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Load a barbell on a rack at upper-chest height. Step under the barbell so that it rests on the back of your shoulders, and grasp the bar at each side. Dismount the barbell and step backward carefully. Your feet should be shoulder-width apart and pointing slightly outwards. Inhale as you squat down by simultaneously

Stand with arms extended forward. Squat down by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Descend until thighs are just past parallel to floor. Squat up by extending knees and hips until legs are straight. Return and repeat.

For this exercise load a trap bar, also known as a hex bar, to an appropriate weight resting on the ground. Stand in the center of the apparatus and grasp both handles. Lower your hips, look forward with your head and keep your chest up. Begin the movement by driving through the heels and

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