Of the many tools available for modern calisthenics, the power tower stands out for its versatility and efficiency. Whether a beginner or an advanced athlete, a power tower can help you achieve a full-body workout, focusing on strength, endurance, and flexibility. Here's a comprehensive guide to the best calisthenics exercises you can perform on your power tower.
1. PULL- UPS
Any exercise that involves a person lifting themselves with their arms by pulling against a horizontal bar is a pull-up. Pull-ups are a foundational exercise in calisthenics, and there are many types of pull-ups that can be done on a power tower.
Standard Pull-Ups: Traditional or standard pull-ups primarily target the back, shoulders, and biceps. Using the pull-up bar on the power tower, grip the bar with your palms facing away from you. Engage your core, pull your shoulder blades back and down, and lift your body until your chin is above the bar. Lower yourself back down with control.
Chin-ups: Chin-ups are similar to pull-ups but are performed with an underhand grip (palms facing you). This variation still engages the back and the shoulders but places more emphasis on the biceps.
- Start with a firm underhand grip.
- Then, the chin-ups are performed the same way as pull-ups.
- Focus on a full range of motion and controlled movement.
Wide-Grip Pull-Ups: Wide-grip pull-ups are meant to intensify the upper back and shoulders workout. Place your hands wider than shoulder-width apart on the bar at the top of the power tower. This variation requires greater strength and control, making it an excellent challenge for advanced athletes.
2. DIPS
Pull-ups involve lifting the body, while dips involve lowering the body with the arms. The power tower is equipped with an overhead horizontal bar and two parallel bars on the left and right sides for dips. This positioning makes the power tower perfect for triceps dips and chest dips.
- Triceps Dips: Triceps dips on the parallel bars are excellent for building upper body strength, particularly in the triceps, chest, and shoulders. Position yourself between the bars, grip them firmly, and lift your body. Lower yourself until your upper arms are parallel to the ground, then push back up to the starting position.
- Chest Dips: Chest dips are similar to triceps dips but extend the intensity of the workout to the chest. To target the chest more, lean slightly forward while performing dips. This shift in posture engages the pectoral muscles more effectively. However, ensure you maintain good form to avoid strain on your shoulders.
3. LEG RAISES
Because the abdominal muscles stabilize the body during motion, leg raises are important because they strengthen vital core muscles. The power tower, with its horizontal overhead bar, is ideal for different types of leg raises, such as knee raises and straight leg raises.
- Knee Raises: Hanging knee raises is a superb exercise for strengthening the lower abs, and they can easily be practiced on a power tower. Hang from the pull-up bar with an overhand grip, then lift your knees towards your chest. Lower them back down slowly, maintaining control throughout the movement.
- Straight Leg Raises: Perform straight leg raises to elevate your core workout to a higher level. Hang from the bar and lift your legs straight up to form an L-shape with your body. This exercise challenges your abs and hip flexors significantly.
4. PUSH-UPS
Incline Push-Ups: For beginners and those looking to vary their push-up routine, incline push-ups are perfect. Place your hands on the lower bars of the power tower and perform push-ups at an incline. This position reduces the weight on your arms, making the exercise easier than standard push-ups.
Decline Push-Ups: For a more challenging variation, try to decline push-ups. Place your feet on the lower bars of the tower, with your hands on the ground. This position increases the resistance on your upper body, particularly the shoulders and chest.
5. HANGING KNEE TUCKS
Hanging knee tucks are great for targeting the muscles in the lower part of the rectus abdominis, commonly referred to as the “lower abs” and hip flexors. Hang from the pull-up bar on the power tower and bring your knees up towards your chest, engaging your core throughout the movement. This exercise can be modified by adding a twist to engage the obliques.
6. MUSCLE-UPS
Muscle-ups combine pull-ups and dips, making them a comprehensive upper-body exercise. From a hanging position, pull yourself up explosively and transition into a dip above the bar. Muscle-ups require significant strength, coordination, and practice.
7. FOREARM HANGS
Forearm hangs are excellent for improving grip strength and forearm endurance. Hang from the pull-up bar using your forearms, and hold the position for as long as possible. This exercise is beneficial for enhancing your overall performance in other calisthenics exercises.
WHERE TO GET A POWER TOWER
Incorporating these exercises into your routine will help you build strength, increase endurance, and improve flexibility. However, remember to warm up properly before starting your workout and to focus on maintaining proper form to prevent injuries. Also, ensure that the power tower is stable and large enough for you to perform various exercises. To see and understand how a top-quality power tower works, check out Zelus.
The Zelus Power Tower Pull-up Bar.
MAIN FEATURES
- This sleek, all in one pull up bar is a rugged, highly-functional tool that will take your upper body game to the next level.
- The various grips allow you to target your abs, triceps, upper back, chest, traps, shoulders, and more.
- The compact design and fold-up workout bench save room in small spaces
- The chin-up station accommodates users of various heights by simply twisting the built-in knob to adjust the bar height from 77.2” to 89.1”.
For power towers like this, and a variety of equally interesting and useful sports equipment, check out Zelus Fitness.