The Benefits of Benching with an Earthquake Bar
When it comes to enhancing your bench press routine, introducing new equipment into your routine can make a world of difference. One often overlooked piece of equipment is the Earthquake Bar, known for its unique ability to increase strength, stability, and overall performance. In this blog, we'll cover the benefits of benching with a Earthquake Bar and provide practical applications for incorporating it into your training routine.
What is an Earthquake Bar?
The Earthquake Bar is a flexible barbell that bends and oscillates when lifted. Unlike traditional power bars, the Earthquake Bar's oscillation engages stabilizing muscles to a greater degree. This instability makes it a powerful tool for athletes looking to enhance their functional strength and stability.
Benefits of Benching with a Earthquake Bar
Enhanced Muscular Activation The oscillation of the Earthquake Bar requires increased muscle activation, particularly in stabilizing muscles. This means that your pecs, delts, tris, and core work harder to control the movement, leading to greater overall muscle engagement.
Improved Stability and Balance Benching with a Earthquake Bar challenges your balance and stability. This increased demand on your stabilizing muscles not only strengthens them but also improves your overall balance and coordination.
Increased Functional Strength The instability created by the Earthquake Bar mimics real-life scenarios where muscles must work together to stabilize and control movements. This functional strength is crucial not only for powerlifters but for athletes and anyone looking to improve their performance in various physical activities.
Reduced Risk of Injury By strengthening stabilizing muscles and improving overall joint stability, the Earthquake Bar can help reduce the risk of injuries as well as help build back up after injury. This was a bar I often used for rehab after my pec tear last year with great success. The stronger stabilizing muscles provide better support for your joints, making them less prone to strain and injury.
Enhanced Muscle Endurance The constant adjustments needed to manage the Earthquake Bar's oscillations lead to improved muscle endurance. This is particularly beneficial for athletes who require sustained muscle performance over extended periods.
Practical Applications: How to Incorporate the Earthquake Bar into Your Training
Warm-Up Routine Start your bench press session with the Earthquake Bar to activate your stabilizing muscles and prepare your body for heavier lifts. Perform 2-3 sets of 10-15 reps with light to moderate weight to prime your muscles.
Stability and Control Training Use the Earthquake Bar as a main lift or accessory movement to enhance stability and control. Perform 3-4 sets of 10-15 reps, focusing on slow and controlled movements to maximize muscle activation and stability. Alternatively, you can use this as a secondary or burnout movement following the bench or at the end of an upper day with much higher reps, for example 2-3 sets of 25-50 reps.
Alternating with Traditional Bench Press Incorporate the Earthquake Bar on secondary or tertiary bench press days. For example, use a traditional barbell for one session to focus on maximal strength, then switch to the Earthquake Bar in the next session to emphasize stability and muscle activation.
Superset with Auxiliary Exercises Pair the Earthquake Bar bench press with auxiliary exercises that target stabilizing muscles. For example, follow a set of Earthquake Bar bench presses with stability ball push-ups or dumbbell flys to further engage and strengthen your stabilizers.
Progressive Overload Gradually increase the weight on the Earthquake Bar as your stabilizing muscles become stronger. This progressive overload will continue to challenge your muscles, leading to ongoing improvements in strength and stability.
How to Set Up
Utilizing light, medium, or heavy bands (depending on your strength level) loop the bands around the collars of the Earthquake bar evenly spaced on both ends. The more weight you add, the heavier the bands you will need to prevent the weights from hitting the ground on the descent. Typically, you will use 25lb plates as the heaviest plates to help with this as the 45lb plates are bigger and may touch the ground if the bands aren’t heavy enough. Remember, because the bar is so light, you may need another person to help attach the loaded band to either side of the barbell at the same time. Once the weights are loaded and evenly distributed on each side, you’re good to go!
Conclusion
Incorporating the Earthquake Bar into your bench press routine can lead to significant improvements in muscle activation, stability, functional strength, injury prevention, and endurance. By strategically applying the Earthquake Bar in your training, you can enhance your overall performance and achieve new levels of strength and stability. Embrace the challenge and enjoy the benefits of this innovative training tool!
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