Barbell movements

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Re: Barbell movements

barbell row

Bent Over Row With Barbell

Category: Supplemental

Muscles Targeted: Lats


This is a great exercise to develop your lats and upper back. Keeping the bar close to your body, bend forward at the waist and keep a tight arch in your back. Row the barbell into the middle part of your stomach. Be cautious not to use momentum and not to strain your lower back. You can use a wide, medium or close grip. Make sure to keep your head up and maintain good posture.

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Re: Barbell movements

Biceps curl with ez curl bar

Another exercise for those wishing to develop great biceps. This bar is used to take some stress off of the wrists. Make sure you keep your elbows close to your sides and maintain good form throughout the lift. In other words, don't swing the weight and look like a moron.

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Re: Barbell movements

Box Deadlifts
Muscles Worked Low back, hamstrings, glutes, grip

The box deadlift is a great training tool for many reasons. One, it allows for a greater time that you pull; obviously the ROM is greater so you are forced to pull for a longer period of time. I think this also helps your grip - you are forced to hang onto the bar for a longer period of time. Two, this seems to help people that have weak lower backs and a weak start in the deadlift. And finally, it adds some much needed variety into your training.

To set this up, all you need is a box that allows you increase the ROM without smashing your toes

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Re: Barbell movements

Box squat

Box Squat: The benefits of this exercise are numerous. They develop eccentric and concentric power by breaking the eccentric concentric chain. Box squats are a form of overload and isolation. The box squat is the best way to teach proper form on the squat because it is easy to sit way back while pushing your knees out. To take the bar out of the rack, the hands must be evenly placed on the bar. Secure the bar on the back where it feel the most comfortable. To lift the bar out of the rack, one must push evenly with the legs, arch the back, push your ABS out against the belt, and lift the chest up while driving the head back. A high chest will ensure the bar rests as far back as possible. Slide one foot back then the other, to assume a position to squat. Set your feet up in a wide stance position. Point your toes straight ahead or slightly outward. Also keep your elbows pulled under the bar. When one is ready for the decent, make sure to keep the same arched back position. Pull your shoulders together and push your ABS out. To begin the decent push your hips back first. As you sit back push your knees out to the sides to ensure maximum hip involvement. Once one reaches the box, you need to sit on the box and release the hip flexors. Keep the back arched and abs pushed out while driving your knees out to the side.. To begin the ascent, push out on the belt, arch the back as much as possible, and drive the head, chest, and shoulders to the rear. If you push with the leg first, your buttocks will raise first, forcing the bar over the knees, as in a good morning, causing stress to the lower back and knees and diminishing the power of the squat.

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Re: Barbell movements

Bradford press

Category: Supplemental, accessory

Muscles Targeted: Shoulders

Exercise Description: Begin by un-racking a barbell much like you would during a military press. Press the barbell so that it's a couple inches over your head. At this point, lower the barbell behind your head. It should now resemble a behind the neck press. Press back up so that the bar is a couple inches over your head and bring the bar back to the front military press position. This would constitute one rep.



By not locking out the weight, you're putting the stress on your shoulders and keeping it off your triceps. This is best used for high reps (8-15). You can perform these seated or standing, and usually a medium or wide grip is used. (Note: This is sometimes called a Rainbow Press.)

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Re: Barbell movements

Close Grip Chain Lockouts

Category: Max Effort, Supplemental

Muscle Targeted: Triceps

This is a great exercise to increase your lockout strength and is a good variation on the standard rack lockout.

To do this exercise, suspend a barbell in chains. You can do this from any height, but for lockout strength, we generally use 3-5" from lockout.

Using a close grip (which will vary from lifter to lifter, but is generally described as having your index finger just outside the knurling) press the bar from the chains. Hold this position for a few seconds and return to the chains.

You may want to place the safety hooks just below the barbell for some added security.

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Re: Barbell movements

Conventional deadlift

Conventional Dead Lifts: This exercise is designed to test overall body strength. It is normally advised to use a close grip, hands toucing the smooth part of the bar. You will be pulling the bar a shorter distance, by rolling the shoulders forward as you rotate the scapula. This works fine for smaller lifters, but thick large men will do better by using a wider than shoulder grip. This allows room for the stomach to descend between the thighs, which naturally set wider because of their girth. Most small men should keep their feet close together to use mostly back muscles to lift with, whereas big men use a lot of leg drive to start the lift.

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Re: Barbell movements

Curls w/ Football Bar

Category: Accessory

Muscles Targeted: Guns

I'm not a big fan of curls; hammer, straight bar, dumbbells and cables. I think they are all pretty boring. But that's probably why I have spaghetti arms.

The curl with a football bar is very similar to a hammer curl because your hands are in a neutral position. A lot of people like this because holding a supinated grip is very stressful on their wrists, elbows and shoulders.

As for sets and reps, just pump it up. As for tempo, do them as fast as you can so people don't see you do them.

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Re: Barbell movements

Deloading bench press

Muscles Targeted: Chest, Shoulders, and Triceps

Exercise Description: A few years ago, Louie Simmons of Westside Barbell Club wrote an article about using de-loading weight releasers for a special max effort method we were using for the box squat. I've spent the past year trying to find a way to use this same method with the bench press.

It's taken a year because this method is so demanding on your system that it can’t be used very often. It was also a complicated process (complete with a couple of injuries) finding the right loading parameters. What I've found is this: what works for the squat doesn't always work for the bench press. So I had to start from scratch. I've also found that the only way to determine the correct parameters is to get under the bar and find out what works best.

This loading process turned out to involve weight releasers, bands, chains, and barbell weight.


A weight releaser

I'll discuss the reasons why in just a minute. First, let me discuss what we're trying to achieve. The goal is to get the weight at the top of the movement over 100% of your best shirt max, then, as you lower the bar, begin the de-loading process. Once the bar hits your chest you'll then lose the chain weight as well as the weight on the weight releasers. As you press the bar back up, the bands will "reload."


Confused? I can see why. This is how I felt at first. Here's the main thing: We all know the power eccentric training can have on strength development, but at what expense? You see, with negatives you don't accommodate for the strength curve.

Let’s say you can bench press 400 pounds. You decide to do eccentric training. Many of us have been taught to do this by overloading the barbell and then lowering it slowly. First off, while you may have over 100% of your max at the top, this 100% represents your max strength of the entire lift, not what you can lift at the bottom. It may be 100% at the top, but what is it at the bottom of the lift?

We all know you're stronger at the top, so the weight at your weakest point can be too much, which can lead to injuries. We also know that for eccentric strength to be effective it needs to be done at a normal to fast speed, not slow. This is the reason for plyometrics in the first place.

Now, even if you use weight releasers to overload the movement, the same is still true. With weight releasers you can add extra weight to the barbell that'll then pop off at the bottom of the movement, thus allowing you to press the bar back to the top.

So we now know you need to have some bands for the fast eccentric as well as extra loading at the top. We also know to press the bar back up, thus taking advantage of the explosive reactive strength we need to lose much of the bar weight. Finally, we need to find a way to de-load the eccentric to accommodate for the strength curve. This can be done by placing the chains on the weight releasers so they de-load on the way down and then pop off with the weight that's on the releaser.

In summary, you have a set weight on the barbell with band tension. Then you add weight releasers to the bar that have a combination of straight weight and chains. Now you have a max top weight, a de-loaded weight, a weight at pop-off (when the bar is on your chest after weight releasers has been popped off), and the re-loaded weight at the top.

Now you can see the hell I had to go through to get this right. After several tries I feel we finally figured out how to make this work. Here are the percentages we've found to be effective. These are based on your best raw bench press max:

Band tensions — 80 pounds at top. This is one double mini-band, around 40 pounds at bottom. This is good for all strength levels for this method.

Barbell weight — 50%

Weight on weight releaser — 20% total. 10% for each side.

The chains will be added as you work up.

The set/rep scheme works like this: Begin with the band on the barbell and slowly work up making sure to get an adequate warm-up. Work up to 50% on the barbell with straight weight. Yes, the 50% includes the weight of the barbell, but not the tension of the bands. Three reps per set is what I'd recommend as you work up.

After you reach 50% for your first set of 3 reps, you'll add the weight releasers with 10% plate weight per side for one set of one rep. Now you'll begin to add one chain per weight releaser for each additional set. See picture above to see how they're placed on the weight releaser. Basically, we have a large carabineer hook in the middle of all the chains we sell. This hook fits over the weight releaser so there's an even de-load on each side.

Hint: It's very helpful to use one or two big spin-lock collars on the weight releaser before you place the chains. This keeps the chains at a higher level off the floor allowing for a better de-load. If you don't have a set of these, then you can use a ton of 10’s, 5’s and 2.5 pound plates for your plate weight. This will accomplish the same thing.



With each additional set, add one more chain per side for one rep per set. Don't try to lower the barbell slowly. Let the bar fall as you would a normal bench press set. It really doesn't need to be faster or slower than this.

As you work up you should feel like this is an ass-load of weight at the top while holding the barbell, then as you break your elbows you'll begin to feel the de-load. If you set the weight releasers up correctly they'll pop off right above your chest (better yet, on your chest).

Hint: Set these up before you warm-up. When the bar hits your chest and the weight releaser pops off you'll feel the weight release and a huge surge of explosive strength. This is another reason for the band tension. You need something to slow the bar down on the way up or you'll toss the bar through the roof! Seriously, you need to have the tension so you don't get hurt with the explosive force you'll be developing.

When all is said and done, you'll hit some huge numbers. First, the total weight at the top may end up being around 140% of your raw max. (Very close to many of your bench shirt maxes. My goal was to get this top holding weight as close to my shirt max as I could.) The weight at your chest before drop-off will be around 80-85% of your raw max. After drop-off this will drop to around 55-60%. The reloaded weight at the end of the press will finish up around 70% of your best raw max. You may have to play around with the percentages to get it to work right for you, but this at least gives you a great place to start.

So what will this do for you? First, it'll help build a strong start. You have to be able to hold and control the weight at the top of the press. For me, this is everything. Most missed lifts I see happen because the start got messed up.

Second, it'll teach you to lower heavy weight under control. This is also key for making sure you hit your chest (or belly) in the correct place during a max lift. Third, if you think about it, this is also how a great bench shirt will work. It'll feel heavier at the top, then the shirt begins to take the weight. At the chest you get an explosive start and then have to push through the top.

Finally, it'll build incredible reactive and explosive strength.

Training Mistakes:

• Using too much band tension. Start with the double mini. If you think you need more, move up slowly.

• Using too much weight releaser weight. This causes the eccentric weight before drop-off to be too high and can lead to overuse injuries at the bottom part of the movement.

• Dropping the bar too slow. Keep the speed the same as normal bench press speed.

• Not holding the bar at the top. This is both for the start and finish. Take advantage of the added training effect of the huge top weight at the start and hold the bar for one or two seconds. I like to hold mine for a three count.

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Re: Barbell movements

Dimel Deadlifts

Muscles Targeted: Hamstrings and Lower Back

Exercise Description: This exercise helped Matt Dimel increase his squat from the mid-800’s to over 1000 pounds in a two year period. To perform this exercise, grab a barbell with an overhand grip, hands about shoulder-width apart. Pull the bar up to a standing position.


At this point, arch your back and get your abs tight. Keep the back as arched as possible, push the glutes out, and keep the knees slightly bent. Lower the bar by pushing your body weight back onto your heals while pushing your glutes out. Try to lower the barbell to a position just past the knees. At this point you should feel a tremendous stretch in the glutes and hamstrings.

Raise by contracting your glutes first. At the top of the movement, contract the glutes as hard as possible. Perform the exercise in a ballistic fashion. You want to drop to the midpoint position and explode back to the starting position. This is best trained with moderate weight for sets of 15-20 reps.

Training Mistakes

• Going too low. Make sure to keep the tension on the hamstrings.

• Not pushing the hips and glutes back. This is also to keep the stress on the hamstrings.

• Rounding the back. Keep your back arched to help keep the stress on the hamstrings.

• Using a slow tempo. This movement is designed to be trained fast. You'll begin with a slow tempo and build the speed up with each additional repetition.

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Re: Barbell movements

Drag rows with a trap bar

Draw Rows with Trap Bar

Category: Accessory

Muscles Targeted: Traps

This is a great exercise to build up your traps. You do not need a lot of weight to do this, so leave your ego at the door.

To do a drag row with a trap bar, simply stand up with the trap bar and perform an up row. This is not a large ROM, so don't worry too much about how high you can pull it. But make sure you try to pull it as high as possible and to hold at the top for a second.

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Re: Barbell movements

Floor press

Floor Press: This is a special exercise designed to help strengthen the midpoint of the bench press. It is also very effective in increasing tricep strength. This exercise is performed exactly the same as the bench press except you lay on the ground instead of on a bench. Make sure to pause in the bottom of the movement before the accent. This exercise has been used with much success at westside barbell club for the past seven years.

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Re: Barbell movements

High pin press

Muscles Targeted: Triceps (lockout)

The high pin press is often used as a second exercise for low reps (3-5). Bill Crawford and the Metal Militia crew love this exercise and their success certainly warrants everyone to at least try it.

To do a high pin press, simply set the bar on the pins of your power rack or bench rack. Generally, the range of motion is about 3-5". It is highly advisable that you have a rack that allows small increments.
Most people like to take a competition grip or slightly narrower when doing these. You want your elbows to be flared out at the top. I like to hold each rep for at least two seconds. Too many times I've seen people do these and they fail to hold at the top.

You should have rep records for several different hole spacings.

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Re: Barbell movements

Incline Press

Category: Max Effort, Supplemental

Muscles Targeted: Chest, Shoulders and Triceps

The incline press is a fairly standard lift, so I don't think that there is too much that needs to be said about this lift. I think this is a great lift for max effort and supplemental lifting. I think this is a great way to strengthen your shoulders, which is often what is holding people back on the bench press. I feel that this lift will help your strength on the bottom half of a bench press. So if you are weak off of your chest, you may want to try inclines.

The one coaching point that has helped me is to always bring the bar high on your chest. I see some people try to bring the bar low, and this makes this lift very awkward and puts undue stress on the shoulders. So when bringing the bar down, I always aim for my collarbone.

Any grip can be used but have found that a medium grip (pinky on the rings) has always been the best. This allows for a lot of strenth in the shoulders while minimizing the stress on that joint. But it's all personal preference.

As far as what angle to place the bench, there is no right or wrong, just different. So feel free to adjust the angles if you have the opportunity.

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Re: Barbell movements

JM press

Notice the position of the bar. This is the same position it is lowered from and pushed back to. The elbows are tucked and shoulder rotation is minimized. The grip that is used is a close to medium grip (thumb distance from the smooth part of the bar). The most important thing to remember is the JM Press is a triceps exercise. If you do not feel it in your triceps, you are doing the exercise wrong so DON'T DO IT.