The Iron Gym Extreme is a piece of training equipment that can be used to work the upper body, core and even the lower body to a certain extent. You can mount the bar to a doorway or place it on the ground to perform the exercises. Beginning trainees may have difficulty with the exercises that require them to hang from the bar, and it is recommended that they use ab straps while executing the movements.
Squat Jump Into Pull Up
This exercise primarily targets the quadriceps of the thighs and the latissimus dorsi of the back. To perform this exercise, first stand under the Iron Gym Xtreme bar with your body upright and feet separated at a distance slightly wider than shoulder-width apart. Lower your hips by bending your knees until your thighs are about parallel to the ground. Raise your hips upward by extending your knees, then jump and grab the bar handles using an overhand grip. Raise your body by bending your elbows until your chin is close to the bar. Lower your body down to the start, then place your feet on the ground and remove your hands from the bar.
Hanging Bent-Leg Raise
This movement mainly works the iliopsoas muscle of the hips, with secondary emphasis on the tensor fascia latae, pectineus, sartorius and adductor muscles of the thighs. To execute this movement, begin by holding the bar handles with an overhand grip and hang from the bar with your arms straight. Move your legs upward by bending your knees. Move your legs downward to the start by extending your knees.
Hanging Straight-Leg Raise
This exercise primarily targets the iliopsoas, with secondary involvement on the tensor fascia latae, pectineus, sartorius and adductors. To perform this exercise, first grab the bar handles using an overhand grip and hang from the bar with your arms straight. Keep your legs straight throughout the motion. Bring your legs upward until they are about parallel to the ground. Bring your legs back down to the beginning position.
Knee Pull-In
This movement mainly works the iliopsoas, with secondary emphasis on the tensor fascia latae, pectineus, sartorius and adductors. To execute this movement, begin by removing the bar from the doorway and placing the bar on the ground. Hold the bar handles with an overhand grip and with your arms straight. Put your feet on the ground with your legs straight. Move your right leg forward by slightly lifting your right foot off the ground and bending your right knee. Move your right leg back to the start by extending your right leg and putting your right foot on the ground.
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