When participating in the Strong Viking Obstacle Run, you’ll know that the
monkey bars are one of the most challenging obstacles. This horizontal ladder with bars demands grip strength, coordination, and a good dose of determination. In this blog post, we’ll share everything you need to know about monkey bars and how to prepare yourself to conquer this obstacle. So, whether you want to set up your own monkey bars in the garden or are looking for effective monkey bar workout tips, you’re in the right place!
What are Monkey Bars?
Monkey bars are horizontal ladders designed to hang from and swing from one bar to the next. In obstacle runs like Strong Viking, they are often featured as a fitness challenge. This obstacle not only tests your strength but also your technique and endurance.
Why are they called Monkey Bars?
Long story short: you look like a monkey swinging from bar to bar! In fact, the name “monkey bars” is a trendy term for what we grew up calling the jungle gym. In English, it’s also known as “hand-over-hand bars.”
Why are Monkey Bars a Great Workout Tool?
As a kid, you likely spent hours on jungle gyms, trying endless tricks or competing to see who could hang on the longest. But did you know that they are also an excellent workout tool? They’re perfect for training your upper body, grip strength, and core! Below, we’ll highlight a few places where you can use these workout tools.
Monkey Bars in the Gym
You might expect monkey bars to be available in most gyms, but that’s not always the case. Check in advance if your gym has them. If not, use a pull-up bar! We’ll explain how to train for monkey bars using a pull-up bar later in this article.
Playground Jungle Gym
Another great spot to find monkey bars is in a playground! Most playgrounds have jungle gyms or pull-up bars. Keep in mind, though, that they might be slightly lower than those used in an obstacle run. So, remember to tuck your knees!
Monkey Bars in Your Garden
Want to swing like a monkey every day? Install an obstacle with monkey bars in your garden! You can buy one or build it yourself. Just keep a few important factors in mind:
- Material: Ensure the material is sturdy and weather-resistant, especially for outdoor installations.
- Height and Distance: Choose bars that fit your height and the distance between the rungs.
- Safety: Always check that the structure is stable and securely installed, especially for intense workouts.
This way, you can turn your garden into a mini obstacle course, making others green with envy!
How to Train for Monkey Bars
There are several exercises you can do at home or at the gym to get ready.
- Grip Strength Exercises
Grip strength is crucial for conquering monkey bars. Start with hanging exercises like dead hangs on a bar. You can also try
farmer’s carries with dumbbells to strengthen your grip. These are excellent functional training exercises. - Pull-Ups and Chin-Ups
Pull-ups and chin-ups are ideal for strengthening your back and arms. If you don’t have a pull-up bar at home, consider buying one or visiting a gym with monkey bars or pull-up bars for these exercises. - Core Exercises
A strong core helps keep your body stable as you swing from bar to bar. Planks, hanging leg raises, and toe touches are great core exercises to prepare your body for this obstacle. - Technique and Swing Control
Strength alone isn’t enough; technique is key. Practice your swinging technique by lightly swinging from bar to bar or moving your body on a pull-up bar. Try to conserve energy by keeping your body from swaying too much.
Tips for Conquering the Monkey Bars
Here are a few extra tips to help you crush this obstacle during the Strong Viking obstacle run:
- Take a deep breath: You’ve got this! Don’t overthink it, just go for it. With the right mindset, you can do anything! Visualize yourself at the end of the monkey bars. Having a hard time? These badass gym quotes will surely give you that extra boost!
- Start strong: Jump up and grab the first bar firmly. A strong initial grip gives you momentum for the rest of the bars.
- Control your swing: Use your legs and core to keep your body under control. By maintaining a steady swing, you’ll have more control as you move from bar to bar.
- Distribute your weight evenly: Keep your arms slightly bent and pull yourself up slightly to distribute your weight evenly. This reduces the strain on your grip and helps you power through.
- Overcome the fear of letting go: It’s normal to feel nervous about reaching for the next bar. Regular training will build confidence in your technique and help you conquer this fear. You can do it—OORAH!
Get Ready for Strong Viking
With the right preparation and technique, you can conquer the monkey bars at Strong Viking with confidence. Use a combination of grip strength and core exercises, and practice regularly to get familiar with the movements. Whether you choose to work out in a gym or install monkey bars in your garden, the key is consistent training. Did you know there are also
training plans for obstacle runs? With these, you’ll cross the finish line for sure!