Barbell Challenge

3
Steps

Barbell Challenge
Barbell Challenge

Barbell Challenge

Muscle Group:

Back, Gluteals, Quads, Deltoids, Triceps

Categories:

Equipment:

Barbell

Exercise

Begin with your toes just underneath the barbell at hip width apart; Bend at the hips and knees so you have lowered yourself down the barbell; Grip the barbell wider than shoulder width apart using an overhand grip; Stand up with the barbell until you achieve a solid standing position with the barbell in front of you.You must ensure your core muscles are engaged and there is no arching of the lower back or your shoulders rolling forward during the lift. When you return the deadlift back to the floor your spine is neutral with your core engaged. Ensure your heels remain grounded at all times.

Make it Harder: Perform exercise using 100% -120% of your bodyweight on the barbellMake it Easier: Perform exercise using 40-60% of your bodyweight on the barbell

ADD 80% OF YOUR BODYWEIGHT TO THE BARBELL – PERFORM 10 REPS, 9 REPS, 8 REPS, … DOWN TO 1 REP. SUPERSET WITH ONE OTHER COMPOUND EXERCISE

Maintain your neutral spine, relax shoulders, and engage a strong core. From the standing position with the barbell ready to press overhead from your chest, push through your shoulder and arms to lift the barbell overhead and do not lock your elbows at the top of the movement

Make it Harder: Perform exercise with more resistance or use dumbbells as a variation Make it Easier: Seated and use less resistance

ADD 40% OF YOUR BODYWEIGHT TO THE BARBELL – PERFORM 10 REPS, 9 REPS, 8 REPS, …DOWN TO 1 REP. SUPERSET WITH ONE OTHER BARBELL EXERCISE

Body Parts Worked

GLUTEALS, QUADS & HAMSTRINGS:

BACK & ARMS:
SHOULDERS:
COR & ABS:

Set your bench incline to 35-45 degrees. Lie back and keep your shoulders retracted on the bench, engage your core and lower the barbell down to your chest, pause for 1 second, and push through your pectoral chest muscles to lift the barbell back to the starting position. Make sure your elbows do not lock out at the top and keep your feet flat on the floor.

Make it Harder: Add 80% of your bodyweight to the barbell, or use dumbbells as a variationMake it Easier: Add 40% of your bodyweight to the barbell, or try using the chest press machine

ADD 60% OF YOUR BODYWEIGHT TO THE BARBELL – PERFORM 10 REPS, 9 REPS, 8 REPS, … DOWN TO 1 REP. SUPERSET WITH ONE OTHER COMPOUND EXERCISE

Photo Gallery