NOYA Form Bar

1. Squat, bar on the shoulders — bar across the top of the shoulders, hands wide. Sit the hips back and down until the thighs are level, then stand tall. 10 reps · legs, glutes, core
2. Bent-over row — hinge at the hips, back flat, arms long. Pull the bar to the lower ribs, pause, lower in three slow counts. 10 reps · upper back, arms
3. Hip hinge — bar along the thighs, soft knees. Push the hips back until the bar reaches the knees, then drive the hips forward to stand. 10 reps · glutes, hamstrings
4. Kneeling press — tall kneeling, bar on the shoulders. Press to long arms, ribs down, lower in three slow counts. 10 reps · shoulders, core
5. Squat to press — squat, and as you stand keep the bar travelling straight up overhead. One movement, no pause in the middle. 8 reps · legs, shoulders, core
6. Reach and release — kneel, bar on the floor in front of you. Walk it away until the chest lowers between the arms. Hold 45 s · back, shoulders, hips

Three rounds, 45 seconds rest between moves. Start with two rounds; when the last rep of each move still feels controlled, add the third. Download the session as a PDF, one photo per move.

Weight 6.8 kg, cast as one piece, so the bar never rattles or shifts.

Core solid iron, recycled.

Finish full silicone wrap, matte, Pebble. No seams under the hands, no paint to chip, wipes clean with a damp cloth.

Shape curved, so it sits on the hips for bridges and on the shoulders for squats without rolling, and the wrists stay neutral in a row.

Length 98 cm · Grip 4 cm

Guarantee 12 months on the wrap and the core. 30-day returns, no questions.

Used three times a week, the Form Bar costs under CHF 1 a session in its first year, and nothing after that.