There are several unique power rack attachments that imitate the functionality of a multi-gym, and the lever arms (also known as “jammer arms”), are one of the coolest and most versatile attachments that you can add to practically any modern-day weightlifting rack.
Lever Arms are arm-shaped extensions for your power rack that allow you to do a variety of workouts. They are plate-loaded and may be used for a number of presses, rows, squats, and other exercises.
If you have a set of lever arms or are considering investing in them, you may not know where to begin or how to utilize them. Fear not! We'll share with you how to do a full-body lever arm workout using the Bells of Steel Adjustable Lever Arms. This workout's warm-up will consist of six repetitions for three sets to prime and warm up your muscles.
- RDLs
- Bent Over Rows
- Push-ups
Similar to a traditional deadlift, maintain your legs stationary with a slight bend in your knee throughout the movement. Push your glutes down and squeeze them back up. Bend over slightly while keeping your back straight and lift the weight up towards your body to keep the lats active. Focus on squeezing your lats while keeping your elbows back. Get into a plank position and place your palms on the Lever Arms handles.
Lower your body to the floor by gently bending your elbows. Push yourself back up to start through your arms once your chest touches the floor. This exercise is also known as “thrusters” and it targets the abs, glutes, hip flexors, hamstrings, neck, upper traps, and triceps. You can do five sets with six repetitions, depending on the weight you can lift.
Grab the lever arm in each hand and align them with your shoulders. Then squat while keeping your arm in that position. Push both legs to the ground to stand up while straightening the arms and pressing the weight above.
Important note: When performing any type of workout, it is important to take rest periods. The optimal rest interval between sets is 2–5 minutes if you want to enhance strength and power, and 30–90 seconds if you want to promote hypertrophy (muscle growth).
Much like in a renegade position, make sure your hips are parallel to the floor and pick a weight that you can make sure you get explosives by driving your hips through and rotating your wrist until you’re upright. This workout pretty much works every major muscle group.
Ideally, work into five sets with four to six reps, then rest. With a superset, you’ll perform the first set of jumping lunges and the second exercise, Bicep Curls, right after with minimal rest in between. We recommend doing four sets of twelve for each movement.
Prepare to jump by getting one leg forward and one leg back, and the hand hold should be right in the middle of your stance. Sink down into a deep lunge, and then explosively drive both feet into the floor and launch your body upward, fully extending your knees and hips.
Take a step back and slightly lean on the lever arms with your hands out in front of you. Curl up your biceps, gently pulling your elbows back to reach a full range of motion.Shrugs can help you create larger, stronger traps and shoulders by including them in your workout. You can perform this workout at about eight to twelve reps for three sets. Make sure that you put on a challenging weight to make your workout more effective.
Your shoulders should just be one straight line. Keep your shoulders up behind your head by keeping your head straight, pulling up and slightly back. Moving straight up puts a lot of pressure on your neck, but going slightly backwards is a far more natural range of motion.
Whether you're staring at the ground or straight ahead, you can execute the same motion. When it comes to building your ideal home gym setting, space is usually a constraint. Make your power rack a more versatile piece of gym equipment by getting The Bells of Steel Lever Arms.
It can save you a ton of space by eliminating the need for additional equipment and allow you to quickly include accessory and isolation work into your strength or powerlifting workouts.
In terms of functionality and usefulness, it wouldn’t be a bad idea to invest in this bad boy for your home gym setup!
