5 Creative Barbell Exercises Your Routine Needs
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."
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."
Barbell Row with Unilateral Load
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."
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."
Single-Leg Unilateral Deadlift
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."