Ninja Bar Climbing for Upper Body Strength and Grip Strength

Now clearly, this exercise is not for everybody... and I definitely wouldn't recommend it in a crowded gym!

If it looks fun to YOU and you enjoy messing around in the gym (and you have good pull-up and grip strength), definitely give it a try.

You definitely will want to watch the video above for this one.

In the video, I show a few different variations, from turning around at the top and bottom so you stay moving forward both up and down, to facing just one direction (facing up or facing down), to doing both of those things using just ONE bar instead of two.

This training absolutely TORCHES the entire array of arm muscles, from upper arms to brachioradialis all the way down to your hand and grip strength.

It also works your lats and upper back, shoulders and will STRONGLY work your abs (because you're holding your legs off the ground with your knees bent 90 degrees the entire time).

It's actually a FANTASTIC exercise if you are training for ninja warrior stuff or primal/functional training.

Some form points...

1. Keep your elbows and shoulders at 90 degrees as best you can. That'll be the strongest position for doing this.

2. If you try the turning around version, grab the other bar with an underhand grip then spin around.

3. If you're using two bars, set them 12 to 18 inches apart.

4. Make sure the angle of the bars isn't so steep that the inner collars of the bars don't hook solidly against the safety rails and won't slip over.

And yes, I am crazy...

If you're already strong on chin-ups and interested in building even more upper back and pull-up strength, try Outrigger One-Arm Pull-Ups.

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