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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Tempo Bench Press
  • Brace Core
  • Rapid Bar Movement Throughout Reps
  • Do Not Let Bar Touch Chest
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Tempo Front Squats
  • Brace Core
  • Rapid Front Squats
  • Emphasize Speed Over Depth
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Tempo Front Squats (Ankle Flexion)
  • Brace Core
  • Rapid Front Squats with Ankle Flexion at Top
  • Emphasize Speed Over Depth
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Tempo Overhead Press
  • Brace Core
  • Avoid Punching Head Through on Reps
  • Goal is Speed of Bar
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Tempo Overhead Squats (Ankle Flexion)
  • Brace Core
  • Rapid Squats with Ankle Flexion at Top
  • Emphasize Speed Over Depth
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Tempo Split Squats (Ankle Flexion)
  • Brace Core
  • Rapid Split Squats with Ankle Flexion at Top
  • Emphasize Speed Over Depth
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Tempo Zurcher Squats (Ankle Flexion)
  • Brace Core
  • Zurcher Hold on Bar
  • Rapid Squats with Ankle Flexion at Top
  • Emphasize Speed Over Depth
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Transitional Counter Deflects to Overhead Counter Deflects
·
  • Athletic Stance
  • Brace Core
  • Arms by Side of Body
  • Quick/Short Alternating Deflects to Overhead Deflects
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Transitional Deflects to Overhead Deflects
· ·
  • Athletic Stance
  • Brace Core
  • Arms Slightly Bent by Side
  • Quick/Short Deflects
  • Slow Transition from Deflects at Side to Front & to Overhead
  • Repeat Cycle Coming Down
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Transitional Lateral Deflects
· · ·
  • Athletic Stance
  • Arms Slightly Bent by Side
  • Brace Core
  • Quick/Short Deflects While Raising Arms Up & Down
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Transitional Overhead Lateral Deflects
· ·
  • Brace Core
  • Arm Extended Overhead Slightly Bent
  • Quick/Short Deflects While Lowering/Raising Arm
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Transitional Overhead Single Arm Neutral Grip Deflects
·
  • Brace Core
  • Extend Arm Overhead Slightly Bent
  • Quick/Short Forward/Backward Movement of Arm
  • Lower/Raise Arm While Deflecting
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Transitional Overhead Single Arm Neutral Grip Shoulder Deflects
· ·
  • Brace Core
  • Arm Extended Overhead Slightly Bent
  • Quick/Short Forward/Backward Movements of Arm
  • Transition the Arm to the Side While Deflecting
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Trunk Rotation (Leaning)
·
  • Thoracic spine activation to increase Range of Motion and reduce tension in lower back
  • Keep movement slow and controlled while maintaining a neutral head and neck position
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Trunk Rotation (Standing)
·
  • Thoracic spine activation to increase Range of Motion and reduce tension in lower back
  • Keep movement slow and controlled while maintaining a neutral head and neck position
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Trunk Rotational Deflects
·
  • Athletic Stance
  • Close Grip Hand Position on Stik Infront of Body
  • Brace Core
  • Quick/Short Deflects While Rotating Trunk
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Upright Deflects
  • Athletic Stance
  • Brace Core
  • Hands Close Together on Stik
  • Arms Infront of Body
  • Quick/Short Upward Deflects
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Vibrating Lateral Deflects
·
  • Athletic Stance
  • Arms Slightly Bent & Raised by Sides
  • Brace Core
  • Quick/Short Deflects
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