IRONHELM Long Bar Exercises

These IRONHELM Long Bar exercises provide a full-body workout, enhancing strength, endurance, and coordination:

IRONHELM Long Bar Turkish Get-Up

The Turkish Get-Up is the ultimate full-body exercise. Starting from the ground, your core and obliques initiate the movement as you roll onto your elbow. Your shoulder stabilizers work overtime to keep the IRONHELM Long Bar vertical. As you bridge and sweep your leg back, your glutes fire hard while your quads prepare for the explosive lunge to standing. Every muscle—from your rotator cuff to your hip flexors—engages to create seamless, controlled movement. This is total body strength and coordination in one exercise.

IRONHELM Long Bar Kayak Paddle

The IRONHELM Long Bar Kayak Paddle takes core training to the next level with dynamic rotational power. Standing in a split stance, you move the long bar in a continuous paddling motion from shoulder to hip, alternating sides in a smooth, rhythmic flow. Your obliques are the engine here, generating explosive rotational force with every stroke. Your shoulders and lats work in harmony to control the arc of the bar, while your grip battles the shifting weight of the chains. From your glutes anchoring your stance to your lower back stabilizing your spine, every muscle fires to maintain balance and power through the rotation. This isn't just a core exercise—it's a full-body coordination challenge that builds functional rotational strength.

IRONHELM Long Bar Zercher Hold Lunge & Twist

The IRONHELM Long Bar Zercher Hold Lunge & Twist is a powerful combination movement that challenges your lower body strength and rotational core control. Holding the long bar in a front rack position, you step back into a deep reverse lunge, then rotate your torso toward your lead leg. Your quads and glutes drive the lunge, working hard to control the descent and power you back to standing. Your obliques fire intensely during the twist, generating rotational force while your deep core stabilizes against the oscillating weight of the suspended chains. Your glute medius works overtime to keep your hip stable as your torso turns, preventing your knee from collapsing inward. From your hamstrings supporting the lunge to your shoulders maintaining the bar position, every muscle coordinates to create controlled, powerful movement. This exercise builds functional strength, rotational power, and dynamic stability that carries over to athletic performance.

IRONHELM Long Bar Walking Lunge

The IRONHELM Long Bar Walking Lunge is a demanding lower body movement that challenges strength, balance, and dynamic stability. With the long bar positioned across your shoulders and a kettlebell suspended by chains, you step forward into a deep lunge, lowering your hips until both knees reach ninety degrees. Your quads control the descent, working hard to manage the eccentric load. At the bottom, your glutes and quads fire together to drive you back up, pushing through your front heel to transition into the next step. The suspended kettlebell creates oscillating kinetic energy, forcing your core to work overtime to keep the bar level and your torso upright. Your hip stabilizers prevent your knee from collapsing inward, while your deep core muscles fight against the shifting weight with every rep. From your calves stabilizing your ankle to your spinal erectors maintaining perfect posture, every muscle coordinates to create controlled, powerful movement through space.

IRONHELM Long Bar Thoracic Rotations

The IRONHELM Long Bar Thoracic Rotations are a precision movement designed to build rotational control and upper-back mobility while keeping your core braced. With the long bar set across your upper back, rotate slowly from side to side—staying tall, keeping your ribs stacked, and letting the rotation come from your thoracic spine instead of your lower back. Your obliques drive the turn, while your deep core and spinal erectors stabilize your posture against the bar’s shifting load. In the standing variation, keep your hips mostly square and move smoothly through your range. Then in the half-kneeling position, lock the pelvis down to isolate the rotation even more—this is where your glutes and core work overtime to keep you from drifting. Control every rep, pause briefly at end range, and use your breath—exhale as you rotate, inhale as you return to center. This is rotational strength and stability built the right way.

IRONHELM Long Bar Zercher Hold Deadlift

The IRONHELM Long Bar Zercher Hold Deadlift is a total-body strength builder that hits your posterior chain while demanding next-level core and posture control. With the bar cradled in the crooks of your elbows, set your stance, brace your core, and keep the load tight to your torso. Hinge down with a flat back and proud chest, then drive through the floor—extending your hips and knees together as your glutes, hamstrings, and quads power the lift. Because the kettlebells are suspended on chains, the load creates oscillation, forcing your core, upper back, and arms to stabilize every rep. Control the descent, stand tall at the top, and resist letting the weight pull you forward. This is functional strength, stability, and full-body tension—built the right way.

IRONHELM Long Bar Overhead Press

Stand with the barbell at shoulder height and press it overhead until your arms are fully extended. This exercise works the shoulders, triceps, and upper chest.

IRONHELM Long Bar Tricep Extension

Grip the long bar with a close grip, and lift it up to straight arms over your head. Lower the barbell behind your head while keeping your upper arms still and vertical. Reverse the motion and extend your arms again. This exercise works the shoulders and triceps.

IRONHELM Long Bar Wrist Rolls

Hold the long bar with both hands, palms facing down, and extend your arms in front of you. Slowly roll the long bar using your wrists, allowing it to move back and forth. This exercise targets the forearm muscles, improving grip strength and wrist stability.

IRONHELM Long Bar Curl

Stand with the barbell held in both hands, palms facing up, and curl it towards your shoulders. This exercise focuses on the biceps.

IRONHELM Long Bar Front Squat

Hold the barbell across the front of your shoulders and perform a squat. This exercise emphasizes the quadriceps and core.

IRONHELM Long Bar Bent-Over Row

Bend at the hips with your back parallel to the ground, holding the barbell with both hands, and pull it towards your torso. This targets the back and biceps.

IRONHELM Long Bar Shrug

Hold the barbell with both hands and lift your shoulders towards your ears in a shrugging motion. This exercise targets the trapezius muscles.