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No, not that kind of bar...No vodka shots here. We are talking about a pull-up bar! Way more exciting, right? YES is the correct answer. Pull-up bars can be used in a huge variety of ways, but today we are going to talk about how you can use them specifically to train for your next Obstacle Course Race.
99.9% of obstacles you'll find in an OCR require a functional combination of grip, bicep, shoulder, lat, and core strength. Some OCR events don't require quite as much upper body/grip strength, while others, like Savage Race and OCR World Championship require a Ninja-level of grip strength. Even for the races that have extremely tough obstacles, you still don't need fancy equipment or a full ninja gym set up. One of the best ways to practice any type of obstacle where your upper body is doing all/the majority of the work, is on a pull up bar.
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Side note: If you do want to get a little fancy, you can also add attachments to your bar and that will really spice things up as well!
Below are the top 5 exercises you can do to earn 100% obstacle completion with just a pull up bar. If you need help putting the exercises together into well structured workouts, then check out our GRIP GAINS e-book!
Exercise #1
Pull Ups
Exercise #2
Grip switches
Exercise #3
Dead Hang
Exercise #4
Side shuffle
Exercise #5
Inverted Row
We hope you'll begin putting a lot of time and effort into these exercises...it'll mean WAY MORE obstacle completions for you!
Visit the Training Programs page in order to learn about the different custom programs we design for athletes in OCR.
