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Hello, Shefitters, and welcome to another Workout Wednesday! This week’s Barbell Blast will not only target all the right places, but will get your heart rate up, too. For this workout, you will need a barbell – the amount of weight will depend on your level of expertise. Grab your barbell, throw on your favorite Shefit sports bra, and let’s get to work!
1. Back Squat
Rest the bar on your back. Widen your grip and roll the bar down slightly so it isn’t resting directly on your neck. Plant your feet shoulder width apart and descend into the squat. Push your hips out and bend at the knee, like you’re sitting down into a chair. Drive your hips upward back to your starting position. This one compound movement will target your quads, hammies, and your glutes! Remember, when in doubt, knees out.
2. Thruster
This move combines a deep front squat with an overhead press in one fluid motion. You will use your momentum on the way back up to lift the bar over your head (oh, and be prepared for your heart rate to skyrocket). Rest the bar on your shoulders, under your chin, with your elbows high. DON’T LOCK YOUR KNEES! Keeping your back straight and your knees pointed outward, quickly squat below parallel (like you are sitting down). Form is key on this – so keep the weight low if you are unable to balance your weight on your heels or if you are feeling unsteady. Once at the bottom of your squat, explode quickly back to standing. Keep your back straight and drive up through your heels. This motion should be controlled. Using the momentum from your explosion upward, lift the barbell up over your head. Your ears should come slightly past your biceps. Lower the barbell back down to the starting position and repeat. A successful thruster = one continuous movement.
3. Bicep Curl
Stand upright with your shoulders back. With your palms facing forward and your elbows glued to your sides, contract the barbell up to your chest. Control it on the way back down - - don’t use momentum. Continuous and controlled is key on this one.
4. Upright Row
Again, stand upright with your shoulders back. Hold the bar with an overhand grip, slightly less than shoulder width apart, with the bar resting on the top of your thighs. Keeping the bar as close to your body as possible, drive the bar upward with your elbows, stopping just below your chin (squeeze at the top). Your elbows should always be higher than your forearms. Control the movement on the way back down.
5. Front-to-Back Shoulder Press
This move is killer for sculpted shoulders. Stand with your feet shoulder width apart and a slightly wider grip on the bar. Push the bar above your head, fully extending your arms at the top. Now lower the bar towards your upper chest, so it almost touches. Immediately push the bar back up overhead. Slowly lower the bar behind your head/neck to near shoulder level and raise it back overhead. This is one rep. TIP: This move requires some additional shoulder mobility. If the move bothers you, try dropping the weight or widening your grip a little bit more.
REMEMBER – for all of these movements, keep your core tight, and use control. You got this!
