A four-step training move for the barbell bar
We usually use barbells for training such as bench press, hard pull or big turns. In fact, we can use other barbell training methods, i.e. pushing one end of the barbell bar into a corner or inserting it into a fixture. Grab the other end of the barbell bar and train. Nowadays, many gyms are equipped with this kind of equipment and you can train very easily. If your gym does not have such training equipment, you can achieve the same training effect by pushing the barbell bar into the corner.
Exercise 1
① Stand with your back towards a fixed stationary point, place the barbell bar underneath your hips, stand on your thighs and grab the top of the bar with one hand, then place the other hand on your hips.
② Begin with a squat exercise. Standing up, turn your body to the hip side, then squat down with your legs bent at the knees, perform a lunge squat, then stand up, then return your body to the initial position.
③ Squat with your knees aligned with your toes.
④ Train 12 times on each side.
Training Movement 2
① Stand so that your back is facing a fixed point. Hold the top of the barbell bar with one hand and your hips with the other.
Stand with your legs shoulder-width apart, bending your knees and squatting first. Once standing, move your legs back a short distance toward the barbell bar position, then bend your knees and squat again. Stand up and stand, step back, then squat with your legs bent. Once up and standing, retract the leg that was retreated back in a big step forward and then squat again. Stand up and squat with your legs together.
③Keep your knees on your toes and in the squat position during the exercise.
④ Train 10 times on each side.
Training Movement 3
① Stand facing a fixed stationary point, stand with your feet apart, hold the top of the barbell bar with both hands and bend your elbows in front of you.
② Start by bending your legs and squatting down. Stand up with one hand on your hip and the other hand grasping the top of the barbell bar with the other hand, bend your upper body forward and bend your hips, turn to your hips and keep the arms of the barbell bar hanging down vertically .
③When bending your hips, straighten your upper body without bending it.
④Train each side 12 times.
Exercise 4
Stand with your legs apart, stand back to a fixed stationary point, put the barbell bar through the pass, grab the top of the bar with one hand, cross your arms and grab your hips with the other hand.
Bend the knee at the hip and squat down, keep the other leg straight and stand up, then bend your upper body forward and bend at the hip, holding the barbell bar with your hand and dropping your straight arm towards the floor.
③Before bending at the hips, make sure to bend only at the hips so that the upper body is straight and do not bend at the waist.
④Train each side for 12 reps.
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