Street workout parks are popping up all over the country.
Maybe you’ve visited a few or seen some online. Did you notice anything missing?
In most cases, Swedish ladders are non-existent. You’ll only find them in the top outdoor gyms which is a shame. Why don’t you pick up the best stall bars for your home gym instead?
The equipment will transform your life (and your body) instantly… in so many ways.
What Are Stall Bars Anyway?
Stall bars (or Swedish bars, wall bars, etc) have been around for hundreds of years. They used to be extremely popular back in the day and they’ve been making a huge comeback in recent times thanks to:
- Traditional Gymnastics
- Gymnastics Strength Training
- Street Workout
And other sports activities where bodyweight plays a huge role.
Swedish wall bars come in lots of shapes, sizes, and materials.
You’re more likely to see steel wall bars outside in street workout gyms. You’ll see wooden wall bars in school gymnasiums, gymnastics clubs, and hopefully your own home.
Wooden stall bars are usually made from:
Ash, Beech, Pine, Birch, or Maple
No matter what wood is used they’ll always be stable, solid, flexible, and lack brittleness. In other words, you’ll be able to hang upside down on them without worrying about hurting yourself.
A Swedish ladder won’t take up too much room inside your home. Each piece is equipment is usually:
3 Feet Wide by 8 Feet High
The rungs and chin up bar at the top are normally adjustable, so you’ll be able to configure everything to your exact needs. The gap between your wall and the center of each dowel is roughly 5-6 inches, plus the top one (chin up bar) protrudes even more.
A good dowel should have a diameter of around 1-3/8 to 1-5/8 inches, so it’s very comfortable to hold onto. The dimensions of your wall bars might be slightly different to what we’ve talked about today, but it won’t be much.
Your stall bars will have a maximum weight capacity of around 250 pounds.
What Are Stall Bars Used For Exactly?
I’m sure you’ve seen people performing pretty cool moves on wall bars. Here are a few you’ll want to master as soon as possible:
- Human Flag (Side Lever)
- Dragon Flag (Bruce Lee Style)
- Hanging Leg Raises
But Swedish wall bars aren’t just used to perform cool tricks. You’ll be able to use them to vastly improve your strength, flexibility, rehabilitation, and conditioning. One single piece of equipment is enough to build a ninja body.
- Flexibility (Mobility)
- Rehabilitation (Prehabilitation)
1 – Strength – The obvious example here is the human flag. You won’t be able to build up the strength to perform a side lever without stall bars. Once they’re installed inside your home you’ll be able to work through every single progression until you can do them on almost anything.
Learning the side lever from scratch on a vertical pole is very tough.
2 – Flexibility – Wall bars are especially superb when it comes to stretching your shoulders and lats. Hello, perfect handstand.
An obvious example when it comes to flexibility/mobility is the back bridge. It’s hard to start working on it without stall bars if you’re inflexible. Thankfully, it’s the exact opposite when you have gymnastics bars to hold onto.
3 – Rehabilitation – Prehabilitation is a game changer. You can avoid serious injuries that might leave you out of the gym for months. Improving the alignment of your body and correcting your posture can have a massively positive impact on your life too.
But it’s not hard to find a good rehabilitation/prehabilitation example. After all, stall bars were initially intended to help a Swedish teacher in a physical therapy setting (bad arthritis). It’s where the name of the tool comes from.
4 – Conditioning – Conditioning is a pretty broad term, right? Some people think it’s cardio. Others will say it’s conditioning your body to perform certain exercises over and over again. It can mean whatever you want it to mean.
You’ll be able to perform hundreds of exercises on Swedish stall bars. Get in a good interval training workout, burn lots of body fat, or increase your muscular endurance. Play around on the bars for hours.
How To Install Stall Bars Inside Your Home
Gymnastics bars might seem a bit difficult to install, but it’s actually a lot easier than you think. Follow the instructions in your manual and you won’t be able to go wrong. We’re going to discuss a few vital tips you shouldn’t forget.
- Mount them to the correct walls
- Imagine how you’ll use the bars
- The legs should touch the ground
Mount them to the correct walls – You need to ensure you install the stall bars on the right wall inside your home. A solid masonry wall is a good choice. If you plan on attaching it to drywall your screws must go into studs. It’s simple to locate them using a cheap stud finder.
Imagine how you’ll use the bars – Your legs must have lots of room to move around when you’re fully stretched. You don’t want to kick into a human flag and bang your feet on the wall opposite you. Make sure you have enough free space around you as possible.
The legs should touch the ground – Even though your Swedish bars will be connected securely to the wall there will be a lot of pressure on the mounts. If your legs (vertical rails) are touching the ground it will ease the pressure considerably.
Double Stall Bars Benefits
You’ll sometimes see people with two sets of stall bars right next to each other. If you have the money available it’s definitely worth it for one important reason:
When you’re doing pike work your feet are always together. But when you’re doing straddle work it’s the exact opposite. Your legs will need to be fully apart, so they won’t fit onto stall bars 3 feet wide. If you want to work on your straddle effortlessly it’s worth using a double set up.
Luckily it’s not absolutely essential, plus you can always add to your set up at a later date if you install the ladders in the right place.
The Best Stall Bars For Your Home Gym
Are you interested in becoming a bodyweight master? Do you want to take your strength and flexibility to levels you’ve never reached before? If so, you should definitely pick up the best stall bars for your home gym. You’ll learn more than a few awesome tricks along the way too.