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The Full-Body Barbell Workout

The Full-Body Barbell Workout

  • Categories:Industry news
  • Author:Anas Elomari
  • Origin:http://www.gymrat.website/2018/03/22/the-full-body-barbell-workout/
  • Time of issue:2020-07-29
  • Views:224
  • (Summary description)                                                                                                                                        The Full-Body Barbell Workout
    If you don’t have any machines on hand to help you with your workout – don’t despair. You can do the same exercises with free weights and most of them will turn out better for you like that anyway. As a matter of fact, all of these barbell exercises will let you build pounds upon pounds of muscles.
    FLOOR PRESS
    This exercise targets your chest. I would strongly suggest finding a power cage but if you can’t do that, getting a squat rack with modifiable safety arms or J-hooks set just a little bit under the barbell when your arms are locked out.
    To start, take the bar from the rack and lock it into position right above your sternum. Bring it closer to your chest slowly until your elbows meet the floor. After that, just push it into its locked position again and start another rep. Pair this exercise with one-arm barbell flyes as well as barbell pullovers from the floor. If you want to do it best, keep it slow. You definitely don’t want to overstress your elbows by jolting them so keep in mind that the range of motion available is very short.
    ONE-ARM BARBELL ROWS
    This exercise targets your back. To perform it, place the light end of the bar on something solid and put the weight on the other end of the bar. Then, move into position looking away from the corner while holding a staggered stance over the bar. Note that your forward leg shouldn’t be on your main side. If you’re a rightie, put your left leg forward and vice versa. Grab the heavy side of the bar so that your thumb is just below the plates. Also, to make sure you don’t experience too much stress on your lower back area, you can use your elbow as a support – lay your passive forearm down on your knee or a bench, and use it to keep yourself more stable.

                                                                                                        
    ZERCHER SQUAT

                                                                                                         
    To do this exercise correctly, keep your back straight and your torso vertical. Squeeze your posterior chain muscles such as your glutes, spinal erectors and hamstrings and then stand up with the barbell, making sure that your knees and hips are as extended as possible. The bar will tend to pull you forward when you go down into the squat, but you have to resist this. You can do that by letting your elbows go between your legs until the bar rests on your thigh muscles. Then, just switch the direction. When you finish every set, rest the bar on your thighs and change your grip to a narrow pronated deadlift grip. Put down the bar by hinging at the hips.
    CLOSE-GRIP BARBELL CURL

                                                                                                           
    To perform this move, keep your elbows locked in place by your sides with your upper arms static as well. Flex your biceps and raise the bar towards your shoulders. If you want to keep your active muscles under constant stress, stop with the movement when you reach a 45 degree angle with your upper arms. I would suggest pairing this exercise up with some wide-grip barbell curls and close-grip chin-ups. If this grip is too much for your wrists, get an EZ-bar. It will be better for your joints.
    FLOOR SKULLCRUSHER
    This exercise targets your triceps. To perform it, load a barbell with the appropriate weight and get on the floor, on your back, with the barbell just inches away from your dome. Raise up your arms, with your elbows pointing upwards and grab the barbell with an overhand grip, which means your palms should face upwards as well. Take the grip at shoulder width or a little less wide. If your wrists hurt or if you feel any discomfort in them while practicing this grip, get a cambered bar.

                                                                                                        
    BARBELL ROLLOUT
    This exercise targets the abs. If you haven’t done rollouts before, get on your knees and put a loaded barbell on the floor in front of you. However, don’t get ready to lift – you only need two small plates on the barbell so it will roll. Extra padding on your knees will definitely help, so put a pad on the floor. Your grip should be at shoulder-width and pronated, but your arms should be locked out as well. Your knees should be right below your hips and the bar should be right below your elbows.

                                                                                                        
    POWER SNATCH

                                                                                                        
    This exercise targets your shoulders. To begin it, take a barbell with a very wide pronated grip, which will make the bar rest slightly below or exactly at the crease of your hips, when you’ve straightened up your arms. If this doesn’t work, take

    The Full-Body Barbell Workout

    (Summary description)                                                                                                                                        The Full-Body Barbell Workout
    If you don’t have any machines on hand to help you with your workout – don’t despair. You can do the same exercises with free weights and most of them will turn out better for you like that anyway. As a matter of fact, all of these barbell exercises will let you build pounds upon pounds of muscles.
    FLOOR PRESS
    This exercise targets your chest. I would strongly suggest finding a power cage but if you can’t do that, getting a squat rack with modifiable safety arms or J-hooks set just a little bit under the barbell when your arms are locked out.
    To start, take the bar from the rack and lock it into position right above your sternum. Bring it closer to your chest slowly until your elbows meet the floor. After that, just push it into its locked position again and start another rep. Pair this exercise with one-arm barbell flyes as well as barbell pullovers from the floor. If you want to do it best, keep it slow. You definitely don’t want to overstress your elbows by jolting them so keep in mind that the range of motion available is very short.
    ONE-ARM BARBELL ROWS
    This exercise targets your back. To perform it, place the light end of the bar on something solid and put the weight on the other end of the bar. Then, move into position looking away from the corner while holding a staggered stance over the bar. Note that your forward leg shouldn’t be on your main side. If you’re a rightie, put your left leg forward and vice versa. Grab the heavy side of the bar so that your thumb is just below the plates. Also, to make sure you don’t experience too much stress on your lower back area, you can use your elbow as a support – lay your passive forearm down on your knee or a bench, and use it to keep yourself more stable.

                                                                                                        
    ZERCHER SQUAT

                                                                                                         
    To do this exercise correctly, keep your back straight and your torso vertical. Squeeze your posterior chain muscles such as your glutes, spinal erectors and hamstrings and then stand up with the barbell, making sure that your knees and hips are as extended as possible. The bar will tend to pull you forward when you go down into the squat, but you have to resist this. You can do that by letting your elbows go between your legs until the bar rests on your thigh muscles. Then, just switch the direction. When you finish every set, rest the bar on your thighs and change your grip to a narrow pronated deadlift grip. Put down the bar by hinging at the hips.
    CLOSE-GRIP BARBELL CURL

                                                                                                           
    To perform this move, keep your elbows locked in place by your sides with your upper arms static as well. Flex your biceps and raise the bar towards your shoulders. If you want to keep your active muscles under constant stress, stop with the movement when you reach a 45 degree angle with your upper arms. I would suggest pairing this exercise up with some wide-grip barbell curls and close-grip chin-ups. If this grip is too much for your wrists, get an EZ-bar. It will be better for your joints.
    FLOOR SKULLCRUSHER
    This exercise targets your triceps. To perform it, load a barbell with the appropriate weight and get on the floor, on your back, with the barbell just inches away from your dome. Raise up your arms, with your elbows pointing upwards and grab the barbell with an overhand grip, which means your palms should face upwards as well. Take the grip at shoulder width or a little less wide. If your wrists hurt or if you feel any discomfort in them while practicing this grip, get a cambered bar.

                                                                                                        
    BARBELL ROLLOUT
    This exercise targets the abs. If you haven’t done rollouts before, get on your knees and put a loaded barbell on the floor in front of you. However, don’t get ready to lift – you only need two small plates on the barbell so it will roll. Extra padding on your knees will definitely help, so put a pad on the floor. Your grip should be at shoulder-width and pronated, but your arms should be locked out as well. Your knees should be right below your hips and the bar should be right below your elbows.

                                                                                                        
    POWER SNATCH

                                                                                                        
    This exercise targets your shoulders. To begin it, take a barbell with a very wide pronated grip, which will make the bar rest slightly below or exactly at the crease of your hips, when you’ve straightened up your arms. If this doesn’t work, take

  • Categories:Industry news
  • Author:Anas Elomari
  • Origin:http://www.gymrat.website/2018/03/22/the-full-body-barbell-workout/
  • Time of issue:2020-07-29
  • Views:224
  • Information

                                                                                                                                            The Full-Body Barbell Workout
    If you don’t have any machines on hand to help you with your workout – don’t despair. You can do the same exercises with free weights and most of them will turn out better for you like that anyway. As a matter of fact, all of these barbell exercises will let you build pounds upon pounds of muscles.
    FLOOR PRESS
    This exercise targets your chest. I would strongly suggest finding a power cage but if you can’t do that, getting a squat rack with modifiable safety arms or J-hooks set just a little bit under the barbell when your arms are locked out.
    To start, take the bar from the rack and lock it into position right above your sternum. Bring it closer to your chest slowly until your elbows meet the floor. After that, just push it into its locked position again and start another rep. Pair this exercise with one-arm barbell flyes as well as barbell pullovers from the floor. If you want to do it best, keep it slow. You definitely don’t want to overstress your elbows by jolting them so keep in mind that the range of motion available is very short.
    ONE-ARM BARBELL ROWS
    This exercise targets your back. To perform it, place the light end of the bar on something solid and put the weight on the other end of the bar. Then, move into position looking away from the corner while holding a staggered stance over the bar. Note that your forward leg shouldn’t be on your main side. If you’re a rightie, put your left leg forward and vice versa. Grab the heavy side of the bar so that your thumb is just below the plates. Also, to make sure you don’t experience too much stress on your lower back area, you can use your elbow as a support – lay your passive forearm down on your knee or a bench, and use it to keep yourself more stable.

                                                                                                        
    ZERCHER SQUAT

                                                                                                         
    To do this exercise correctly, keep your back straight and your torso vertical. Squeeze your posterior chain muscles such as your glutes, spinal erectors and hamstrings and then stand up with the barbell, making sure that your knees and hips are as extended as possible. The bar will tend to pull you forward when you go down into the squat, but you have to resist this. You can do that by letting your elbows go between your legs until the bar rests on your thigh muscles. Then, just switch the direction. When you finish every set, rest the bar on your thighs and change your grip to a narrow pronated deadlift grip. Put down the bar by hinging at the hips.
    CLOSE-GRIP BARBELL CURL

                                                                                                           
    To perform this move, keep your elbows locked in place by your sides with your upper arms static as well. Flex your biceps and raise the bar towards your shoulders. If you want to keep your active muscles under constant stress, stop with the movement when you reach a 45 degree angle with your upper arms. I would suggest pairing this exercise up with some wide-grip barbell curls and close-grip chin-ups. If this grip is too much for your wrists, get an EZ-bar. It will be better for your joints.
    FLOOR SKULLCRUSHER
    This exercise targets your triceps. To perform it, load a barbell with the appropriate weight and get on the floor, on your back, with the barbell just inches away from your dome. Raise up your arms, with your elbows pointing upwards and grab the barbell with an overhand grip, which means your palms should face upwards as well. Take the grip at shoulder width or a little less wide. If your wrists hurt or if you feel any discomfort in them while practicing this grip, get a cambered bar.

                                                                                                        
    BARBELL ROLLOUT
    This exercise targets the abs. If you haven’t done rollouts before, get on your knees and put a loaded barbell on the floor in front of you. However, don’t get ready to lift – you only need two small plates on the barbell so it will roll. Extra padding on your knees will definitely help, so put a pad on the floor. Your grip should be at shoulder-width and pronated, but your arms should be locked out as well. Your knees should be right below your hips and the bar should be right below your elbows.

                                                                                                        
    POWER SNATCH

                                                                                                        
    This exercise targets your shoulders. To begin it, take a barbell with a very wide pronated grip, which will make the bar rest slightly below or exactly at the crease of your hips, when you’ve straightened up your arms. If this doesn’t work, take hook grip like in the Olympics and wrap your fingers over your thumbs. However, don’t rush into this exercise – start with very light weights until you’ve thoroughly prepared yourself for the next level.
    To perform a power snatch, keep your back straight, dip your knees and bend your waist forward so that the bar will drop a few inches on the front part of your thighs. Then, do the opposite, which will bring the bar back where it started. When it gets there, pound it upwards from your hips, driving the entire thrust with the elbows. When it gets to the height of your shoulders, rotate your elbows downwards but still keep shoving upwards until you have it locked over your head. I would suggest pairing this exercise with some standing barbell military presses, barbell front raises and the like.

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