Written by: @gge_adam
Introduction
The Rogue TF-1 is hitting the market when influencers like the ‘knees over toe guy’ and accessory movements that improve function rather than promote general strength are becoming more mainstream and popularized. The tib bar is a simple piece of equipment that allows you to use your bench to elevate your legs and place a load on top of your feet to train your tibialis. Other tib trainers in the market may cost less, but this one is made in America and done in typical Rogue fashion; very high quality. Is it right for you? Let’s explore what this movement is, who it’s for, and what makes the TF-1 such a high-quality piece of equipment.
Within the rest of this review, I’ll discuss:
What is a Tib Bar for?
Tib bars are ideal home gym solutions for training your tibialis muscles. Tib bars will be easier to store and move around your space for use. Other tib trainers sit flat on the floor, and you slide your foot into them to perform the exercise. For example, you can see the option from Titan in the picture below.
Training your tibialis muscles will bring more balance to your lower legs. Calves are usually a focus, whereas the front of the lower leg is often ignored or forgotten about. By training your tibs, you will prevent lower-body injuries like knee pain, shin splints, and ankle issues.
Who is a Tib Bar for?
Tib bars can be for anyone. By training your tibs, you are strengthening a part of the body that can prevent future pain and injury in places where many people get aches and pains; the knees and ankles. With that being said, there is a type of athlete that would be more attracted to something like this.
If you are a runner, an athlete who needs to be able to run and/or sprint, or you believe in tackling muscle imbalances, then this item is for you. You need to also strongly consider this or any other tib bar if you deal with knee or ankle pain/injuries, and this type of training has had a good track record of curing shin splints for people. Rogue does it right, and while there may be other tib bars with a similar build out there, this one is done so well that it will definitely not disappoint you as far as quality goes.
If you have shin splints or get them often, tib training can help to prevent or get rid of them.
The Rogue TF-1
Done in typical Rogue fashion, the TF-1 is very well built. The tib bar is impressive with a single loading sleeve made from acetal plastic (which is shockingly nice), quality foam support for the top of your feet/ankle, and heavy-duty powder-coated 11-gauge steel being a smaller fundamental piece of equipment. The ‘Rogue’ label is laser cut into the steel, and there is a Rogue endcap that faces the user when doing the exercise.
The tib bar uses an extremely high-quality sleeve that perfectly fits a 2″ plate. When in use, the sleeve angles down. With the sleeve facing down during use, a looser collar may slide slightly, so a tighter collar would lead to a better experience. Rogue suggests using their ‘OSO’ collars, but you can use any collar, even your standard spring collar.
To use the tib bar, you will need to have your feet hang over the edge of something. A bench is an easy solution that most home gym owners have. You also have to use this bar with both feet at a time. There are other tib bars available that allow you to train a single leg at a time.
Due to how it lays on the ground before you start using it, smaller weight plates would work best. Your standard steel plates up to 25 would be ideal for loading. Larger plates may be awkward, but this is also a movement that doesn’t require a ton of weight anyway.
Who should avoid this item?
Anyone can use the TF-1. Certain professionals in the space would argue that EVERYONE should be using something like this to train this particular muscle. That being said, the last thing you would want to do as a home gym owner would be to bring in a piece of equipment that takes up space and collects dust.
If you want to see if something like this would be something you would work into your training, there are some hacks to test out training your tibs before spending $200 on a particular piece of equipment.
Tib training hacks:
- Using a light dumbbell, balance it on the front of your foot. Flex your toes in the air and raise your foot (with the dumbbell still on the front). You can do this as an isometric hold for time or do a set number of raises.
- Lay the edge of a large plate over the front of your feet. With your heels on the ground, lift your toes and the weight plates as high as possible. Repeat for holds or reps.
- Attach a band to your rack. Place the end of the band (with tension) over the top of your foot. Pull your toes towards your body. Again, hold for time or repeat for reps.
If you are interested in reading what some people have to say about training your tibialis, check out the “Knees Over Toes Guy,” the “Tib Bar Guy,” or others. They all recommend having a tib bar and suggest their version or any other version of this piece of equipment.
After you have done the research and mixed in a version of the training and you have decided that the tib bar would be beneficial, then you can think about making the purchase.
Conclusion
In the midst of the popularity growth of things like the tib bar, Rogue entered the market with the TF-1. It does not disappoint. While it is very well built and a beautiful piece of steel, if this type of training or this piece of equipment is not for you, then you should save your money for something else. If you dive into the ‘professional’ advice and find a need for a tib bar, the Rogue TF-1 will ship to you for just under $200. A fair price for something that is done so well.
