Nail down these barbell exercises, and your fitness game will be forever changed.
Align shoulders over the bar and retract shoulder blades to activate back muscles.
C.Exhale, push through heels and use glutes and hamstrings to stand up.
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Keep the barbell close to body and stack shoulders directly over your hips.
Step up to the bar, feet shoulder-width apart and toes turned slightly out.
B.Grasp the bar with hands slightly wider than shoulder-width apart, palms facing up and elbows facing the floor.
A.
Unrack the bar, resting it on collarbone.
B.Push hips back and bend knees to enter into a slight squat.
Biceps should frame ears at the top of the movement.
D.In a slow, controlled manner, lower the weight back to shoulders to return to the starting position.
Place the bar over thighs.
B.Lift hips and lean back onto the bench.
A.
Position the bar over hip joints and rest hands on the bar for stability.
Squeeze glutes at the top of the movement.
D.In a controlled manner, return to starting position.
B.
That’s one rep.
Barbell Front Squat
A.Set the bar just below shoulder height on a rack.
Rest the bar on collarbone.
B.Straighten legs and step back to unrack the bar.
C.
Hold the weight on collarbone (not in hands).
Place feet shoulder-width apart and turn toes slightly out to start.
C.Brace core, inhale, and push hips back.
A.
Bend knees and lower down until thighs are parallel or almost parallel to the floor.
Keep glutes and core engaged and weight in heels.
D.Exhale and push through heels to return to standing.
B.
Bend knees and push hips back.
Grip the barbell with an overhand grip, slightly wider than shoulder-width apart.
C.Hinge forward at the hips, bring chest forward, and push glutes back.
C.
Shoulders should be in line with the bar and back straight.
Lower the barbell until it is below knees to start.
D.Exhale and use mid-back to pull the bar up and back to lower chest, guided by elbows.
A.
Squeeze shoulder blades at the top of the movement.
E.In a slow, controlled manner, lower barbell to return to the starting position.
That’s one rep.
Barbell Bench Press
A.Lie faceup on a bench with shoulders beneath the bar.
B.
Place hands shoulder-width apart on the bar, palms facing away from body and feet flat on the floor.
B.Straighten arms to unrack the bar.
Hover the bar above chest without letting it drift forward or backward to start.
C.
(Do not let the bar bounce off body.)
D.Exhale and straighten arms to return to starting position.
Copyright 2018 by Alex Silver-Fagan.
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