The destructive test of only 2 minutes in the fixed bar

If you follow the Made of Iridium, you must have realized that we love a challenge, right? Here, it’s the 2-minute challenge on the fixed bar.

And do not be fooled by the time, because it will be your biggest enemy here – except that, unlike most time trials, you train against the clock, here the clock runs in your favor.

Challenges are great for increasing your motivation, varying your training, and especially for you to detect weaknesses and points to improve.

In this case it is no different. Check it out and let us see!


The challenge

Do a repetition on the fixed bar with supinated footprint (palm facing towards you), making both the concentric and eccentric phase of the movement at the lowest speed and in the longest possible time.

  • Step 1: Hang on the fixed bar and make the ascent move as slowly as possible
  • Step 2: without interval or rest, make the descent movement as slowly as possible

fixed bar 2 minutes - 3

Why do?

Controlled repetitions on the fixed bar are efficient for developing muscles like the biceps and the barbell, and also a great way to test your level.

The curious thing is that the maximum time you can do in the climb movement will indicate the time you can do in the descent – that is, if you do step 1 in 35 seconds, it means that you can do step 2 at the same time, yet more because in the negative phase you will have about 40% more strength.

This does not mean that you will be able to do the negative phase at the same time as the positive phase in the first attempts, and this is normal.

The footprint can be a limiting factor, and only practice and experience will get you to the right place – and it may take a few weeks.

Of course, if you’re a very advanced athlete, with a strong footprint, developed biceps and dorsal muscles, you might get there faster.

Have a spotter

The great thing about this challenge / test is time. And since it’s about seconds, you can not fire the stopwatch before you start the move, or just lock it when you drop the bar.

You need to count the time accurately and with both hands on the fixed bar you just can not do it.

Call a gym colleague, training partner, teacher, etc. to be your spotter – he should count the time as soon as you start the move, and “singing” the time every 5 seconds can be good too.

The results

  • Less than 30 seconds in each phase: you definitely need to improve on the fixed bar. It is very likely that you have poorly developed biceps and dorsal. To solve, we’ve already given good tips here and here too .
  • From 31 to 40 seconds in each phase: you’re average – which certainly is not a big deal. Although not the end of the world, working biceps and latíssimo will help you.
  • From 41 to 50 seconds in each stage: you have latíssimo and biceps very strong and developed, but it is worth to train more in the fixed bar to improve its performance in this exercise.
  • From 51 to 59 seconds in each phase: you’re really strong and you’re good at the fixed bar. It can still improve, but you’re almost mastering this exercise – and the muscles involved.
  • 60 seconds or more in each phase: you’re a monster!

The creator of the challenge, PhD in Physical Education Ellington Darden states that “among the hundreds of bodybuilders in whom the test was applied, only 3 managed to reach the 2 minutes by adding the two phases – and two of them took

Boyer Coe

6 weeks each to get there. ”

According to the expert, the only person able to take the test within two minutes of the first attempt was Boyer Coe  (photo), which has titles such as Mr. America and Mr. Universe, famous for his giant biceps.

Darden also said he had never seen an athlete over 95kg make the challenge in 2 minutes.

Take the test and find out what your best brand is!

Adriano Antonio Rodrigues Silva

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