Barbell Sumo Deadlift
Begin with a bar loaded on the ground. Approach the bar so that the bar intersects the middle of the feet. The feet should be set very wide, near the collars. Bend at the hips to grip the bar. The arms should be directly below the shoulders, inside the legs, and you can use
Barbell Side Split Squat (version 2)
Stand up straight while holding a barbell placed on the back of your shoulders (slightly below the neck). Your feet should be placed wide apart with the foot of the lead leg angled out to the side. This will be your starting position. Lower your body towards the side of your angled foot by
Barbell One Leg Squat
Start by standing about 2 to 3 feet in front of a flat bench with your back facing the bench. Have a barbell in front of you on the floor. Tip: Your feet should be shoulder width apart from each other. Bend the knees and use a pronated grip with your hands being wider
Barbell Lunge
To begin, first set the bar on a rack just below shoulder level. Once the correct height is chosen and the bar is loaded, step under the bar and place the back of your shoulders (slightly below the neck) across it. Hold on to the bar using both arms at each side and lift
Barbell Jefferson Squat
Place a barbell on the floor. Stand in the middle of the bar length wise. Bend down by bending at the knees and keeping your back straight and grasp the front of the bar with your right hand. Your palm should be in (neutral grip) facing the left side. Grasp the rear of the
Barbell Hack Squat
Place a barbell with appropriate weight behind your legs. Warm up with an empty bar. Then, begin training with about half the weight you would deadlift. Place your feet shoulder width apart. It’s okay for your toes to point outward at about a 30-degree angle. Make sure the barbell is not too close to
Barbell Full Squat
Position yourself under a barbell held by a squat rack. Keeping your elbows high, place your arms up and under the bar. The bar should be resting on the front of your shoulders. Core is tight. Back is flat. Keep your hands crossed. Maintaining control, lift the bar up. Bend your knees forward and
Barbell Front Squat
Position yourself under a barbell held by a squat rack. Keeping your elbows high, place your arms up crossed and over the bar. Your hands should be crossed. The bar should be resting on the front of your shoulders. Core is tight. Back is flat. Maintaining control, lift the bar up. Bend your knees
Barbell Front Chest Squat
This exercise is best performed inside a squat rack for safety purposes. To begin, first set the bar on a rack that best matches your height. Once the correct height is chosen and the bar is loaded, bring your arms up under the bar while keeping the elbows high and the upper arm slightly
Barbell Deadlift
Approach the bar so that it is centred over your feet. Your feet should be about hip-width apart. Bend at the hip to grip the bar at shoulder-width allowing your shoulder blades to protract. Typically, you would use an alternating grip. With your feet and your grip set, take a big breath and then
Barbell Clean-grip Front Squat
In a power rack, set the barbell to where your shoulders will be when kneeling. Set up behind the barbell. Kneel on a padded surface. Place yourself underneath the barbell, positioning it across your shoulders. Tighten your core and drive your glutes forward as you lift the barbell from the rack. Slowly sit back,