You are here

5 Creative Barbell Exercises Your Routine Needs

Kickstand Deadlift

1 of 5

All photos

A. Stand with your feet hip-width apart in front of a barbell. Step your right foot back 6 inches, so your stance is staggered and the ball of your foot is touching the ground.

B. Hinge forward at the hips and grab the barbell with an overhand grip. Keeping a flat spine, squeeze through the glutes, and lift, until torso is upright. Return to starting position for 1 rep. Do 12 reps, then repeat on opposite side.

Delaney says: "Make sure to initiate the movement with your hips, not by bending your knees. Also, keep the bar close to your shin on the way back up."

Photo: Matt Delaney

Z-Press

2 of 5

All photos

A. Sit on the ground with legs in a V-shape, holding barbell in front racked position with palms facing away from body.

B. Brace through core, and press barbell overhead, fully extending arms. Return to starting position for 1 rep. Do 12 reps.

Delaney says: "Make sure to keep a tall spine from the get-go and finish with the arms overhead and in line with your ears."

Photo: Matt Delaney

Barbell Row with Unilateral Load

3 of 5

All photos

A. Start with feet together, holding barbell—loaded only on left side—with overhand grip. Row barbell up toward ribs, then return to start for 1 rep. Do 12 reps, then repeat on opposite side.

Delaney says: "Keep the bar straight, and resist the urge to rotate to the loaded side."

Photo: Matt Delaney

Suitcase Deadlift

4 of 5

All photos

A. Stand with feet hip-width apart, holding loaded barbell to right side. Squeeze through glutes, and keeping the barbell level, stand until torso is upright. Lower back to the ground for 1 rep. Do 12 reps, then repeat on opposite side.

Delaney says: "Your goal is to initiate the movement by letting your hips travel backward in a hinge pattern and resist the urge to laterally flex the spine to the loaded side."

Photo: Matt Delaney

Single-Leg Unilateral Deadlift

5 of 5

All photos

A. Stand with feet together, holding barbell with overhand grip, loaded only on right side. Simultaneously lower barbell toward ground, maintaining a flat spine, while kicking right foot back and up. Squeeze glutes at the top of the movement, then lower back to start for 1 rep. Do 12 reps, then repeat on opposite side.

Delaney says: "The bar should travel close to the shin on the way down as you keep the pelvis parallel to the floor, resisting the urge to rotate."

Photo: Matt Delaney

Comments

Add a comment