9 NordBar Hacks: Maximize Single Leg Rollers In Your Home Gym

Shredded Dad

9 NordBar Hacks: Maximize Single Leg Rollers In Your Home Gym   ➡️ Check out the Nordstick NordBar https://ShreddedDad.com/nordbar  ➡️ Read my Nordstick NordBar review https://shreddeddad.com/nordbar-review/  ➡️ Go to https://shreddeddad.com for garage gym equipment reviews and discounts  ➡️ Subscribe to the channel https://www.youtube.com/@ShreddedDad?sub_confirmation=1  — NordStick NordBar Specs --  Length: 21" long metal rod  Foam: 3" premium molded foam  Compatibility: Works on 2", 3", and 4" racks with 5/8" and 1" holes  -- NordBar Hacks --  I like to set up the NordBar in two different ways: split roller and single leg roller  This way I can recreate different exercises to get the most out of it.  Here's a list of the exercises I do:  Nordic curls 45 degree back extensions GHD sit ups 90 degree back extensions Decline sit ups Sit ups Split squats Reverse hypers Lat pulldowns (using it as a lap bar)  -- Other NordStick products --  NordBench Pro https://shreddeddad.com/nordstick-nordbench-pro/  NordBench https://shreddeddad.com/nordstick-nordbench/  NordStick https://shreddeddad.com/nordstick-review/  NordStick Multi-Slider https://shreddeddad.com/nordstick-multi-slider/  OmniBand Pro https://shreddeddad.com/nordstic-omniband-pro/  -- Home Gym Resources --  Garage Gym Ideas https://shreddeddad.com/garage-gym-ideas  Discount Gym Equipment https://shreddeddad.com/discount-gym-equipment  Gym Hacks https://shreddeddad.com/gym-hacks  DIY Gym Equipment https://shreddeddad.com/diy-gym-equipment  Home Gym Organization Ideas https://shreddeddad.com/home-gym-organization  Rogue Fitness Coupon Code https://shreddeddad.com/rogue-fitness-coupon  Rep Fitness Discount Code https://shreddeddad.com/rep-fitness-discount-code  ---  #homegym #garagegym #nordstick   https://youtu.be/JNJEyAqHkao  9 NordBar Hacks: Maximize Single Leg Rollers In Your Home Gym

Transcript

00:00Today I'm going to show you nine different exercises I've been able to recreate using the Nord Bar.

00:04This is a single leg roller that can also be used as a split leg roller.

00:08I can squeeze it in between and upright, and now I have different ways to anchor my feet.

00:12Now with this, I've been able to recreate reverse high purse, Nordic curls, decline sit-ups, split squats,

00:17a bunch of different exercises that I'll show you today.

00:19Some quick specs about the Nord Bar. This is a 21-inch steel bar.

00:22It's 5-8ths of an inch in thickness, and it'll fit 5-8ths of an inch holes and also 1-inch holes,

00:26and I'll show you that in a second.

00:28Again, the pad itself, this is a premium molded foam, similar to Atmat material, and it's 3 inches in thickness.

00:35Now the way this fits into 5-8ths of an inch holes and also 1-inch holes is because of this adapter right here.

00:41So this adapter here, it looks like a top pad.

00:43The top here is going to go into a 1-inch hole, and then the other side has a 5-8ths of an inch hole,

00:49and that's where the Nord Bar is going to fit.

00:51Now this works with 2-inch racks, 3-inch racks, and 4-inch racks, so it's very universal.

00:56Now the first setup here is a split roller. I like to use this for different exercises.

00:59One of my favorite ones to use it for is for lat pulldowns, otherwise the cable machine would pull me up if I go heavy.

01:05So I can put my legs, my thighs right under this, and it holds me down when doing lat pulldowns.

01:09Now another thing I can do with this is split squats. I can also do sit-ups, especially if I do two of these.

01:14So if I get two of these in the split configuration, now I can squeeze my legs in between here,

01:21and it gives me more stability when doing exercises such as sit-ups.

01:24I like to do GHD sit-ups with this as well.

01:27I just set a bench right next to this, and I put a sandbag on top just to elevate me a little bit.

01:32I also like to do 90-degree back extensions in this manner.

01:35Now if I just use one, I can still do a lot of these exercises, but using two rollers just gives me more stability.

01:41It anchors my feet down, and that way I feel more safe when doing the exercises, more secure.

01:46And the other setup is going to be the single leg roller, which is the most common one you see out there,

01:49where you have two of these rollers right next to each other.

01:53Then you insert it into your rack, and then you can do different exercises.

01:57Now I like to use this setup for 45-degree back extensions.

02:00So I set my body, my hips, right on top of this, and then the wall here in the back is going to be holding my legs down

02:06while I do the 45-degree back extensions.

02:08Now I don't know the exact weight capacity of the Nord bar, but I know that I do over 200 pounds on this,

02:13and it holds up just fine, and I haven't had any problems with it.

02:16I also like to do a reverse hypers on this.

02:18I set one of these Nord bars on one side, and then the other one on the other side,

02:23and I hang on to one, and then the other one I swing my legs back and forth.

02:26Now with my rack not being mounted, it's a folding rack.

02:30It does have a little bit of wiggle, but the Nord bar itself, it still holds up while I'm doing the exercise.

02:36Now with one Nord bar, you can just get as creative as you can.

02:39I like to use two of them just because it gives me more options, but that's pretty much it, the Nord bar.

02:45So you can set it up as a single leg roller, or you can set it up as a split roller.

02:50If you have any questions about it, let me know in the comments section below.

02:53If you want to learn more about the Nord bar, check the link below this video.

02:56That link is shreddeddad.com forward slash Nord bar.

02:58If you like the information in this video, make sure you give it a thumbs up.

03:02Leave me your comments and questions down below.

03:03Don't forget to subscribe to the channel so you don't miss the latest uploads.

03:07For more home gym equipment reviews and discounts, make sure you visit my website, shreddeddad.com.

03:11Thanks for watching.

03:12Have a great day.

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