Bar Hand Climb

Grasp a suitably weighted bar with both hands in the middle, however keeping the bar vertical to the floor.

START	UP AND DOWN	NOT TO DO!

Keeping your elbows fixed into yours sides throughout the movement, slowly take one hand off the bar, placing either above or below your other hand, in order to raise or the lower the bar vertically from the floor.

You may wish to add some weights to the bar, however keep the weights securely fixed to the lower end of the bar, keeping your feet clear just in case the weights to drop. Placing weights on the bar above your hands will greatly increase the exercise, as it makes the bar very unstable, and as such should be avoided to prevent injury.

Aim for small movements during the lifting / lowering phase of the bar, concentrating on keeping your elbows tucked into your sides, forearms horizontal to the floor, with your back straight, shoulders pulled back.

Always keep the bar clean and dry, with your feet away from the weights.