CrossMAG
No Result
View All Result
  • CrossFit® News
  • Nutrition
  • Exercises
    • Pectoral exercises
    • Quadriceps exercises
    • Abdominal exercises
      • Abs: fundamentals
      • Abdominals low
      • Crunch
    • french press
    • Squat Exercises
      • Bulgarian squat
      • Front squat
      • back squat
      • front squat
      • Air Squat
      • Pistol Squat
  • CrossFit® Games
  • Interviews
  • Medicine
  • Sport
  • it Italian
    en Englishit Italianes Spanish
  • CrossFit® News
  • Nutrition
  • Exercises
    • Pectoral exercises
    • Quadriceps exercises
    • Abdominal exercises
      • Abs: fundamentals
      • Abdominals low
      • Crunch
    • french press
    • Squat Exercises
      • Bulgarian squat
      • Front squat
      • back squat
      • front squat
      • Air Squat
      • Pistol Squat
  • CrossFit® Games
  • Interviews
  • Medicine
  • Sport
  • it Italian
    en Englishit Italianes Spanish
No Result
View All Result
CrossMAG
No Result
View All Result

Axle bar: 5 WODs to feel strong like a strongman

Davide Zambon by Davide Zambon
October 7, 2021
in Exercises
0
WOD with axle bar

imitate the strongmanEvery now and then, it can get you anxious to emulate strongman.

You can do this in a number of ways, such as throwing sand-filled beer kegs behind you. Lifting the car your grandmother has kept in the garage since 1993 (low battery?). Carry all your shopping bags in one trip.

Or, by trying one of the most classic implementations of strongman competitions.

Index

  • What is the axle bar
  • Why incorporate the axle bar into your WODs
    • What if I don't have an axle bar?
  • WOD with axle bar
    • Pulling Strength
    • The Cinco 2

What is the axle bar

First point: it is a barbell. Second point: it will break your hands and forearms.

In a good way.

The axle bar is a barbell whose diameter is thicker than that of the traditional Olympic barbell. Almost double: just under 51mm (50,8 to be precise) against 28 normal barbell.

The differences with the sacred barbell don't end there, however:

  • the axle bar has no knurling, so ...
  • … It forces you to use a lot, a lot of chalk
  • the axle bar does not have bearings that guarantee rotation of the discs in place

Why incorporate the axle bar into your WODs

Westside and StrongmanKeep your grip solid around a metal cylinder that has the section an axle bar represents a great workout… for the grip itself. But even strength has only to gain from the occasional use of this tool.

Out of the strongman world, the axle bar is used as a complementary tool with which make more challenging exercises where grip plays a key role, such as deadlifts and rowing. Curls also get significantly juicier.

Please note: after you have used the axle bar for a while, hold the barbell it will seem like a walk.

What if I don't have an axle bar?

The commercial world has been buzzing around the concept of "training your grip with the barbell" for a while. A good alternative to the axle bar is given by the Fat Gripz, two rubber sleeves that slip (comfortably) around the barbell, increasing its diameter.

They are an excellent investment, word of Uncle Davide.

Disclaimer: although they represent a good replacement for the axle, the Fat Gripz they are not suitable for repeat explosiveness of CrossFit® movements - the risk of pinching your hands is very high! 

WOD with axle bar

As already said, enough replace the normal barbell with the axle bar to be ill-pardoned: to increase the work.

I jokingly said "to get hurt", but there is a fund of caution. The stresses that the axle bar puts on the wrists are not for everyone. Also, working with the axle usually comes sooner. Using the axle bar for explosive movements can lead to catastrophic results.

This is why there are not many in the CrossFit® repertoires WODs involving the use of the axle bar. An example is this:

Pulling Strength

5 rounds per total rep in 10 minutes

  • 1 minute max rep of pull up (strict)
  •  minute deadlift with axle, max rep (225 / 125lb)

You can imagine how your forearms will fry after such a workout.

I also propose something more official:

The Cinco 2

This is a workout we have seen in 2017 Games.

3 rounds per time

  • 5 muscle ups
  • 5 deficit handstand push up

Then

  • overhead lunge with axle bar (160 / 100lb)

 

We have activated a lot of discounts on Amazon: from 30 to 70% on all sports categories! Find everything on our dedicated channel ????

SUBSCRIBE HERE TO THE TELEGRAM CHANNEL

Photo: web
tags: trainingforcewod
previous Post

Ricky Garard returns to the track and receives an invitation to the Dubai CrossFit® Championship

Next Post

9 tips for a perfect fitness shopping

Related posts Posts

Exercises

Shoulder Press: how it is performed and the muscles involved

May 17, 2022
Exercises

Push-Up Dive Bomber: Benefits and Execution

May 13, 2022
Exercises

How to quickly build bigger arms: biceps and triceps exercises

May 6, 2022
Exercises

Toes to Ring: execution and advice

May 3, 2022
Exercises

Leg Press: Benefits, execution and variations

April 26, 2022
Exercises

Goblet Squat: how to do it right

April 19, 2022
Leave Comment

Recommended

How to run the Dragon Flag

Dragon flag - what it is and how to run it

August 5
Metcon training

Metcon training: what is it and exercises to do

August 16

Follow us

Facebook
fb-share-icon
Instagram

Our partner

DO YOU ALREADY HAVE EVERYTHING FOR CROSSFIT?

TAKE CARE OF YOU

Popular Post

  • Collection of the 20 best WOD to do at home

    0 shares
    Share 0 Tweet 0
  • Amrap: what it is and how it is managed

    0 shares
    Share 0 Tweet 0
  • CrossFit®: what is an EMOM, here are three representative WODs

    0 shares
    Share 0 Tweet 0
  • What is Murph and why is it done in CrossFit?

    0 shares
    Share 0 Tweet 0
  • 10 exercises to conquer CrossFit®

    0 shares
    Share 0 Tweet 0
CrossMAG

Browse the site

  • About Us
  • Coockie Policy
  • Contacts
  • Contributors
  • Work with us
  • Media Partners
  • Newsletter
  • Privacy & Policy
  • Advertising

Follow us

This page is not an official page of CrossFit, Inc. and is not associated with, or authorized by, CrossFit, Inc. All comments and suggestions contained herein are our personal opinions and not of CrossFit, Inc. The registered trademark CROSSFIT belongs exclusively to to CrossFit, Inc. The official website of CrossFit, Inc. is www.crossfit.com. CrossFit, Inc. is not affiliated with or endorsed by CrossFit, Inc. All comments and suggestions reported hereby our own opinions, which are not endorsed by CrossFit, Inc. The registered trademark CROSSFIT is exclusively owned by CrossFit, Inc. The official website of CrossFit, Inc. is www.crossfit.com.

Powered by Kilobit Web Agency Turin
No Result
View All Result
  • CrossFit® News
  • Nutrition
  • Exercises
    • Pectoral exercises
    • Quadriceps exercises
    • Abdominal exercises
      • Abs: fundamentals
      • Abdominals low
      • Crunch
    • french press
    • Squat Exercises
      • Bulgarian squat
      • Front squat
      • back squat
      • front squat
      • Air Squat
      • Pistol Squat
  • CrossFit® Games
  • Interviews
  • Medicine
  • Sport
it Italian
en Englishit Italianes Spanish

This website uses third-party cookies. By continuing to use this website, you authorize the use of cookies.