TRAINING
FOCUS:
BARBELL EXERCISES
Chris Dounis, trainer and assessor for fitnessU, highlights three barbell exercises
suitable for use with more advanced training clients.
B
arbells can be used with clients of varying skill and strength levels, but the exercises highlighted here are suited to more experienced
individuals. It is not recommended that you prescribe these exercises to a client with a history of back pain or injury unless you
have been training them for long enough to improve their core strength to a level that allows them to perform the moves safely.
Barbell rollout
Barbell clean and press
Target: core, shoulders
Equip: barbell
Level: advanced
Target: full body combo
Equip: barbell
Level: advanced
Start: adopt a plank position with feet on
the floor, hands grasping a barbell in overgrip directly below the shoulders and elbows
extended.
Action: keeping the core tight, the hips
as straight as possible, and the elbows
extended, roll the barbell forward and lower
the body towards the floor by raising the
arms above shoulder height.
End: maintaining tension through the core, roll
the bar back in to the start position, the body
away from the floor, and the hands underneath
the shoulders, by lowering the arms.
Start: stand upright with feet parallel and
shoulder-width apart, holding a barbell in
front of the body at the hips.
Action: lower the barbell to the shins by
pushing the hips back and bending the
knees. Rapidly stand upright by extending
the hips and knees. Using the upward
momentum, shrug the shoulders and
pull the barbell upward by bending the
elbows out to the sides, keeping the hands
close to the body. Pull the body under the
barbell by bending the knees and pushing
the hips back slightly, rotating the elbows
forward and catching the barbell above
the shoulders/below the neck with the
arms bent. Immediately, stand upright by
extending the knees and hips, and press the
barbell explosively overhead by extending
the elbows.
End: lower the barbell back down in front of
the body in preparation for the next clean
and press.
Barbell overhead squat
Target: full body
Equip: barbell
Level: beginner, intermediate, advanced
Start: stand upright with feet parallel, with
arms extended overhead and holding a
barbell with palms facing down.
Action: keeping the torso upright and
the arms raised overhead, squat down,
lowering the body towards the ground by
pushing the hips back, and bending the
knees 90 degrees.
End: push through the heels, extend the knees
and hips and return to the upright position.
A thousand exercises in your pocket!
Watch 20-sec video clips of these exercises – and hundreds more – on your phone,
tablet or computer at the new-look, mobile-responsive networkinteractive.com.au
As a Network Member you have access to Network Interactive’s vast exercise video
library, client meal planner, training and running programs, fitness assessments,
injury prevention tools and more! For assistance accessing Network Interactive, just
email [email protected]
10 | NETWORK AUTUMN 2015