If a power tower interests the gym geek in you, then you are in for a treat! We, at Home Gym Australia, make it a habit to always provide our clients and supporters the juiciest bits of information for them to enjoy and make the most out of their workout machines and accessories.
The power tower is not just a simple home fitness workout machine that you can use for a single workout routine. Its versatility and ability for a seamless transition from weight to strength conditioning exercises make it an ideal choice for a home gym staple. Let us figure out how to use a power tower for your fitness regimen at home.
Power Tower Exercises for your Core
This exercise typically suits its literal description as vertical knee raises. In local gyms and other fitness establishments, you may perform this routine using a parallel bar or a dip station. But because you purchased your own power tower, you can no doubt carry out this exercise without a hassle.
With your back against the padded wall or beam of the power tower, position yourself with your arms on each side of the handle. You can step onto the foot bars before your routine to gain initial support and stability.
Pull your body up and let your feet dangle in the air, looking as if you are suspended in the air. Maintaining the straightness of your back, slowly raise both your knees up to your chest. Allow your legs and core muscles to control the movement until you are able to move your legs back down to starting position.
Make sure that you carry on practicing your deep breathing exercises during each movement to avoid fatigue and breathlessness. Continue these steps until you have completed an appropriate set for your core exercises.
Hanging Leg Raise
Another core exercise that you can perform with a power tower is the hanging leg raise. Also called a hanging pike, this routine defines and tones the ab muscles and strengthens the core.
Reach for the hanging bar of the power tower. With your arms and knees straight, elongate your legs, then swing it up until your feet are at the same height as your hands. Control your movements as you lower your body down once you have reached your maximum height.
Not only is this exercise a very good strengthening activity for your core muscles, but it can also remarkably improve your quadriceps, obliques, and back muscles.
As we mentioned earlier, every part of the power tower can accommodate different exercise routines. Sit-ups, for instance, are no exemption. While sit-ups need no machine for them to be performed, providing a stable foundation to your feet really makes a difference.
Lying on the floor, place your feet stable on the power tower stand. With your knees folded at a comfortable position, raise your upper body to make it at a 90-degree angle. When going back to your resting position, stop at the ¾ mark and continue with your routine.
Staying flexed throughout the workout makes the exercise more rigid and challenging than the others. This exercise option is perfect for toning and flattening the abs. It also addresses the enhancement of your range of motions, core strength, and flexibility.
Other Power Tower Exercises
Another exercise that typically does not need any home gym equipment. Having a power tower, though, could make your arm and chest strengthening exercise like the push ups more comfortable and challenging.
You can perform your push ups using the low handles near the power tower stand. While performing your push-ups, level-up by dipping lower than usual, making your recovery slightly more difficult than when you do it on the floor.
You can expect a better range of motion, faster arm and chest muscle definition, and toning when you incorporate your power tower with your push ups. Perform different variations, like shoulder taps, to facilitate the strengthening of not just your arms but also your buttocks, arms, shoulders, back, and chest.
You can expect many power tower brands and models to boast a high bar ideal for pull ups and chin ups. If you know the different variations you can perform these two arm-back-and-chest workout routines, you can most definitely take advantage of the stability of your power tower.
One of the reasons why power tower exercises become popular as challenging and rewarding workout routines is how they make use of the user’s body weight. It provides stability and support as it adjusts to support the person to achieve its fitness goals.
A famous upper body exercise, one can easily perform tricep dips using the power tower. Holding the padded armrests, try to straighten your elbows to lift your whole body upwards. Fold and relax them back to a neutral position only until your elbow creates a 90-degree angle. Repeat this in several sets as recommended by a professional gym trainer.
Sample Power Tower Workout Routine
How To Use A Power Tower
Have you decided that you want to incorporate power tower exercises into your workout program? Many would answer yes but would still feel apprehensive as to how they can plan out their routine without under or overdoing it. Here are some workout suggestions we received from our partners and gym consultants to help you get the most out of your versatile home gym equipment.
- Pull ups/chin ups 2 to 3 sets of 5 reps each
- Push ups 8 to 12 reps in 2 to 3 sets (can level up to one-arm or shoulder tap)
- Vertical knee raises 10 to 15 reps in 4 sets
- Tricep dips 10 to 15 reps in 2 to 3 sets
- Hanging leg raises 10 to 15 reps in 2 to 3 sets
- Pull ups/chin ups (wearing a weight vest or performing one-arm) at least 6 reps in 2 to 3 sets
- Handstand pushups on the low bar (assisted) 8 to 12 reps in 2 sets
- Vertical knee raises (with ankle weights) 10 to 15 reps in 2 sets
- Tricep dips (with ankle weights) 8 to 12 reps in 2 to 3 sets
- Hanging leg raises (full) 8 to 10 reps in 2 sets
We hope that this article gave you better insight as to how important power towers or racks are to your home gym space. If you have further inquiries and you would like to check out our high-quality power tower brands and models, do check out Home Gym Australia’s official website. You can also see more gym machines and equipment options that you can get when building your very own fitness haven at home.
Home Gym Australia is strictly implementing stiff rules and regulations when it comes to its investigative procedures. It has performed well-organised surveys and interviews based on client preference and expert opinions. Home Gym Australia also makes sure that peer reviews and product studies from reputable gym establishments and manufacturers are sourced out without bias and with fair judgment.
Quinn E. (August 2019). How to Do a Vertical Knee Raise
The Best Exercises for a Power Tower
January 2018. Power Tower : A Machine to Get Great Abs
Boyce L. (September 2019). The 20 Best Upper-Body Exercises of All-Time