Intro to the Tib Bar Tibialis Raise

In our previous post we discussed 4 variations of the Tibialis Raise exercise to train Tibialis muscles and combat Tibialis Anterior pain.

Today, we will cover in detail how to perform Tibialis Raises with a Tib Bar, and provide some pro tips! The Tib Bar (also called Tibialis Trainer) is a great tool to train Tibialis Anterior and other Tibialis muscles for 3 key reasons:

1. Provides base stability to focus on Tibialis Anterior versus other feet muscles
2. Allows for a full range-of-motion and loaded stretch, which is the best way to develop long-lasting strength
3. Enables fine-tuned weight progression (e.g. 0.25-0.5 kgs) versus large and inconsistent jumps, as with kettlebells and bands

Basic tips for using the Tib Bar

1.  Wear shoes when using the Tib Bar.
2. As a beginner, use small weights (1-10 kg) -- the Tibialis Anterior is a small muscle. You can even start with the empty bar.
3. Always ensure that the clip is properly placed and in locked position. Dropping weights hurts the floor and don't give you gains!

How to perform Tib Bar Tibialis raises

1. Load up the Tib Bar with an appropriate amount of weight.
2. Attach the clip and move it to locked position.
3. Sit on a bench or couch with your feet hanging over the edge. Place feet in the Tib Bar.
4. With controlled motion, pull your toes towards your knees and hold for 1 second.
5. With controlled motion, return your feet to starting position. Stay in the stretched bottom position for 1 second.

Tib Bar Bros' recommended Tibialis Training Plan for beginners

1. Frequency: Incorporate Tibialis training 2-3x per week at the end of your workout.
2. Reps & sets: Each session, you can do 1-2 exercises with 15-20 repetitions with 1-2 sets per exercises.
3. Weight: Use a weight that safely challenges your Tibialis -- never work through pain! Yes, that probably means starting with 2.5kg. The Tib Bar is VERY humbling.
4. Form: Ensure you get a strong contraction when you point your foot towards your knees. Also ensure a deep stretch when pointing your feet away from you.

We provide the best-rated Tib Bars in Europe, with hundreds of happy customers in over 15 countries. Our customers are at-home gym enthusiasts, bodybuilders, ATG practitioners, coaches, physical therapists & PT clinics, Crossfit boxes!

Check out what others have said about our Tib Bars -- when you're interested, grab one and get ready for gains + PRs!