A Full Body Rack Workout with the NordBar

If you're looking to get a full-body workout using your squat rack, the NordBar takes things to a whole new level. This versatile attachment is designed to bring variety to your rack workout, allowing you to hit every major muscle group with ease. Here’s a complete workout program that incorporates squat rack exercises along with a few unique moves that the NordBar makes possible.

Total Workout Time: 45-50 minutes

Warm-Up (5 minutes)

Dynamic Stretches:

- Arm Circles (1 minute)
- Leg Swings (1 minute each side)
- Bodyweight Squats (2 minutes, feet shoulder width apart)
- Inchworms (1 minute)

Warm-up tip: Focus on mobilizing the shoulder blades and loosening up the hips. This will prepare your body for the range of motion required in compound exercises.

---

Upper Body Exercises

1. Pull-Ups (3 sets of 8-10 reps)

Using the pull-up bar on your squat rack, perform pull-ups to work on upper body strength. Focus on engaging your shoulder blades and maintaining proper form throughout.

Rest: 60 seconds between sets
Tip: Keep your body in a straight line, pulling until your chin clears the bar.

2. Shoulder Press (3 sets of 8-10 reps)

Set the barbell on the safety arms at shoulder height. Stand with feet shoulder-width apart and press the barbell overhead, fully extending your arms overhead.

Rest: 60 seconds between sets
Tip: Keep a neutral spine and avoid locking out your elbows.

---

Related Read: NordBench Band System vs. Weights and Dumbbells: Which is Right for You? – Get insights on how resistance options can change up your workout routine.

---

Lower Body Exercises

3. Front Squats (3 sets of 8-10 reps)

Position the barbell on the safety arms in your power rack. Step inside, with feet slightly wider than shoulder-width and toes pointing slightly outward. Perform squats, focusing on engaging your posterior chain and keeping your upper body upright.

Rest: 90 seconds between sets
Tip: Keep your shoulder blades pulled back and chest lifted to maintain a neutral spine.

4. Rear-Foot Elevated Split Squats (3 sets of 10 reps each leg)

Attach the NordBar to the rack and use it as a stable support for your rear foot. This exercise primarily targets your quads and glutes, while improving balance and coordination.

Rest: 60 seconds between legs
Tip: Ensure your front knee stays aligned with your toes, and keep your front thigh parallel to the ground at the bottom of the movement.

---

Related Read: How to Add Variety to Your Workouts and Avoid Burnout – Discover tips to keep your workouts fresh and effective.

---

Core Exercises

5. Sit-Ups (3 sets of 12-15 reps)

With two NordBars attached at a secure height, place your feet under the bars for weighted sit ups or sit-ups with stability. This setup gives great support and makes for smooth, controlled movements to work your abdominal muscles.

Rest: 45 seconds between sets
Tip: Slowly lower yourself back down for maximum core strength engagement, avoiding strain on your lower back.

6. Nordic Hamstring Curls (3 sets of 8-10 reps)

Place your feet under the NordBar and perform Nordic hamstring curls. This exercise targets the posterior chain and strengthens the hamstrings, helping prevent injury.

Rest: 60 seconds between sets
Tip: Keep your knees bent and lower your torso slowly to fully engage the hamstrings.

---

Related Read: 5 Ways to Use the OmniStrap for Maximum Performance – Check out additional ways to optimize your strength training.

---

Cool Down (5 minutes)

Foam Rolling - Focus on your quads, hamstrings, and back to relieve any tightness.

Stretching - Perform static stretches for the shoulders, hamstrings, and hip flexors.

Cool-down tip: Focus on holding each stretch for 20-30 seconds to aid muscle recovery.

---

This rack workout with the NordBar gives you a complete full body workout, incorporating compound exercises and stability movements that target multiple muscle groups. With a combination of upper body and lower body work, as well as core-strengthening moves, you’ll feel challenged from start to finish.