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Barbell

Bar Holds

Bar Holds

A.

Stand with your feet shoulder-width apart next to a barbell on two weight plates. Grab the bar with an overhand grip, hands positioned slightly wider than your shoulders.

B.

Lift the bar off the plates and grip it as tightly as possible with your chest up and your shoulders down and back. Stand as tall as you can and hold the bar next to your thighs. Pause and hold, then return to start.

Mistakes and Tips:

Squeeze your abs and glutes as you hold the bar and breath normally.

Isometric Barbell Bench Press

Isometric Barbell Bench Press

A.

Lie on a bench holding a barbell with an overhand grip slightly wider than shoulder-width apart. Press the barbell above your chest, straightening your arms. Hold the barbell in place for 30 seconds and lower it down to your chest to return to start.

Mistakes and Tips:

Do not let your elbows flare out. Keep them close to your sides throughout the exercise.

Pull your shoulder blades back into the bench as you lower the weight.

Make sure to pick a weight that allows you to hold the position for the prescribed time.

Overhead Barbell Shrug

Overhead Barbell Shrug

A.

Hold a barbell overhead with your arms fully extended with your hands just outside shoulder width.

B.

Shrug your shoulders as high as you can to raise the barbell towards the ceiling. Pause at the top, then slowly return to the starting position.

Mistakes and Tips:

Don't bend your elbows. The only movement should occur at the shoulders.

Barbell Snatch

Barbell Snatch

A.

Grab a barbell with a wider than shoulder-width overhand grip, your hips and knees slightly bent and your back flat. Pushing your feet into the floor, pull the barbell up to rest just above your knees.

B.

Extending your knees and thrusting your hips, explosively drive the barbell toward the ceiling. Shrug your shoulders at the same time, creating momentum to propel the barbell.

C.

Extend your arms over your head and lock your elbows as you drop your hips to place your body underneath the bar. Push your feet into the floor and extend your hips to stand. Reverse the movement to return to the starting position.

Mistakes and Tips:

Start the movement by raising the barbell with your hips. Do not pull the bar with your arms.

The barbell should move in an vertical path from start to finish.

Reverse-grip Barbell Bench Press

Reverse-grip Barbell Bench Press

A.

Lie on your back on a flat bench. Grasp a barbell with an underhand grip shoulder-width apart and hold it above your chest with arms fully extended.

B.

Lower the bar straight down in a controlled fashion and touch your chest. Your arms will naturally tuck to your sides due to this grip style. Pause, and then press the bar in a straight line back up to the starting position.

Mistakes and Tips:

Do not let the elbows flare out. Keep the elbows close to your sides throughout.

Do not hyper extend the neck. Maintain a neutral long spine.

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