You ever go into the gym and see some random new piece in the gym that looks like it was built by aliens (or at least a very bored engineer) for the purpose of pure pain?
It has more gadgets and gizmos then you can count, and somebody is on it trying to figure out how to work the darn thing like it’s a piece of Ikea furniture.
I’m here to tell you that you don’t have to be afraid of these crazy pieces of equipment.
One of these pieces, in particular, is in fact very useful for improving your power, strength, and overall body composition. It’s called the Power Tower.
In this article, we’re going to dive deep into what a Power Tower workout consists of, the benefits of using power tower workouts as part of your normal routine, all of the exercises you can do with this equipment, and a few sample workouts you can use in your own gym with the Power Tower.
Let’s get to it!
What’s a Power Tower Workout?
So what’s the difference between a Power Tower workout and other workouts?
Sometimes, when you’re working out only using your body’s weight as the resistance, you need something extra to either hold onto or use as leverage.
The Power Tower helps in this regard. It combines various bars at differing heights and angles to make your calisthenics training better and simpler in terms of dynamics.
Instead of having to use something uneven or wobbly to maintain proper form, you can use the Power Tower to have a solid, consistent workout.
Power Tower workouts should be, for the most part, full-body workouts.
You can use the upper portion of the Tower to do pull-ups, the middle for anything core and dips, then finish off at the lower portion with some hamstring work.
You can do damn near anything with this equipment, which makes it a versatile, all-in-one piece that you could even use as a complete home gym. (Or, if you have a gym membership, just hog the Power Tower for 30-45 minutes.)
Usually, you don’t use weight unless you’re adding weight to a belt for pull-ups/dips or you’re holding a small plate for tougher abdominal development.
In short, it’s purely bodyweight. This makes it different from every other workout except for bodyweight HIIT and regular calisthenics.
However, a Power Tower workout is more beneficial than random calisthenics because it gives you support, stability, and consistency.
Essentially, you could roll with only HIIT and Power Tower workouts as your entire routine.
Power Tower Workout Benefits
There are more reasons why you should consider adding the Power Tower to your normal fitness regimen. The benefits of a Power Tower includes:
- Ergonomic design: The Power Tower is built with the athlete in mind. The positioning and width of the bars makes your grip ergonomically correct. That way, when you’re repping out your exercises, your body isn’t compromised due to uncomfortable hand placement.
- Working out the entire body: As we mentioned before, you can do any and all exercises that involve your bodyweight. You can work out everything from your calves to your traps with a Power Tower. (Keep reading onto the next section for an entire list of exercises you can perform with this awesome piece of equipment!) This allows for an all-in-one training session by simply using the Power Tower.
- Avoiding injury: In comparison to a heavy-duty or super-fast-paced workout, Power Tower workouts help you stay safe and avoid injury. This is because the Power Tower allows you to focus on certain areas of the body. When you can do this, you can perform difficult variations or reps to failure without sacrificing safety. While impossible to do with bars and dumbbells, Power Tower workouts help you fatigue your muscles fully, effectively, and safely.
- Easy storage with a compact design: Most Power Tower models are mobile and can often break down for easy storage. This makes the Power Tower a versatile asset. You can bring it out whenever you need to work out, or you can fit it somewhere in your abode that’s aesthetically appropriate. By blending into your home decor, the Power Tower will always be there, ready to help you get some gains!
- Affordable for the long run (if you’re considering buying one): A standard Power Tower is a little more than $100 USD. While this could be a decent amount for some people, let’s do some math: A normal gym membership could range from $10 to $50. One year later, you’ve spent somewhere in between $120 and $600. Woof. Power Towers are much cheaper, they still give you a great workout, and you can use your savings to find a sauna elsewhere (not to mention shower in the comfort of your own home, not a locker room). Finally, you don’t have to buy any other equipment–Power Tower is the one and only.
- Usable for all levels: Whether you’re a newbie or an advanced gym rat, the Power Tower has a little somethin’ somethin’ for everybody. It has the support (along with resistance bands) for those early on in their development to inspire confidence with the movements. On the other hand, those who have transcended their own bodyweight can add external weight–plates or dumbbells–to their calisthenics routine (we’re looking at you, pull-ups and dips).
- Creating unique experiences for the body: Allowing your body to experience variability, you get a very specific experience that no other piece of equipment can offer. The Power Tower gives each body part multiple exercises to experiment with, all while not having to use anything else in the gym.
- Ability to perform compound exercises: Doubling down on specific exercises you can do with the Power Tower, compound exercises have been scientifically found to improve your overall body composition. Strength, power, cardiovascular ability…these are all enhanced with compound exercises such as push-ups, pull-ups, dips, and more. Power Towers are the best tool for expanding your compound exercise arsenal.
As you can see, there are many advantages to implementing a Power Tower into your workout (or, even better, into your home).
Power Tower Exercises
Here is the whole list of exercises you can perform with a traditional Power Tower. With each exercise, we will mention which section of the Power Tower is designed for that specific movement.
Top Section: Top bar, various handholds
- Pull-ups/Weighted pull-ups
- Chin-ups/Weighted chin-ups
- Hanging knee/leg raises
- Windshield wipers
- Oblique hanging knee raises
- Side-to-side pull-ups
- One-arm chin-ups
- Front lever pulls
- Back levers
- Muscle-ups (make sure the base is secured and stable)
- Single-bar dips (make sure the base is secured and stable)
Middle Section: Padded backrest, padded armrests, bars at horizontal/vertical positions
- “Seated” leg/knee raises
- Bodyweight dips/Weighted dips–these can be chest or triceps oriented
- Inverted rows
- Inverted bicep curls
- One-arm inverted rows
- Incline triceps extensions
- Assisted handstands/handstand push-ups (using the backrest)
Lower Section: Leg pads, additional handholds at horizontal/vertical positions
- Assisted calf raises (both or single)
- Glute-hamstring raises/Russian leg curls
- Bulgarian split squats (if the lower section has elevated bars for support)
- Assisted pistol squats
- Assisted sit-ups/crunches and their variations (there are a lot of ways to do these)
- Feet-elevated planks
- Dragon flags (using the bars as leverage)
- Incline push-ups
- Lower triceps extensions
- Side-to-side push-ups
- Assisted one-arm push-ups
- Planche holds
If you have access to a Power Tower with slightly elevated, parallel-to-the-floor handholds, use these to have a neutral grip when performing any and all push-up variations.
If you notice, we left out a few calisthenics exercises; that’s because the other ones don’t require any equipment whatsoever. So, the Power Tower, combined with open space, should cover 100% of your bodyweight exercise needs.
Sample Power Tower Workouts
Below, you’ll find three separate workouts where all you need is the Power Tower and nothing else. (Some of the exercises you will do without even the Power Tower.)
Each is created for full body workouts and the sets and reps and rest times can be altered based on your own goals or limitations.
Sample Workout #1
- Pull-ups: 4×8-12 (90 seconds rest between each set)
- Assisted handstands: 3×30 seconds (90 seconds rest)
- Assisted one-arm incline push-ups: 3×8-12 (90 seconds rest)
- Glute-hamstring raises: 4×10-15 (90 seconds rest)
- Assisted pistol squats: 3×6-10 each leg (90 seconds rest)
- Inverted bicep curls: 2×10-15 (60 seconds rest)
- Triceps dips: 2×10-15 (60 seconds rest)
- L-sits: 2x failure (60 seconds rest)
Notes on the workout: This is a basic template, where every single body part is targeted thoroughly, all with the Power Tower.
The muscles of the back, shoulders, chest, legs, arms, and core are all pushed. Of course, if you are at a different level, alter the difficulty of the exercise (i.e., change assisted pistol squats to simply pistol squats or assisted one-arm incline push-ups to side-to-side push-ups).
This workout should take you approximately one hour to complete.
Sample Workout #2
- Planche holds: 3x failure (120 seconds rest between each set)
- Weighted chin-ups: 3×6-10 (120 seconds rest); or One-arm chin-ups: 3×3 each arm
- Assisted handstand push-ups: 3×8-12 (120 seconds rest)
- Pistol jump squats: 3×6-8 each leg (120 seconds rest)
- Muscle-ups: 2x failure (120 seconds rest)
- V-sits (harder variation of L-sits): 2x failure (120 seconds rest)
Notes on the workout: This one is a tough mother. It incorporates many of the advanced calisthenics movements you see ripped individuals attempting for cool YouTube videos. If you can get through this workout unscathed (for the most part), then we bow before you, bodyweight god. This workout should also take you about an hour.
Sample Workout #3
- Superset: Chest dips + Chin-ups: 4×10 (No rest between exercises; 60 seconds rest between each superset)
- Superset: Glute-hamstring raises + Jump squats: 4×10 (No rest between exercises; 60 seconds rest between each superset)
- Superset: Triceps extensions + Inverted rows: 4×10 (No rest between exercises; 60 seconds rest between each superset)
- Circuit: L-sits, Hanging leg raises, hanging knee raises: 2x failure (No rest between exercises, 60 seconds rest between each circuit)
Notes on the workout: This workout shows you that you can get creative with your Power Tower workouts. Add in supersets, circuits, sets to failure, even drop-sets if you are adding weight to your calisthenics movements.
The sky is the limit! This kind of workout should take less time; you should be able to finish this in under 40 minutes.
Bonus Workout: Tabata
Don’t have time for a full-blown workout? Never fear, the Power Tower is still here! You can get a tremendous workout in as little as four minutes!
Here’s how Tabata works: You go all out on a specific exercise–and we mean ALL OUT–for 20 seconds.
Then you rest 10 seconds. Repeat this format with differing exercises for a total of four minutes. Here is our example:
- Burpees, hanging knee raises, explosive dips (using your feet to help), inverted row, two times.
By doing these four exercises twice over, going 90-100% of max effort for each 20-second set, you should be breathing hard at the end, covered in sweat, and spent.
Not only that, but you still get to include the Power Tower in your workout routine!
The Power Tower is an incredible tool that can be used to increase your gains and elevate your time in the gym.
It provides you a unique way to workout with calisthenics, utilizing various stations on the Power Tower. With this, you get a variety of benefits and countless exercises to perform.
Take our Power Tower sample workouts and do them yourself the next time you hit the gym!
We guarantee that if you push yourself to your limit, by simply using the Power Tower, you’re going to feel–and, even better, see–the difference.