Beginner's Advice

Start by building a foundation. These are the basics: pull-ups, dips, push ups. Follow the 3 steps below for each exercise.

Step #1 Master these basics. When perfecting the form, always remember quality over everything else. (i.e. straight form, controlled, full ROM)

Step #2 Find out how many you can do of each exercise with proper form. This will give you a baseline to work off of and grow from.

Step #3 Set goals, both short-term and long-term (i.e. # of reps, improving form etc.) If you are unable to perform a single rep, your goal may be to perform a static hold at the top of the rep for 10 seconds.

Be relentless, determined, passionate and patient (aka Bar-baric!)

FitnessFAQs Bodyweight Tutorials

Our Bar-barian brother Daniel, from down under, has been posting his bodyweight tutorials for about a month now. Here's a sample:



For more go to Daniel's Youtube Channel at FitnessFAQs

For more training routines, stories, contests, meet ups, videos and inspiration, with active users from all areas on the globe, go to the Bar-barians Forum

Zakaveli - Requirements Demonstration

Reqs in 2:41

Metin's Requirements

3 Xs in 1 hour.

First Annual Bar-Commission Bar-B-Q weekend

was a success! So many people came out and we thank each and everyone of you for making this weekend so special!

It was a beautiful event. Zef, Jude, Rick and Sheriff arrived at 430am Saturday morning, on no sleep, to hold down the tables and didn't leave until 10pm. The next day we hit up TSP. Zef got the FULL PLANCHE HOLD! and then went over to Wingate to finish off the day. Long weekend full of no sleep, plenty of food, tons-o-fun and a whole lot of working out.

This vid is a thank you to all who were there, in person and in spirit.



Special thanks to Andy, Zef, Ana, Jude, Rick, Sheriff, Keith, Anthony, Jeffery, Rob, The Tech family, The Phorm family, The Lois family, The Grevenitis family, Redd, Allison, B-Rock, DOC and many more...

First Day of Summer '09

Its been raining in New York for the past month, so the first day of summer wasn't to hot. We made the best of it though. Played in the rain like a bunch of kids. Good sessions!

Hanging out at the dip bar with Guils from France, Anthony aka Nirose9, Zef, Jude and Rick of Bar-barians and Wingate's finest, Brian + the mayor of Wingate, DOC.



a little thank you video from Zakaveli

Hitting the Bars in Korea

James getting money in South Korea. Keep up the hard work bar-brother.

Bar-barians Circuit

People have been requesting a routine to follow, so here you go.

Its a circuit. 3 rounds. Each round should be completed in 8 minutes. The exercises can be changed in order to make it easier or harder as long as there is NO rest between exercises.

-Push ups 30 secs
-Pull-ups- max reps
-Hindu push ups- 30 secs
-Chin ups- max reps
-Squats- 30 secs
-Dips- max reps
-Hanging leg raise- 30 secs

This circuit works most of the major muscles. Always do exercises with your best form. Full ROM. It becomes cardio as well as strength and endurance.

Requirement Video

Bar-barians Requirements from Antokindness

More Requirement Videos

Bar-barians Requirements

PULL-UPS MUST BE OUTSIDE OF SHOULDER LENGTH,FULL EXTENSIONS(elbows lock'd out) ON EVERY REP &EVERY SET!, NO BRAKE UPS ,STRAIGHT 40-20-50-5, IF YOU STOP IN BETWEEN A SET IT'S VOIDED. MUSCLE-UPS LAST, NO STOMACH SPOTTING ON M-UPS, NO KIPPING, OFFICAL DIPS BARS,STRAIGHT BARS ONLY. I NOT CHANGING THE RULES. EVERYONE WHO'S POSTING ARE DOING IT THE WAY WE DID NOT INTENDED TO BE CARRIED OUT. TAKE ADVANTAGE OF THE 10MINS. IN MAY IT'S DROPPING TO 6MINS. MUCH RESPECT FOR TRYING. -ZAKAVELI

From our brother in Germany, George.



SKSON04 has a go at it.



And a second run by our brother Rasclot222

More Requirements Videos

Looks like people can't get enough of the requirements work-out. It is brutal, that's for sure.

Here's Bandanna Redd with another sprint through the exercises:


and Neal Holmes with an improved second try:


Two very hardcore trainers!

Another Bar-barians requirements Video

Thanks to Neal Holmes for submitting his go at the requirements. The background track is Fire! Who is that?