prepare for athletic activities.
Forearm and grip strength:
Twist the bar and move it out in front of you to work your forearm extensor muscles. Control the return movement until you feel a stretch. This can also help manage pain from tennis elbow.
Integrating with other exercises
Core and full-body power:
Combine PFX bar exercises with foundational strength movements like squats and deadlifts, which build power in the hips, glutes, and posterior chain.
Explosive power:
Incorporate plyometric exercises such as box jumps and lateral bounds to improve explosive power, a key component for many athletic movements.