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Barbell Complex

GymAmerica
Posted by GymAmerica
Tuesday, April 3, 2012 at 5:39pm filed under Thighs

Calories Burned:  408 calories per hour   (based on a body weight of 150 lbs.)
Primary Muscles Trained:  Quadriceps
Secondary Muscles Trained:  Spinal Erectors, Trapezius
Instructions: 

Perform each of the following barbell exercises for 8 reps. Don't rest until you've completed all 5 exercises. For example, you would do 8 reps of the deadlift, and then immediately do 8 reps of the straight-leg deadlift. Continue this until you've completed the entire complex.

DEADLIFT
START: Load a barbell and roll it against your shins. Bend at your hips and knees and grab the bar with an overhand grip, hands just beyond shoulder width.

MOVEMENT: Without allowing your lower back to round, pull your torso back and up, thrust hips forward, and stand with the barbell. Squeeze glutes as you perform. Lower the bar to the floor, keeping it close to body. Do 8 repetitions.

STRAIGHT-LEG DEADLIFT
START: Grab the barbell with an overhand grip that's just beyond shoulder width. Set your feet about hip-width apart and bend your knees slightly.

MOVEMENT: Without changing bend in your knees, bend at hips and lower torso until it's parallel to floor. Slide the barbell down the front of your legs. Pause, and then raise your torso to the starting position. Do not round lower back. Do 8 repetitions.

BARBELL ROW
START: Grab the dumbbell with an overhand grip and hold at arm's length. Bend at your hips and knees and lower your torso until it's almost parallel to the floor. Let the bar hang straight down from your shoulders. Set your feet shoulder-width apart.

MOVEMENT: Bend elbows and raise upper arms. Pull the bar to upper abs, squeezing shoulder blades toward each other. Lift bar without moving your torso. Pause, then slowly lower bar back to starting position. Do 8 repetitions.

JUMP SHRUG
START: Grab the barbell with overhand grip just beyond shoulder-width apart, and let bar hang at arm's length in front of your thighs. Keeping your back naturally arched, lean forward about 10 degrees at your hips.

MOVEMENT: Shrug shoulders as high as you can while jumping off the ground. Your arms should stay straight. Do 8 repetitions.

HANG CLEAN
START: Grab the barbell with overhand grip just beyond shoulder-width apart, and let bar hang at arm's length in front of your thighs. Keeping your back naturally arched, lean forward about 10 degrees at your hips and let the bar slide down the front of your thighs.

MOVEMENT: Explode up, shrug your shoulders, and roll your wrists back to "catch" the bar at your shoulder girdle, palms facing forward. Reverse the movement back down to the starting position. Do 8 repetitions.

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