You’ve seen them in the gym, no doubt: those two parallette bars that you likely have no idea what to do with. Do you lift them? Swing them? Well, not to worry. We’ve figured it out.
Katie Harper, a physical therapist at Bespoke Treatments, was kind enough to show us exactly how to use the parallette bars. In the video above, she shows us three positions that you can learn to hold on the bars, and then combine into one fluid motion.
“We’re here to talk about some exercises that can help you switch up your training a little,” Harper says. “These exercises are great for shoulder stability and strength, as well as core stability and strength.”
The first of the three positions? Grab the bars under you, keep your legs behind you, and hold until the burn comes. “Stacking our shoulders over our fists,” Harper says, “squeezing our quads, and abs on tight.” Looks painful? Just wait.
The second position is even harder. It’s a tuck, basically. “We’re going to make sure that we’re rotating our shoulders out, and keeping our knees tucked toward our chest,” Harper says. Hold yourself above the bars with your knees tucked into your chest, and count to 30.
The last position, the finisher, is with your legs out straight, and holding the bar behind you. “We’re going to squeeze our butt, quads, and make sure our shoulders are stacked over our fists,” says Harper.
You can tie it all together with one fluid motion, but Harper recommends getting used to the three positions first. “I would hold for about 30 seconds each position,” she says. When you’re ready for the sweep, you’ll know it.
By Ben Radding