3 Important Exercises You Must Try
Three barbell exercises you must try
Avoid wasting valuable gym time waiting for exercise machines by upgrading your workout with these three essential barbell moves from personal trainerChris Bathke.
1. Side lunge
Muscles worked:Back, glutes, hamstrings, core
Sets and reps:Start with two sets of eight reps on each leg, and work up to two sets of ten over a few weeks.
How to do it:Stand with your legs under your hips and hold a barbell on your back. Step your right leg out to the side and lower your body as you bend your knee, keeping your left leg straight. Drive yourself back up to starting position and repeat on the other side.
2. Push press
Muscles worked:Just about everything, especially the hips, triceps, chest, and shoulders.
Sets and reps:Start with two sets of five reps for a few weeks before moving up to three sets of five. This is not a movement to be done with high reps, but low reps with maximum power and speed.
How to do it:Stand with the barbell in the front of you at collar bone height, with an overhand shoulder-width grip. Initiate the lift with a slight bend of your hips and knees, as if beginning a squat. Then, drive up with your legs as quickly as you can. Be careful to move your face out of the way of the bar’s path and, as the bar passes your chin, start driving hard from your shoulders and arms to lock the weight out overhead.
Bring the bar back down to the start position under control, reset your leg and shoulder position. Repeat. “The goal is to not allow your hips to move, or your body to twist, while lifting,” says Bathke.
3. Barbell floor wiper
Muscles worked:Abdominals, arms, legs and shoulders
Sets and reps:4-5 rounds of 20-seconds on, 15-seconds off
How to do it:Lie on your back on the floor, holding a barbell over your chest with straight arms. Keeping your legs straight, raise your feet towards your head. Once they're as far up as they'll go, bring them down towards the right side of your body but don't let them touch the ground. Reverse back to the L-shaped position, lower to the left, then reverse. That's one rep.
After more barbell exercises? Our December issue – with Anthony Joshua starring as MH's cover model muscle – comes with MH's Big Book of One Bar Workouts.
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