Archives: Exercises
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Push Press
How to do Push Presses 1. Stand tall and strong with your feet placed about shoulder-width apart and a slight bend at the knee 2. Take a firm grip of the barbell and hold it closely in front of your shoulders with your palms facing forwards 3. Squat by bending at the knee until your…
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Barbell Snatch
How to do Snatches 1. Place the barbell on the floor just in front of you and stand tall and strong with your feet placed about shoulder-width apart and a very slight bend at the knee 2. Keeping your back straight and neck in line with your spine, squat down and take a firm, overhand…
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Kneeling Barbell Squats
How to Do Kneeling Barbell Squats 1. Carefully load the barbell onto your shoulders, keeping a firm grip with your hands on either side throughout the entire motion 2. Place your feet about shoulder-width apart with your toes very slightly pointing outwards 3. Carefully lower your body down so that you are now in a…
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Barbell Hip Thrusts
How to do Barbell Hip Thrusts 1. Lay on your back on an elevated workout bench so that your body runs perpendicular with the bench 2. Begin by having your glutes placed on the floor, with a barbell running across your pelvis. Using a rolled up towel will keep the barbell from causing discomfort 3.…
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Barbell High Pulls
How to do Barbell High Pulls A barbell high pull is an explosive pull from the floor to chest height. You drive with your legs and hips, the way a clean starts, then pull the bar high with your elbows. It’s used to build power for Olympic lifts and to train the upper back and…
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Overhead Barbell Squats
How to do Overhead Barbell Squats 1. Firmly grip the barbell and extend it directly overhead, locking out your elbows at the top position 2. Place your feet about shoulder-width apart with your toes very slightly pointing outwards 3. Brace your core and inhale as you lower your body, bending at the knees. Be sure…
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Pendlay Rows
How to do Pendlay Rows The Pendlay row is a barbell row where every rep starts from the floor. You hold your back flat and close to parallel with the ground, pull the bar to your chest, then put it all the way down before the next rep. It’s named after the weightlifting coach Glenn…
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Bent Over Barbell Rows
How to do Bent Over Barbell Rows The bent-over barbell row is a back exercise where you hinge forward at the hips and pull a barbell to your stomach. It builds a thicker, stronger upper back, and it balances out pressing exercises like the bench press. 1. Place the barbell on the floor just in…
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Barbell Shrugs
How to do Barbell Shrugs 1. Take a firm grip of the barbell and allow it to rest on the front of your thighs with your palms facing towards you and your hands placed at about shoulder-width apart 2. Stand tall and strong with your feet placed about shoulder-width apart and a slight bend at…
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Seated Military Press
How to do Seated Military Presses 1. Sit on a bench or sturdy chair and ensure that your back is in contact with the back of the bench/chair 2. Take a firm grip of the barbell and bring it up to rest at shoulder height with your palms facing forwards, and your elbows bent at…