Core training used to be just a therapeutic model for physical therapists and athletic trainers. Now, core workouts have broken through into mainstream fitness. Your major core muscles are the inner abdominals, internal and external obliques, gluteals, quadriceps and posterior spine. A popular tool for strengthening your core is a bench pole. It can work your core from a variety of body positions and joint paths.
History
Bench poles have been a traditional exercise instrument for decades. A bench pole is considered a "free weight" resistance device. Barbell poles and dumbbells are the oldest forms of resistance equipment. Before machines came into vogue, free weights were the only form of resistance. Core training has come to the forefront of fitness. The importance of core strength has been enforced within the last couple of decades. A strong core will prevent spinal injuries and boost functionality.
Function
A bench pole primarily functions as a strength-training device. It can be used as external resistance in a variety of pushing and pulling movements. Pulling motions force recruitment of your posterior core muscles. Bench poles can also be held as additional weight during lower-body progressions. Key lower-body core exercises are squats, lunges and step-ups.
Features
A bench pole can be easily identified by its length. It has a specific length in the range of 5 to 6 feet. This kind of distance allows the bench pole to be used in many distinct capacities. It can weigh in the neighborhood of 20 to 25 lbs. This makes the bench pole a quality piece of resistance for most exercisers. Fitness centers never have a shortage of bench poles due to their popularity.
Types
The two major types of barbell poles are the long pole and EZ curl bar. What separates the two is the shape of the middle area of the bar. A standard long bar has a straight horizontal appearance from end to end. Chest, back and lower-body exercises are more suited for the long bar. An EZ curl bar is bent through the middle of the bar. This element makes it ideal for biceps curls and triceps extensions.
Considerations
Inexperienced exercisers should be wary of the bench pole. Free-weight equipment requires an abundance of stabilizing muscles to maximize performance. A bench pole should only be incorporated after basic resistance modes are mastered. Injuries to the spinal column and shoulders would also make the bench pole contraindicated.
References
- "The Complete Book of Core Training"; Kurt, Brett, Mike Brungardt; 2006
- "Exercise Technique Manual for Resistance Training: 2nd Edition"; NSCA; 2008
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