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Metal-rod exercises
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Introduction Metal-rod exercises are a method of physical training composed of simple to complicated movements using a metal rod for resistance. The dynamics of a metal rod used in this way introduces a new method of strength training that develops grip strength, core stability and overall bodily strength. The method of training more closely resembles that of kung fu training of forms, postures and strict movements, rather than weight training. In this sense strength is measured by the quality of the form for a particular rod. The aim of the exercises is not to lift heavier rods. It is recommended to begin with a light rod and then after several months of training to find a single rod length and weight that is suitable for training without being too heavy. The aim is rather to develop good form over a full range of movement for the collection of exercises described in the training program. Training principles In many of the metal-rod exercises, the body is held in a firm stance while the rod is moved in various ways. It is through this principle that the postural muscles and core stability develop in addition to regular bodily strength. The literature defines these two aspects of strength as tonic strength and phasic strength. The rod is moved slowly in these exercises which maximises the effective training load and breathing becomes integrated with the movements to provide the necessary core stability. Creative training using the rod can give a full body strength workout. The grip is very important, it should not be tight and rigid but instead an open-type hold should be used so that the wrist and elbow move in an ergonomic way throughout the exercises. Applications The exercises can be used for a multitude of purposes from posture maintenance to performance sports. They are particularly well suited for training for martial arts and for training to improve performance in swimming and racket sports such as tennis and squash. The routines can be customised to suit the needs of particular sporting activities. Some of the applications of the exercises are: * Physical exercise * Strength training * Tennis * Swimming * Martial arts * Posture * Core stability * Functional training * Grip strength * Rock climbing * Arm wrestling * Javelin throw 
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