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Exercise Videos: Bench & Bar Workouts

Workout 2
Power clean to press

September 2007

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. As the bar is traveling up get down into a squat and push up to drive the weight overhead.

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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.