IRONHELM Long Bar Exercises

Long Bar + Pulley Circuit

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  Circuit Overview

  IRONHELM Long Bar 54" + two IRONHELM Pulley Systems

  A four-move upper-body circuit with the Long Bar clipped to two IRONHELM Pulley Systems, one line on each end. The counterweights pull the bar up and back, so your legs, shoulders, arms and lats all have to work against the line while your core keeps the bar level.

  The Long Bar ships without a pulley system. You'll need two IRONHELM Pulley Systems (sold separately) and your own weight plates (not included).

  Muscles worked

  • Shoulders
  • Chest
  • Triceps
  • Lats
  • Quads
  • Glutes
  • Core

  How to do it

  1. Hang the two pulleys from a sturdy overhead anchor, about the width of the bar apart and slightly behind where you'll stand.
  2. Clip one line to each end of the Long Bar and load the other end of each line with equal, light plates.
  3. Work through the four moves in order: Lunge & Press, Narrow Press, Tricep Extension, Pullover.
  4. Rest, then repeat the circuit for as many rounds as you can keep every rep controlled.

  Coach's cueEqual loads, level bar, slow reps.

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  Circuit 1: Lunge & Press

  IRONHELM Long Bar 54" + two IRONHELM Pulley Systems

  Alternating lunges with the bar held at chest height against both lines. Your legs drive the movement while your shoulders and core keep the bar level as the counterweights pull it back toward the pulleys.

  Muscles worked

  • Quads
  • Glutes
  • Shoulders
  • Chest
  • Core

  How to do it

  1. Stand in front of the pulleys, facing away, with a line clipped to each end of the bar.
  2. Hold the bar at chest height with both hands.
  3. Step into a lunge and press the bar out in front of you as you lower.
  4. Bring the bar back to your chest as you return to standing. Alternate legs.

  Coach's cueBar level, chest tall, step with control.

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  Circuit 2: Narrow Press

  IRONHELM Long Bar 54" + two IRONHELM Pulley Systems

  A close-grip press from the chest. With your hands near the middle of the bar, the lines on each end try to tip it, so your shoulders, chest and triceps press while your grip and core keep it level.

  Muscles worked

  • Chest
  • Triceps
  • Front shoulders
  • Grip
  • Core

  How to do it

  1. Stand facing away from the pulleys, feet hip-width apart.
  2. Hold the bar at chest height with your hands close together near the centre.
  3. Press the bar straight out in front of you without letting either end dip.
  4. Bring it back to your chest slowly.

  Coach's cueHands close, elbows in, keep the bar level.

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  Circuit 3: Tricep Extension

  IRONHELM Long Bar 54" + two IRONHELM Pulley Systems

  An overhead tricep extension with both lines attached. Keeping your upper arms still while the counterweights pull on each end makes your triceps and shoulders work together.

  Muscles worked

  • Triceps
  • Shoulders
  • Upper back
  • Core

  How to do it

  1. Stand in a staggered stance with the bar overhead and your elbows pointing up.
  2. Bend your elbows to lower the bar behind your head.
  3. Extend back to straight arms.
  4. Keep your upper arms still and your ribs down throughout.

  Coach's cueUpper arms still. Only the elbows move.

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  Circuit 4: Pullover

  IRONHELM Long Bar 54" + two IRONHELM Pulley Systems

  A standing, straight-arm pullover. The lines help the bar rise overhead, then your lats pull it back down in a long arc to your hips, lifting the counterweights as you go.

  Muscles worked

  • Lats
  • Triceps
  • Rear shoulders
  • Core

  How to do it

  1. Stand facing away from the pulleys, holding the bar at your hips with straight arms.
  2. Let the bar rise slowly in an arc until it's overhead.
  3. Pull it back down in the same arc to your hips, keeping your arms straight and your ribs down.
  4. Keep the bar level the whole way.

  Coach's cueLong arms, ribs down, slow on the way up.

Lower Body

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  Walking Lunge with Offset Load

  IRONHELM Long Bar 54" + your own load

  Slow, controlled walking lunges focused on ankle, knee and core stability. As the weights oscillate on the chains, your body has to constantly adjust and brace. Use different weights on each side for an extra challenge.

  Muscles worked

  • Quads
  • Glutes
  • Core
  • Ankle stabilizers
  • Knee stabilizers

  How to do it

  1. Rest the bar across your upper back with load hanging from both ends.
  2. Step forward and lower until both knees reach about 90 degrees.
  3. Drive through your front foot and step through into the next lunge.
  4. Move slowly and let the chains settle before each step.

  Coach's cueControl the instability. Build the foundation. Move with purpose.

  Featuring Kelvin Nkubito, basketball athlete.

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  Single-Leg Romanian Deadlift

  IRONHELM Long Bar 54" + your own load

  A knee-stability exercise for hockey, lacrosse and any stick sport, learned with Eddy Bucardo and the team at Unchained Athletics. The hanging load makes the stabilizers in your hips work harder to keep you in straight alignment.

  Muscles worked

  • Hamstrings
  • Glutes
  • Hip stabilizers
  • Core
  • Knee stabilizers

  How to do it

  1. Hold the bar in front of your thighs with both hands, with load hanging from both ends.
  2. Shift onto one leg with a soft knee.
  3. Hinge at the hips, reaching your free leg back as the bar lowers toward the floor.
  4. Squeeze your glute to return to standing without letting your knee cave in.

  Coach's cueHips square, knee out. Don't let it cave.

  Coached by Eddy Bucardo, Unchained Athletics.

• Zercher Deadlift

  IRONHELM Long Bar 54" + your own load

  Cradle the bar in the crooks of your elbows and hinge with a flat back while the load hangs from the chains.

  Muscles worked

  • Hamstrings
  • Glutes
  • Lower back
  • Core
  • Upper back

  How to do it

  1. Cradle the bar in the crooks of your elbows, with your feet hip-width apart.
  2. Push your hips back and hinge with a flat back.
  3. Drive your hips forward to stand tall.

  Coach's cueFlat back, hips back.

• Front Squat

  IRONHELM Long Bar 54" + your own load

  Hold the bar across the front of your shoulders and squat. The hanging load makes your quads and core work to stay upright.

  Muscles worked

  • Quads
  • Glutes
  • Core

  How to do it

  1. Rest the bar across the front of your shoulders with your elbows high.
  2. Squat down, keeping your chest up.
  3. Drive up through your whole foot.

  Coach's cueElbows up, chest proud.

Upper Body

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  Long Bar Pulley Pulldown

  IRONHELM Long Bar 54" + IRONHELM Pulley System

  A protocol in development: the Long Bar clipped to the IRONHELM Pulley System for a straight-arm pulldown from overhead to your hips. Your lats do the pulling while your core keeps your ribs down.

  Muscles worked

  • Lats
  • Triceps
  • Core
  • Rear shoulders

  How to do it

  1. Stand facing the anchor with the line clipped to the bar.
  2. Hold the bar overhead with straight arms.
  3. Pull the bar down in an arc to your hips, keeping your arms straight and ribs down.
  4. Let the bar rise slowly back overhead.

  Coach's cueLong arms, ribs down, slow on the way up.

• Overhead Press

  IRONHELM Long Bar 54" + your own load

  Press the bar from your shoulders to full extension overhead while the chains challenge your shoulder stability.

  Muscles worked

  • Shoulders
  • Triceps
  • Upper chest
  • Core

  How to do it

  1. Hold the bar at shoulder height.
  2. Press it overhead until your arms are fully extended.
  3. Lower it back to your shoulders under control.

  Coach's cueRibs down, press straight up.

• Tricep Extension

  IRONHELM Long Bar 54" + your own load

  A close-grip overhead extension that works your triceps and shoulders.

  Muscles worked

  • Triceps
  • Shoulders

  How to do it

  1. Hold the bar with a close grip and lift it to straight arms overhead.
  2. Keeping your upper arms vertical, lower the bar behind your head.
  3. Extend back to straight arms.

  Coach's cueUpper arms still. Only the elbows move.

• Bent-Over Row

  IRONHELM Long Bar 54" + your own load

  Hinge with your back near parallel to the ground and row the bar toward your torso.

  Muscles worked

  • Lats
  • Upper back
  • Biceps
  • Core

  How to do it

  1. Hinge at your hips with a flat back, holding the bar with both hands.
  2. Pull the bar to your torso, driving your elbows back.
  3. Lower it under control.

  Coach's cueSqueeze your shoulder blades at the top.

• Curl

  IRONHELM Long Bar 54" + your own load

  A standing curl with a twist: the swinging load makes your biceps and grip work to keep the bar steady.

  Muscles worked

  • Biceps
  • Forearms
  • Grip

  How to do it

  1. Stand holding the bar with your palms facing up.
  2. Curl it toward your shoulders without swinging.
  3. Lower it slowly.

  Coach's cueNo swing. Let the chains settle.

• Shrug

  IRONHELM Long Bar 54" + your own load

  Lift your shoulders toward your ears to build your traps.

  Muscles worked

  • Trapezius
  • Grip

  How to do it

  1. Hold the bar with both hands at arm's length.
  2. Shrug your shoulders straight up toward your ears.
  3. Pause, then lower them slowly.

  Coach's cueStraight up, straight down.

• Wrist Rolls

  IRONHELM Long Bar 54" + your own load

  Roll the bar back and forth with your wrists to build forearms, grip and wrist stability.

  Muscles worked

  • Forearms
  • Grip
  • Wrists

  How to do it

  1. Hold the bar with your palms facing down and your arms extended in front of you.
  2. Roll the bar forward and back using only your wrists.
  3. Keep your arms still throughout.

  Coach's cueSmall movements, big burn.

Athletic & Skill

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  The "Smittie"

  IRONHELM Long Bar 54" + cable machine

  Built with Tevaun Smith (former Iowa WR, NFL/CFL pro). Keep the bar parallel to the ground and rotate hard while a cable machine adds resistance and the long lever punishes any breakdown in posture. It trains rotation, anti-rotation, shoulder stability and full-body sequencing all at once.

  Muscles worked

  • Obliques
  • Shoulders
  • Hips
  • Grip
  • Full body

  How to do it

  1. Attach the cable to the bar and set up in a split stance, with the bar held level at arm's length.
  2. Rotate hard through your trunk while keeping the bar parallel to the ground.
  3. Resist any tilt or collapse as the cable and the chains pull on you.
  4. Return under control. Complete your reps on both sides.

  Coach's cueBar level, trunk organized, ground to hands.

  Created with Tevaun Smith at In-Tech High Performance.

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  Basketball Stability Circuit

  IRONHELM Long Bar 54" + your own load

  A four-move circuit from Unchained Athletics, shown with Ulrich Chomche. It covers knee stability, core strength, single-arm overhead pressing and single-leg hinging, all with the instability of the Long Bar.

  Muscles worked

  • Hamstrings
  • Glutes
  • Core
  • Shoulders
  • Hip stabilizers

  How to do it

  1. Knee stability: a slow single-leg pattern that strengthens your hamstrings, glutes and core.
  2. Core strength: a floor-based hold that targets your abs, obliques and hip flexors.
  3. Single-arm overhead press: press one end of the bar overhead to build shoulder strength and correct left-right imbalances.
  4. Single-leg Romanian deadlift: hinge on one leg while the stabilizers in your hips fight to keep you aligned.

  Coach's cueEvery rep is a balance rep.

  Featuring Ulrich Chomche at Unchained Athletics.

Core & Rotation

• Kayak Paddle

  IRONHELM Long Bar 54" + your own load

  Dynamic rotational core training. Paddle shoulder to hip in a split stance while the chains' shifting weight challenges your control.

  Muscles worked

  • Obliques
  • Lats
  • Shoulders
  • Core

  How to do it

  1. Stand in a split stance holding the bar across your body.
  2. Drive one end down from shoulder to hip like a kayak stroke.
  3. Alternate sides with control, letting your trunk rotate.

  Coach's cuePaddle from your core, not your arms.

• Thoracic Rotations

  IRONHELM Long Bar 54"

  Mobility for your upper back. With the bar across your upper back, rotate slowly through your thoracic spine, standing or half-kneeling.

  Muscles worked

  • Thoracic spine
  • Obliques
  • Upper back

  How to do it

  1. Rest the bar across your upper back, standing or half-kneeling.
  2. Keep your hips still and rotate slowly to one side, exhaling as you turn.
  3. Return to centre and rotate to the other side.

  Coach's cueExhale as you rotate.

Full Body

• Turkish Get-Up

  IRONHELM Long Bar 54"

  The ultimate full-body exercise. Go from the ground to standing while keeping the Long Bar vertical overhead.

  Muscles worked

  • Shoulders
  • Core
  • Glutes
  • Hips

  How to do it

  1. Lie on your back holding the bar vertically above one shoulder, with your arm locked.
  2. Roll to your elbow, then to your hand, and bridge your hips up.
  3. Sweep your leg back into a half-kneeling position.
  4. Lunge up to standing. Reverse every step to return to the floor.

  Coach's cueEyes on the bar. Arm locked.

• Zercher Lunge + Twist

  IRONHELM Long Bar 54" + your own load

  Hold the bar in the crooks of your elbows, reverse lunge, then rotate toward your lead leg while the suspended chains test your balance.

  Muscles worked

  • Quads
  • Glutes
  • Glute medius
  • Obliques
  • Upper back

  How to do it

  1. Cradle the bar in the crooks of your elbows.
  2. Step back into a reverse lunge.
  3. Rotate your torso toward your front leg, then back to centre.
  4. Stand up and alternate legs.

  Coach's cueLunge, then twist. Never both at once.