35 BEST BARBELL EXERCISES

Utilise the barbell's heavier load to get big, strong and powerful

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Barbell moves are among the most efficient for building muscle and strength for one simple reason: they allow you to lift more weight than any other bit of kit. The barbell is also an incredibly versatile bit of kit, suitable for a range of protocols. Complexes, for example, will build your engine and incinerate body fat - and almost any barbell lift will test your coordination and grip strength.

SQUAT

Primary target: Glutes, Quads Why: Squatting big weights will build full-body muscle, thanks to the huge growth hormone hit it prompts. It works not just your legs, but also your core, back and everything else below the bar.

Take the bar out of the rack and rest it across your upper back.

Take two big steps back, ending with your feet roughly shoulder width apart, toes pointing out slightly.

Keep your spine in alignment by looking at a spot on the floor about two metres in front of you, then sit back and down, as if you’re aiming for a chair.

Descend until your hip crease is below your knee.

Keep your weight on your heels as you drive back up.

OVERHEAD SQUAT

Primary target: Core Secondary target: Quads Why: This is a key test of mobility in your shoulders, ankles and hips. Start adding weight and you’ll find it’s a serious core builder that will also prepare you for the rigours of Olympic lifting.

Either press a bar overhead with your hands at double shoulderwidth, or take it out of a rack.

Think about pulling the bar apart to keep it stable as you squat down, keeping your weight over your heels (see page 75 for more form tips).