Why I Use The Tib Bar Upside Down (And You Should Too)
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- เผยแพร่เมื่อ 6 พ.ย. 2021
- Tibialis Anterior Strengthening is vital to leg function and preventing injuries. The tibialis anterior is likely the most under trained muscle in the body. The tib bar is a relatively new device after knees over toes guy promoted it for knee and leg health. This video will show you why i use the tib bar upside down and why you might want to as well. This device makes it incredibly simple to perform tibialis anterior strengthening.
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What a great company. They've already come up with a solution to the problem in my video! Click the link to check out their customized clamp:www.thetibbarguy.com/?ref=MovementProjectPT
Full Tib Bar Review: th-cam.com/video/dOU18lRJmYo/w-d-xo.html
My Tib bar came with a spring collar, so the plates stay in place. I searched for tips on YT, and tried using it both ways. My conclusion is that it is best the way it is designed to be used. The way you use it, I felt the resistance was too low at the top of the motion. If I had a Tib bar like yours, with holes and a pin, I would have used shims to stop the plates from sliding
Yep! It is much better with the collar. They sent me one after seeing this video haha
I think it's a mindset-shift thing. People are used to thinking that peak contraction at the top of the concentric is the important part, but it's not. There's more muscle gains (and a type of fun lol) to be had when instead focusing on the highest tension being in that lengthened muscle position. Really getting that stretch (stay in there for like 2 seconds), and then exploding out of it, don't bother holding the top, and then slowly go back down (without it being an absolute crawl, because you want as many effective reps in the lengthened position as possible for the weight, before you tire out from other portions of the movement).
When really in that stretched position (done properly), you don't need much weight, is another benefit.
Edit: Wait... depending on what one is using a tib bar for*. I imagine different ways of using it are better for certain different things. Also some people just enjoy having the greatest tension be at the top of the concentric, and that's fine.
Thank you for sharing this....provides a massive option towards training the Tibia....cheers
Glad it was helpful! Stay tuned, I will be reviewing a new Tib bar that is half the price soon!
Tib bar is pretty cool and versatile
Awesome idea!! I’ll try it the way you positioned it.
They just came out with a custom clip that can help as well! www.thetibbarguy.com/?ref=MovementProjectPT
Super glad I came across this video! I like to do all my training with a focus on the muscles being in the lengthened position, and the lift being the hardest at the start of the concentric, so this is perfect. Feel that stretch for 2 seconds, explode out, don't bother holding the top, and then reasonably-slowly lower back down into that stretch and hold it again for a good 2 seconds.
I tried both ways a bunch of times, and yea this way is FAR better for me, in so many ways. I have a lot of thoughts:
Flipped (like in the video) is much smoother of a motion. The intended way has the weight like, flop down, all soft and soggy in a way lol, because there's not as much relative weight in that bottom-end position, compared to when it's flipped. When it's flipped, the weight at the bottom of the ROM is at it's greatest, relative to the muscle being worked, so it really brings your feet fully into plantarflexion immediately, with a solid stop to the range of motion. Much more definitive and solid-feeling with where the bottom and top of the lift are.
The top of the motion is far better too, for how I like to train. With the intended way, for me it shifts on my feet at the top of the motion only when done the intended way. I think this is because with the intended way, the load feels much lighter at the bottom of the lift, and so you end up blasting through the heavy top-part of the lift with momentum, and then that momentum shifts the tib bar on the top of my feet. Compared to the flipped way, where the heavy part is at the bottom, which slows you down, taking away all that excessive momentum. Which is another interesting thing... I don't want momentum to make it easier at whatever the hardest part is.
Also the flipped way being much lighter at the top is far nicer for me, since that is where I naturally want to rest, before going back down into that stretched position where it's the hardest, so it's a big perk. Like when standing up straight in a squat, or Romanian deadlift, before going back down.
I don't even hold the top anyway, I just get right back to the real stimulus (remembering to really control that eccentric and hold the bottom stretched position).
Some other things I noticed is that with flipped, if you're using big Olympic plates, the end of the feet will be in the way. A way to perfectly get around this is to put on a collar (on the sleeve, not you), and THEN put on the weight plate (and then another collar, though the plate will stay on by itself when flipped, which is cool, but it might scratch and stuff). This also makes the leverage harder, so you can get more out of using less weight, which is very awesome. Could even use multiple collars (or a section of PVC pipe or something).
Another thing is that when flipped, there's now far more floor clearance, since the loading sleeve is parallel to the ground when in the lowest position, compared to the intended way where if your straight legs are on a bit of a downwards angle, the loading sleeve could even be facing almost directly down, with the weights completely relying on the collar to stay on (could use 2 collars there, too). But yea, less ground clearance with that loading sleeve orientation.
It is harder to get into it, since when flipped, the feet position is now up higher (when sitting it on the floor via the weight plate being on it's edge). But I found that you can just put one foot in place, but poke your big toe forwards more, so as it can touch the plate and stabilise it, and then it's easy to get the other foot in place without needing the hands to hold the plate in place on it's edge.
When I used the tib bar the intended way, it felt kind of sloppy and annoying, but now it feels solid, and very fun. Thank you for this video!
Thanks for the detailed comment! They have a newer version that allows a clamp to secure the weights. Problem fixed!
@@MovementProjectPT - Do you still use it upside down either way, though?
It's brilliant! Thanks
Great video and explanation. Following you now ❤
Awesome, thank you!
Interesting idea, I like the weight placement more the way you have it. Seems like a smoother lift, but not sure the science or biology so will play safe for now.
This makes sense! 👌🏼
Glad you liked it. Thanks!
in your case you also have an adjustable bench, as most gym benches are. you could set the seat into a decline which will really minimize any dead spots where the weight is perpendicular to your legs. with the seat in decline it will lower your legs at an angle and keep tension on the muscles throughout the movement.
Great point! Im going to try that
So I’ve only used it the way you demonstrated in your review video and I noticed that with a bigger plate (25 lbs) my foot ends up hitting the plate. So I just moved the bottom pin up to get the clearance I needed for my foot. I like using it this way so the plate doesn’t move on the bar. Thanks for suggesting this.
Great to hear! Thanks for commenting
Thank you for this comment! Led me to putting a collar on the tib bar first, and then the Olympic weight plate, and then another collar to make sure it's nice and sturdy (when flipped, the weight stays on by itself, but still). Works awesomely! plenty of space for the feet now, and the leverage makes it harder with less weight, which is awesome.
Surely all you have to do is push the weight closer to the top then put on the collar to hold it. those plates shouldn't be sliding like that if you're fixing them properly. I should be getting mine in a couple of weeks, when it gets delivered so I'll test it for sliding then.
Maybe cut a couple spacers out of cheap PVC pipe to hold plate out to end.
Nice
Tib bar with plates would be nice. So far, I've been putting a loop band through an anchor strap (under a door), then I sit or lie on the floor a few feet away, put my feet up through the loops and do it that way. I think that whether I let the heels hover above floor or let them rest on floor (which sort of assists the motion), either way it gives a really good burn after 15-20 or so reps. The direction of the tension is good and it's actually not uncomfortable on the feet (as long as a sturdy shoe is worn). I've done something similar with my skinniest band, pulling both feet toward me ('reverse squat'). So these are low-budget approximations of kotg exercises. My right hip seems to have some annoying knock/click when I do hip flexor raises, which is some sort of tendon going over bone(?). If you can reveal any good things to do with hip flexor 'knock'/click, that'd be great.
The band is a great alternative! As for the hip flexor, try really engaging your abs to keep your pelvis as stable as possible. If that doesn't work, try applying the resistance above the knee for a few weeks (Dumbbell on the thigh near the knee holding it with both hands or from a seated position if you feel unsteady or unsafe from a balance perspective)
If the clanking gets on your nerves get a piece of hard cardboard set a schiol compass to just over one inch length draw a circle then set compass to 4 inches draw another circle from same point of orgin cut around larger circle then cut out the slightly larger small circle put on bottom of tib bar bbetween plate/plates and between plates result no noise and smooth reps, l should know I've quietly done hundreds of sets i.e. thousands of reps quietly.
It is the wonder excercise it claims to be.
Appreciate the content, man, but all you have to do is sit with your feet in a dead hang so that the weight is providing resistance perpendicular to the the floor, thus providing resistance through the entire range of motion.
Yep that works too but then your knees are flexed 90 degrees which is not how the muscle would be working in walking and running. Still helpful though! They've since updated the device to make my concerns a moot point.
Huh... Today I learned thar I've been using the tib bar upside down the whole time.
HA! Keep it up!
Keep it movin 😁🥰
I'm a welder fabricator. What would happen if somebody made something like this, but it was a cable attachment instead?
That would probably work well! Just need to be sure anchor point is up by the toes
Did you ever make something similar? @theovercomer2006
I've made a tib bar before in my shop, but I haven't made a cable attachment version yet.
You bought a cheap tib bar. They’re not all created equally. I learned the hard way too.
Can this be done with A cable machine?
Hmmm, I suppose with the proper attachment it could work.
@@MovementProjectPT thnx , will try
Buy your Tib Bar from the original and the best - The Home Gym Guys. 50mm sleeve and collar, you wont have this problem!
100 dollars more haha
Tib Bar guys have a collar now also. I actually bought one and still prefer it upside down.
IT DOESN'T LOOK LIKE YOU ARE GETTING A FULL STRETCH AT THE BOTTOM USING IT THIS WAY
1:56 - Looks like a full stretch to me (with greater force than using it the usual way, due to the direction of gravity).
Put a band around it and tie it to the rack in front of ya m8 !
Just put a short piece of pool noodle to keep the plates from moving.
Good idea!