the exercise library
The Belden Bar drops into a pair of standard bumper plates and gives you a full training system — upper body, lower body, and core — with enough variation to run for years without exhausting the progressions.
Upper Body Exercises
Standard Rotational Pushup
The foundational Belden Bar movement. Starting with both hands on the rotating pads, you descend into a pushup and rotate to a side plank on the way up. Activates the full rotator cuff through co-contraction, engages the serratus anterior for scapular stability, and forces the obliques to resist rotation. Good for athletes building rotational capacity and anyone looking to improve pressing longevity.
Close Grip Rotational Pushup
Same rotational pattern with pads set narrow. Increases tricep demand and stability requirement. The reduced spacing increases the challenge to the anterior oblique sling. Good for intermediate to advanced trainees.
Thick Grip Rotational Pushup
Foam pads removed, exposing bare steel posts. Adds significant grip and forearm demand. Good for grapplers, combat athletes, and strength athletes who need grip endurance alongside shoulder work.
Spiderman Pushup
One knee drives toward the same-side elbow at the bottom, then rotates into side plank on the press up. Combines hip flexor mobility, rotational core demand, and shoulder stability. Good for runners, cyclists, and athletes needing hip flexor mobility.
Cross Crawl Pushup
Contralateral movement pattern — opposite arm and leg work simultaneously. Trains the cross-pattern sling systems and stimulates neurological integration between brain hemispheres. Good for coordination and nervous system activation.
Band Resisted Pushup
External resistance band adds load to any pushup variation. Creates accommodating resistance — heavier at the top. Good for advanced trainees who need increased stimulus beyond bodyweight.
Weight Vest Resisted Pushup
Any Belden Bar pushup variation performed with a loaded weight vest. Increases demands on rotator cuff co-contraction and core stiffness. Good for advanced trainees and high-level athletes.
Lower Body Exercises
Rotational Glute Bridge
Lying with both heels on the rotating pads, drive hips to full extension. The rotating pads allow foot angle variation — external rotation (toes out) emphasizes the biceps femoris and upper glute max, while internal rotation (toes in) shifts load to the medial hamstrings and glute medius. Good for any athlete who needs posterior chain development with targeted hamstring loading by fiber group.
Single-Leg 8-4 Glute Bridge
A single-leg bridge with the working foot on the rotating pad. The “8-4” refers to directional loading through positions like a clock face. Trains the glute and hamstring through multiple rotational positions in one unilateral movement. Good for advanced posterior chain training and identifying side-to-side asymmetries.
Glute Bridge Oscillations
Both heels on pads in bridge position with small, controlled oscillations of the hips in any plane. Develops reflexive glute and hamstring activation by constantly changing the loading demand. Good for pelvic floor health, hip stability rehabilitation, and athletes who need sustained hip stability.
Glute Bridge Circle Walk
In bridge position with heels on pads, the feet walk in a circular pattern while hips maintain elevation. Trains the glutes through a continuous 360° loading pattern. Good for building posterior chain endurance and omnidirectional hip strength.
Hamstring Circle Walk
Similar to Glute Bridge Circle Walk with emphasis on hamstring loading through greater knee flexion. Trains hamstrings eccentrically and concentrically through multiple rotational positions. Good for sprint athletes, football players, and anyone with a history of hamstring strains.
Rotational Single-Leg Squat
A single-leg squat with one foot on the rotating pad, allowing natural rotation through descent and ascent. Combines single-leg squatting strength with hip rotation control. Good for athletes in sports requiring single-leg deceleration and cutting.
Internal / External Hip Rotation with Band Resistance
Seated or lying hip rotation with feet on rotating pads and a resistance band providing rotational load. Directly trains the hip internal and external rotators. Good for athletes with hip rotation deficits and physical therapists addressing hip capsule restrictions.