Training

Movements Library

Check out our library of Tsunami Bar movements! Whether you’re a seasoned athlete or just beginning your fitness journey, our expertly curated collection offers a wide range of exercises designed to enhance strength, stability, and performance.

  • Innovative Techniques: Learn new and effective ways to train using the Tsunami Bar.
  • Targeted Workouts: Find exercises tailored to specific muscle groups and fitness goals.
  • Expert Guidance: Benefit from tips and insights provided by professional trainers.
Categories
Technique Bar
SpeedBar
MultiStik
Mini Stik
Jammer Strap
Elbow/Shoulder Trainer
Warmup
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2 Handed Forearm Anterior-Exterior Rotation
  • Brace Core
  • Hands Together with Slight Bend in Arms Away from Body
  • Anterior/Exterior Rotations
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2 Handed Reverse-Grip Forearm Anterior-Exterior Rotation
  • Brace Core
  • Reverse Grip with Hands Together
  • Slight Bend in Arms Away from Body
  • Anterior/Exterior Rotations
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3-Way Lunging Counter Deflects
·
  • Brace Core
  • Arms Slightly Bent by Side
  • Quick/Short Alternating Deflects
  • Lunge Forward, to the Side, & Backward
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3-Way Lunging Deflects
·
  • Athletic Stance
  • Brace Core
  • Arms Slightly Bent by Side
  • Quick/Short Deflects While Lunging Forward, to Side, & Reverse
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3pt Extension to Broad Jump
  • Brace Core
  • Feet Shoulder Width Apart
  • Two Rapid Squats
  • Emphasize Speed Over Depth
  • Third Squat, Explode into Broad Jump
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90 Degree Box Jump
  • Brace Core
  • Explode Vertically
  • Turn 90 Degrees to Land on Box
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Around The World Shoulder Mobility
·
  • Expands upon the “Over & Back” exercise by increasing shoulder Range of Motion while lengthening and engaging lats, intercostals, and Serratus
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Back Pedal Deflects
·
  • Athletic Stance
  • Brace Core
  • Arms Slightly Bent by Side
  • Back Pedal with Quick/Short Deflects
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Backward Walk Deflects
·
  • Brace Core
  • Arms Slightly Bent by Side
  • Walk Backward with Quick/Short Deflects
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Baseball Swing
·
  • Place One Weight at End of Stik (Take other off)
  • Grip like Baseball Bat Below Halfway Mark of Stik
  • Brace Core
  • Baseball Swing with Iso Hold at Halfway Mark
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Behind the Back Deflects
·
  • Brace Core
  • Hands Close Together on Stik
  • Arms Behind the Body
  • Quick/Short Upward Deflects
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Behind the Back Spring Deflects
  • Brace Core
  • Hands Close Together on Stik
  • Arms Behind the Body
  • Quick/Short Upward Deflects while Generating Force from Ground
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Behind The Neck Stik Squeeze
·
  • Low Impact muscular activation and enhances shoulder Range of Motion
  • Perform with an even 2-count tempo (2-counts concentric … 2-counts eccentric)
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Bench Press
  • Brace Core
  • Do Not Let Bar Touch Chest
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Bench Press Iso Drops
  • Brace Core
  • Drop Bar 3 Inches Above Chest
  • Eccentric Free Fall to Iso Hold to Concentric Explosion
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Bent Over Rows
  • Brace Core
  • Good Base Stance with Flat Back Lean
  • Active Push & Pull Throughout Set
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Bird Dog Deflects
·
  • Bird Dog Stance
  • Opposite Arm with Stik & Opposite Leg Extended Out
  • Brace Core
  • Quick/Short Up & Down Movement of Arm
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Bosu Ball Deflects
·
  • Athletic Stance While Balancing on Bosu Ball
  • Brace Core
  • Arms Slightly by Side
  • Quick/Short Deflects
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