Type
Strength
Equipment
Barbell
Difficulty
Intermediate
Key Benefits
- Strengthens the entire posterior chain, including the glutes, hamstrings, and lower back
- Improves grip strength and forearm development
- Increases overall muscle mass and promotes fat loss
- Improves posture and core stability
- Enhances athletic performance in sports such as sprinting and jumping
How to perform
- Stand with your feet shoulder-width apart, with the barbell on the floor in front of you.
- Bend down and grip the bar with your hands shoulder-width apart, palms facing down.
- Engage your core and lift the bar off the ground, keeping your back straight and your shoulders pulled back.
- As you stand up, keep the bar close to your body and straighten your legs.
- Pause at the top of the movement, then slowly lower the bar back down to the ground.
- Repeat for desired number of reps.
FRONT VIEW
BACK VIEW
Lower Back
Primary
Glutes
Primary
Hamstrings
Primary
Adductors
Primary
Calves
Primary
Traps
Primary
Back
Primary
Upper Back
Primary
Forearms
Primary