Barbell movements

[kite]

Re: Barbell movements

Wide Stance Stiff Leg Dead Lifts

Category: Supplemental

Muscles Targeted: Hamstrings and lower back

This is a killer hamstring movement when trying to build your sumo deadlift. By taking the stance out you change the stress on the hamstrings making it more accommodating to a sumo deadlift and wide stance squat.

To perform this one get into a wide stance and sumo deadlift the barbell to the start position. To lower drive your hips back as hard as you can while keeping you back arched. Lower yourself with your knees slightly bent but all the stress still on the hamstrings. When you can lower any further (or hit the floor) return to the starting position by driving your knees out and chest up.

[kite]

Re: Barbell movements

Zercher squat

Muscles Targeted: Hips, low back, hamstrings, glutes

Exercise Description: This is a great exercise to build your deadlift and teach you to maintain proper position when squatting. Because of the position of the barbell, it forces the lifter to maintain tight abs, an arched lower back, and proper chest position.

Begin by placing a bar in a power rack just below your armpits and unrack it in the crook of your elbows. Keeping your back arched, stomach pushed out and chest up, squat back until your thighs are parallel to the ground. Make sure to keep your elbows and arms close to your body. A shoulder-width stance is usually used.



Stand up by thrusting forward with the hips.

The amount of weight you can hold in your elbows will limit the bar weight used on this exercise. Some of the pain can be alleviated by placing a single 2 x 6 board (approximately 16-18" in length) in the crook of your elbows and placing the bar on it.

[daved150]

Re: Barbell movements

damn!! good info bro!
i kinda like the 12 board press!! i can handle the most weight that way. i just kinda lie there and balance the bar