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Bench & Bar Workouts

Workout 2
Barbell lunge

September 2007

Stand with a barbell on the fleshy part against the back of your the neck. Maintain an upright position and lunge forward, keeping your foot bent slightly in as you touch the floor. Decelerate your body weight and push back into the starting position. Swap legs to maintain balance.

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WORKOUT 2

Deadlift to row

Deadlift the barbell down to the bent over row position, keeping your spine neutral. Perform a bent over row, lifting your elbows high and squeezing your shoulder blades together.

Demo | Reps

Front squat

Get into a neutral stance with your feet just wider than shoulder-width apart. Hold the barbell across your chest and shoulders, keeping your hands and elbows high. Drop down until your thighs are parallel to the floor.

Demo | Reps

Stiff legged deadlift

Hold the bar with a grip that just clears your thighs, maintain an upright position, brace your abs and slightly bend your knees to activate your glutes.

Demo | Reps

Barbell lunge

Stand with a barbell on the fleshy part against the back of your the neck.

Demo | Reps

Barbell rotation

Hold a barbell against the fleshy part of the back of your neck and maintain a neutral stance with both feet facing forward.

Demo | Reps

Power clean to press

Hold the bar at around mid-thigh level with a grip that clears your thighs. Go down into a semi-deadlift position and bring the bar up in one continuous movement.