The Full-Body Barbell Workout
No machines? No Problem! Build beastly mass with just a barbell using these seven uncommon exercises.
Start: If you’re training without a squat rack, start with a loaded barbell on the floor and set up for a narrow-grip deadlift, placing your feet approximately shoulder-width apart with your toes pointed slightly out and your shins touching the bar. Using a pronated grip that’s inside the width of your knees, lift the bar to your thighs. From there, squat down until your thighs are parallel to the floor, rest the bar on them close to the crease of your hips, and tuck both arms under the bar to secure it in the crooks of your elbows.
Execution: Maintaining a flat back and an upright torso, contract the muscles of your posterior chain (hamstrings, glutes and spinal erectors) to squat the weight up until your knees and hips are fully extended. Fight against the bar’s tendency to pull you forward as you descend back into a deep squat, letting your elbows sink between your legs until the bar touches your thighs, and immediately reverse direction. At the end of each set, rest the bar back on your thighs, quickly switch back to the narrow pronated deadlift grip, and hinge at your hips to set the bar back on the floor.
Pair It With: Barbell front squat, romanian deadlift
MMI Power Pointer: You might feel some pain in your elbows, but it’s not serious. Wrap the bar with a pad, towel or even a pair of Fat Gripz.