Monkeybar exercises for children and adults

Monkeybar exercises for children and adults 

A monkeybar in the garden is the kind of place where everyone gets moving in their own way. Children climb, hang and swing as if they are at the playground. Teenagers look for more and more challenge. And adults use the monkeybar for a quick workout in the fresh air. 

That makes a monkeybar ideal for families who like being active outdoors. You do not need complicated training to get started. With a few simple exercises, you can quickly turn it into a fun and sporty moment. In this blog, you will find monkeybar exercises for children, teenagers and adults. 

 

Why practising on a monkeybar is so much fun 

A monkeybar naturally invites movement. You grab a bar, hang for a moment, try to move a little further and before you know it, you are practising. That is exactly what makes the monkeybar so much fun: it rarely feels like something you have to do. 

For children, it is mainly about discovering. They playfully practise grip, balance, strength and courage. Adults use the same monkeybar in a different way, for example for hanging exercises, core exercises or a short workout for arms, shoulders and back. 

With an EXIT GetSet monkeybar you can combine play and sport in the garden. Attach extra accessories of your choice and adapt the setup as children get older and look for more challenge. 

 

Start calmly and keep it safe 

A good exercise does not start with hanging for as long as possible, but with control. So choose exercises that suit age, strength and experience. 

Before practising, check these points: 

- Check that the ground underneath is clear. 

- Make sure the bars are dry enough to grip properly. 

- Always supervise young children while they play. 

- Start with short exercises. 

- Stop as soon as hands, arms or shoulders get tired. 

The goal is not to cross the whole monkeybar in one go. The goal is for everyone to enjoy moving outdoors and build confidence step by step. 

 

Monkeybar exercises for young children 

For young children, an exercise does not have to be complicated. Hanging, swinging and moving one bar further are already great challenges. 

1. Hang like a little monkey 
Let your child hang from a bar with both hands. Start with a few seconds. Does that go well? Then count slowly for a little longer. 
Turn it into a game: can your child hang until five? Or until ten? That way, your child practises grip and strength without it feeling like training. 

2. Swing gently back and forth 
Once hanging goes well, your child can carefully swing back and forth. Their feet come off the ground and the body moves gently with the swing. 
Agree that your child lands softly again. That gives clarity and keeps the exercise manageable. 

3. One bar further 
Moving from one bar to the next is a big step for many children. Start small. First move one hand, then bring the other hand across. 
Can your child manage one bar? Then they can try to move two bars further. This way, the challenge grows naturally. 

4. Pull knees up 
Let your child hang from the monkeybar and pull their knees up towards their tummy. Then they can lower their legs calmly again. 
You can make it playful by saying: make yourself as small as possible. This exercise helps with control and body awareness. 

5. The garden challenge 
Create a short course in the garden. For example: run to the monkeybar, hang for five seconds, crawl under a rope and jump back to the start. 
Children often come up with the best rules themselves. This way, the monkeybar becomes part of a bigger outdoor game.

 

Monkeybar exercises for older children and teenagers 

Older children and teenagers often want more challenge. They try to move further, hang for longer or learn new movements. With these exercises, the monkeybar stays interesting. 

1. From start to finish 
The classic: move from one side of the monkeybar to the other without touching the ground. 
Let your child start calmly. First with pauses between the bars. Then it can become smoother and smoother. Have they reached the other side? Then going back is of course the next challenge. 

2. Move sideways 
In this exercise, you move sideways along the monkeybar. Hand by hand, without rushing. 
This feels different from moving forwards and requires more control. A nice change for children who can already manage the regular route well. 

3. Hang with bent arms 
Let your child or teenager hang from the bar with slightly bent arms. This is harder than simply hanging. 
Start with a few seconds. Build up slowly and stop before the arms are completely tired. 

4. Shoulder taps 
Hang from a bar with both hands. Let one hand go briefly and tap the same shoulder. Grab the bar again and then switch sides. 
This is a challenging exercise. So start with one tap per side. Control is more important than speed. 

 

Monkeybar exercises for adults 

Adults can also do a lot with a monkeybar. You do not have to turn it into a full workout. A few minutes of movement outdoors can already feel good, especially if you do it regularly. 

1. Dead hang 
Grab the bar with both hands and hang calmly. Keep your body still and keep breathing in a controlled way. 
Start with ten to twenty seconds. Then step down calmly. This exercise is simple, but asks a lot from your grip. 

2. Pull knees up 
Hang from the bar and slowly pull your knees up towards your tummy. Then lower them again with control. 
Try not to swing. The calmer you move, the better you perform the exercise. 

3. Monkeybar walk 
Move from bar to bar, just like children do. For adults, this is a fun exercise for grip, arms, shoulders and coordination. 
Start with a short distance. Do you notice your grip getting weaker? Step down in time and try again later. 

4. Pull-ups 
Can you already hang well and do you have enough strength? Then you can practise pull-ups. Pull yourself up calmly and lower yourself with control. 
One clean repetition is better than several rushed attempts. Are pull-ups not possible yet? Start with hanging, active hangs and slow lowers from a higher position.

 

 

Practise together with the whole family 

The best thing about a monkeybar may be that you use it together. While children play, you can do a short exercise. Or you can turn it into a challenge together. 

For example, try: 
- Who can hang the longest? 
- Who can move one bar further than last time? 
- Who can come up with the funniest route? 
- Who can create the best garden course? 

That way, movement becomes something that happens naturally. Not indoors on a screen, but outside in the garden. A bit of climbing, laughing, trying and starting again. 

 

A short monkeybar routine for outdoors 

Want to get started straight away? Use this simple routine. 

For children 
- Hang for five seconds. 
- Swing gently three times. 
- Try to move one bar further. 
- Think up a short garden challenge. 

For adults 
- Hang for twenty seconds. 
- Pull knees up five times. 
- Do a short monkeybar walk. 
- Ten seconds of active hang.
 
Rest for a moment and then do another round. 

Above all, keep it fun. Not every exercise has to become longer or harder. Sometimes ten minutes of movement outdoors is exactly enough. 

 

From outdoor play to outdoor training 

A monkeybar grows nicely with the family. Young children start with hanging and swinging. Older children look for more and more challenge. Teenagers practise strength and balance. And adults use the monkeybar for a quick workout in the garden. 

This way, one play spot can be used in all kinds of ways. For playing, sports, practising and being outdoors together. 

Want to discover which monkeybar suits your garden and family? View the EXIT GetSet monkeybars and choose the setup that fits the way you like to move.