Gymnasts love them, since they’re the perfect equipment for powering-up strength and harnessing flexibility throughout your body.

But it’s not only gymnasts who can benefit from this simple yet superb fitness tool. Swedish bars are a brilliant asset to have in functional fitness, not only for stretching, agility, posture and that much-coveted mind-body connection – but for pure strength.

Get the most out of the Swedish bars at your local club by embracing these game-changing moves next time you’re in.

1. Hanging knee raises

Beginners can do no wrong trying this move. It’s a total ab-blaster, building core strength in a way crunches simply cannot compare. The reason it’s ideal for strength is that your legs are heavier than your upper body, so ab muscles work harder to raise those appendages. If this move is too advanced for your physical ability at the moment, start off with functional movements such as push-ups and pull-ups to strengthen up first.

2. Tricep extensions
Vital for every pushing move (as well as some pulling), our triceps are probably the most important muscle when it comes to upper body strength. Swedish bars are brilliant for isolating them – this functional exercise will increase your arm power and size.

3. The human flag
Beast-mode: activate. The human flag is definitely a progression move – aided by bodyweight strength training (looking at you, pull-ups) – that’s incredibly rewarding once mastered. You’ll target your core, legs, arms and shoulders while improving joint mobility to support your body in the air.

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