6 Expert Barbell Strategies For Beginners

 

How To: SAFETY SQUAT BAR + Programming Tips

Video taken from the channel: Barbell Logic


 

Arnold Schwarzenegger Bodybuilding Beginner Exercises | How To Build Muscle | Magpie

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How to do Muscles Ups for Beginners with Progression | Barstarzz

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How to Squat Properly Form Fixes + Tips + Myths

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How To PROPERLY Barbell Row For A Bigger Back (Stop Making These Mistakes!)

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How To: Barbell Bicep Curl | 3 GOLDEN RULES

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10 Best Rotator Cuff Exercises: Beginner to Advanced Strengthening.

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6 Expert Barbell Tips For Beginners 1. DECIDE HOW HEAVY TO MAKE YOUR BARBELL. There are two different naked (or without weight plates) barbell weights. The 2. PROGRESS LOADS SLOWLY.

The great thing about barbell training is it’s easy to measure progress as you add more plates 3. ENLIST A. 6 beginner barbell exercises to try. Get exclusive workouts, fitness tips, gear and apparel recommendations, and tons of motivation with our weekly fitness newsletter. Improving your squat is a “forever learning process,” says Melissa Alcantara. A barbell back squat is one of the best strength exercises out there.

It’s one of the three key movements in powerlifting, a bodybuilding mainstay, and an essential for anyone who wants to feel like an expert in the weight. Fix the weight plates on your barbell and position it on the floor in front of you. If needed, position it on an elevated platform to allow for a reduced range of motion.

Step up to the bar, shins almost against it, feet planted firmly hip-width apart. Keep your spine straight, chest up. Learn how to do the barbell bench press for beginners and how you can more effectively bench press for bad shoulders. Get our Fit Father Old School Muscle Building Program here → https://www. Whether you’re brand new to working out or are returning from a long hiatus, mastering the fundamentals is key to successful progression in the gym.

So put down that barbell and slowly back away. “A beginner should always focus on technique first before even touching heavy weights,” says Jim Smith, C.P.P.S., owner of Diesel Strength and Conditioning. Barbell Basics. Before you can truly make an informed decision you need to know exactly what a barbell consists of — its “anatomy.” A commonly used barbell has a 28-29 mm diameter shaft for men and 25 mm for women. Barbells come in all shapes and sizes, but the standard length is 7.2 ft for men and 6.5 ft for women.

The barbell clean-and-jerk and barbell snatch are two storied Olympic lifts that have found their way to Crossfit fame, but that doesn’t mean they’re for you. Try these alternatives instead. A barbell is a long steel bar that holds weighted metal plates that slide onto each end of the bar to total a desired weight. Collars hold the plates in place so they don’t fall off and cause injury.

The surface of the bar has an engraved, textured pattern, called knurling, that helps you to maintain your grip while you lift the barbell. Do 3 rounds of the following as rapidly as possible: 12 front squats with a barbell, 10 pull-ups and 8 push presses. Finish up with a quarter-mile run. 5. The Running Sandwich.

Do a quarter-mile run followed by 40 air squats, 30 sit-ups, 20 burpees and 10 pull-ups. Finish with another quarter-mile run. 6.

List of related literature:

To begin the clean and press, grab the barbell with a slightly wider-than-shoulder-width grip while bending the knees and keeping the head and shoulders up with the back flat (a).

“Natural Bodybuilding” by John Hansen
from Natural Bodybuilding
by John Hansen
Human Kinetics, 2005

Second, you need to start with the strict pull-up (see page 229) and address the basics before you start swinging from the bar.

“Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance” by Kelly Starrett, Glen Cordoza
from Becoming a Supple Leopard 2nd Edition: The Ultimate Guide to Resolving Pain, Preventing Injury, and Optimizing Athletic Performance
by Kelly Starrett, Glen Cordoza
Victory Belt Publishing, 2015

Equipment: Barbell Movement: Using an underhand grip, let the bar hang down toward the floor and then curl toward you.

“Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform” by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
from Physical Fitness and Wellness: Changing the Way You Look, Feel, and Perform
by Jerrold S. Greenberg, George B. Dintiman, Barbee Myers Oakes
Human Kinetics, 2004

VARIATION #4 VARIATION #5 Single-Leg Barbell Good Morning Zercher Good Morning Position the barbell across your upper back and hold it with an Position the barbell in the crooks of your arms, and hold it overhand grip.

“The Men's Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!” by Adam Campbell
from The Men’s Health Big Book of Exercises: Four Weeks to a Leaner, Stronger, More Muscular YOU!
by Adam Campbell
Rodale, 2009

Step 9: Lift the barbell off of the rack with an alternated grip while the subject is grasping the bar (figure 11.6b).

“Laboratory Manual for Exercise Physiology” by Greg Haff, Charles Dumke
from Laboratory Manual for Exercise Physiology
by Greg Haff, Charles Dumke
Human Kinetics, 2012

Start out by holding the bar using an overhand shoulder-width grip.

“52-week Basketball Training” by Chip Sigmon
from 52-week Basketball Training
by Chip Sigmon
Human Kinetics, 2003

To recap: place the feet and grip shoulder-width apart, grip the bar like the bench press, keep the back neutral, descend straight to the clavicles, tilt the head back while looking forward, raise the bar along the same path, shift the torso forward slightly, squeeze the glutes, and lock out.

“Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body” by Michael Matthews
from Thinner Leaner Stronger: The Simple Science of Building the Ultimate Female Body
by Michael Matthews
Oculus Publishers, 2019

Lower the barbell to the start position and repeat for the required number of repetitions.

“Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality” by Myatt Murphy, Jeff Csatari
from Testosterone Transformation: Lose Belly Fat, Build Muscle, and Boost Sexual Vitality
by Myatt Murphy, Jeff Csatari
Rodale Books, 2012

If you have to do both exercises with one barbell, decide on the weight you’ll use for both exercises before you begin, and make sure you can easily slide a couple of plates off the barbell so you can go directly to this exercise with no more than the designated rest between exercises.

“The New Rules of Lifting: Six Basic Moves for Maximum Muscle” by Lou Schuler, Alwyn Cosgrove
from The New Rules of Lifting: Six Basic Moves for Maximum Muscle
by Lou Schuler, Alwyn Cosgrove
Penguin Publishing Group, 2005

(2) Using primarily the muscles of the back, lift the bar upward until it touches the upper abdominals, then lower it again, under control, back to the starting position; then immediately start your next rep.

“The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis” by Arnold Schwarzenegger, Bill Dobbins
from The New Encyclopedia of Modern Bodybuilding: The Bible of Bodybuilding, Fully Updated and Revis
by Arnold Schwarzenegger, Bill Dobbins
Simon & Schuster, 2012

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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112 comments

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  • Great video. Really appreciate the explanation of the mechanics, proper positioning and motion. Plenty of people give their “opinion” on the SSB, but you clearly knowledge on how to lift properly and safely. Thank you for your time.

  • thank you for helping me once again. I am thankful that you are helping to show how to safely strengthen my shoulder without causing more damage to it.

  • I am totally grateful for this video and have been doing my shoulder exercises. I hope this is still good for me…as my doctor says my rotator cuff is not repairable. He was able to move my bicep tendons but not repair the cuff…

  • You both guys are awesome, seriously you are expert in your field. I always learn lots of healthy stuff from you. Now, myself is an exercise therapist. Keep sharing your immense knowledge.

  • thank you so much for this i felt so unsure about my form because my lower back seemed to hurt more than my upper back.I think i wasn’t tightening my core enough.

  • I’ve been asking about the throwing motion for 25 years. I hurt my shoulder serving volleyball and throwing softball in grade school and have never been able to play softball since.

    I recall a P.E. class that I suspect was the last straw. The teacher had us throwing a softball further and further away. I had no weight training so just regular shoulder stability. That was the first time I recall the pain.

    Making a single softball base throw causes pain and numbness (which goes away after a while.) I don’t have shoulder pain except with that motion. It happens even 25 years later if I try again. Time to see if I can strengthen the muscles to allow me to play again!

  • Nice video gentlemen! I agree that empty can is bad, but I’ve heard that full can is extremely important as it’s the only one which really targets the supraspinatus, which is usually the one which gets impinged. Your thoughts?

  • Wow, thanks for this! Irritated my left RC about 8 weeks ago unhooking my bra of all things! Its getting better, but I still can’t get my arm behind my back. Pulling my pants up on that side is almost impossible. I’ve been doing light stretches and have been working with a 2 lb. weight. These exercises are going to help a lot! So glad I found you guys!

  • top shelf advice. I struggled with understanding the C shape. amateur attempts had me trying to do them as straight pull ups and restricting my wrist movements. thanks for this

  • I was involved with a victim of a hit run crash this passed July 3,2018 and amputated opration 3 times mybe 4 don’t remember third one but blood clot opration amputated my leg two operation three times open me up check the leg blood clot factured pelvic but I’m kinda feeling frustrated and upset because I get so tired walking I walk 5 min I get tired I was also dignose with arthritis and GBS can you help me Bob please I beg you help me get stronger I can’t find the coward that hit ke police are still investigating that issue thanks Donna Bettencourt8271Gmaildot com.

  • Hi can you help upload amputated leg without a prostidic leg might get one buy need to learn to get that one leg that I have stronger please help me get my only left stronger I don’t have two legs hit run car accident might be getting artificial leg in a year or so please help me Donna Bettencourt from Lowell Massachusetts

  • Decent video with practical and effective information. Start light, use good form and advance further when you’re pain free. Invest in some bands or rubber tubes, they’re inexpensive. Most sports stores have them or order off of Ebay.

  • I was teen-age lifter in the 80’s and held the men’s state record in the squat in my weight class for 7 years. If I could have done a video back then it would have looked just like this. Great job.

  • Hmmm, I can t doing with 2 hands.. I can do like 15 clean pull ups but I can t muscle up with 2 hands, like the last mistake. What can I do?

  • I can’t do a muscle up cuz my homemade pull up bar rotates and when Im way at the top it will rotate either foward or backwards and I’ll fall on my face ����

  • your videos are really helpful sir. can you give some information on torn wrist ligament (TFCC) strengthening?? please
    it will be really grateful of you.

  • Hope you all enjoy this video! If you want to scrub to a specific part in the video here are my timestamps:
    0:24 equipment 2:26 setup 2:29 high bar vs low bar 4:02 grip width / hand placement 4:37 foot width / angle 5:23 elbow positioning 5:40 execution 5:46 breathing / bracing 6:49 walkout 7:10 forward knee travel in the squat 8:18 controlling the descent 8:39 foot rooting and control

  • I got two shoulder surgeries left right and he couldn’t get to AC joint is very painful still after this year and how can I do some exercise to help thank you for your awesome info thank you

  • God bless guys. Now you dudes are emphasizing on pain. But if I feel pain on all movement I have to do it. Else is going to get worse if I sit doing nothing. Pain is weakness leaving the body. Right. Well good pain.

  • Thanks so much I went from not being able to do any to a few just from the technique. I’m 17 and have been working out for not long

  • I cant decide my dreams one of them are being the next arnold and the other one is to be a movie star aka spiderman
    Can you guys help?

  • Really need ur help on this one whenever I do any type of rowing the front of my left shoulder always pops and I don’t know why there’s no pain involved it’s just really annoying that it pops every time and I feel like I’m doing something wrong

  • Sir how can i know i have problem in my rotator cuff?
    As i was injured in my right shoulder (front part is in pain) while doing inclined bench press 100 kg.Please help

  • Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..

  • I like how Scott easily described this in detail. But has anyone noticed he has a lil bit of Australian accent when he says “arm” and “hard/harder”?

  • My arms get weaker and my one leg alittle tires mostly the arms hands GBS and arthritis and on gabpentin I might be side effects you work every day please make a video on amputated leg exerixe stump and legs and arms

  • I was wondering if someone has had both arms operated on (torn rotator cuff repair) and one of the bicep muscle cut on both arms would these be exercises be good to regain strength in both arms? By the way Its been two years since these operations and the person never had physical therapy after those surgeries. Thanks for your great videos!

  • A small partial thickness tear, and I’m miserable. Orthopedic surgeon won’t operate on this tiny thing. I want to be back to normal, but a year into this thing, I’m still miserable. Help!

  • How to win friends and influence people: “First of all I have to compliment you for your physical development because you really look very athletic and good, so don’t put yourself down”. I think Arnold is a Dale Carnegie fan. Well played Arnold. Well played

  • after 1 month of inactivity i felt bicpes so much, but then i never do again, like if i take 15kg with barbell, i can do all i can until failure, but i dont fell any burn, if i lower the weight to 10kg i feel the burn way more and i do the negatives, because thats honestly the only way for me to feel or feel great at all when doing biceps
    also hammer curls, i wait until failure

  • Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..

  • Have come to really appreciate your videos! Like them more then V shred & superhuman videos. Will be following all yours in my daily workouts. I’m 65 years old & your making a difference in my life!

  • Delightfully educational, fellas! I just KNEW you’d have at least one video that offers the help I need. My left shoulder sends many, many thanks!
    …& in reality, you’re the two most WONDERFUL…physical therapists…on the internet!

  • Hi Scott do you have a video on breathing an bracing. Little confused how some people say bring belly to spine or people do complete opposite feeling there stomach up with air exspanding there stomach then bracing.

  • Does anyone have a view about a squat that targets the inner thighs or an exercise that can build. I’ve been squatting for three weeks and my legs have really blown up in thickness at the sides but not front or back…getting on a bit in age so careful in my form.

  • Imho it is better not to bent over too much and not pulling the elbows too far behind your back to really focus more on your lats than on your rear delts and traps. I really think that Dorian Yates was right about his rowing variation.

  • Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..

  • What about head position Meg for low bar vs high bar? It’s hard to tell from this video if your eyes are looking straight or looking at the floor?

  • Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..

  • Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..

  • Love that your head isn’t up in the air. A lot of the perfect squat form videos crank that neck and bend the spine. This is a much better example of how not to end up at the chiropractor and with life long back problems.

  • what if after they did the beginning weights arnold pulls away a curtain revealing 50 pound dumbells and a 200 pound barbell and he says “alright lets get serious”

  • Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..

  • Speaking as someone with joint hypermobility and fibromyalgia you can imagine the kind of injuries I get and how much it impacts my life.. your videos are giving me so much knowledge about how to make my life a little bit easier…:) thank you!

  • This actually helps do these and do leg exercise while in the gym because all shoulder exercises or even upper body exercises hurt my shoulders so taking extra precaution. Cracks everytime I do pushups shoulder press and doing benching as well even pull ups. So once it’s fixed definitely gonna add these exercises to my workouts especially after chest day.

  • So I’ve started weight and the the top part of my biceps is growing nicely but like the inner part closest to my chest won’t grow. How do I grow this part effectively?

  • ☺ Thank you Jeremy, giving back a lil is always nice.�� Safe to say we could all use a bit of extra hope these days.
    Hope for a better tomorrow..

  • Just an idea, invest in a pop filter for your mic. They are only around $20 cad and it will stop air from going in your microphone. Great video.

  • Dear Sirs
    Is it possible for a partial tear to heal /rejoin just by strengthening and these specific rotator cuff exercises? Or comlplete healing is not possible without surgery?

  • i studied sportsscience and work as a trainer. people like you are the reason why i quite and become a police officer. everything in this video is wrong. you have no clue what you talk about. please quite your job because you will get people hurt. the only education on this planet to become a good trainer is studying sport scinece which you havent. so stop this nonesense

  • Been watching lifting videos on youtube for 20 years, this is hands down one of the most complete tutorials I have seen. Well done!

  • Nice cue! “Think about driving your elbows up and slightly back”
    I am correcting my poor posture on my right shoulder where my upper traps will hijack everything and rowing is one of them. I could retract my upper back but couldn’t really consistently get my upper traps to stop pulling it up. Your cue regarding the elbows up and back helped a lot!

  • Your videos are so detailed & well designed to tackle common workout mistakes. Hands down the most helpful and inspiring workout channel!

  • Thank you so much for providing information that is beneficial and educational on taking better care of our bodies. I’m a personal trainer and I share your useful advice to all of my clients. I also enjoy your personal interactions. Learning made fun for all!!
    Please, keep it up.

    Admiring eyes,
    Elle

  • it can heal only itself by nutiritionand only wet cupping cures it because oxygen and food goes there to cure it when you take the dirty blood and fresh blood goes there

  • Thanks for the video.

    Christ there’s like a hundred frickin things to keep in mind when doing the movement. No wonder I suck shit at it; it seemed like I was doing it right but my lats weren’t sore at all after an entire back workout (and I wasn’t even working back, I’m new and was just doing chest/arms/legs).

  • You never ever want to look down as you were doing in a couple of demos. While you’ll get away with this with very light or no weight, you’ll quickly find out that this is not the way to go with heavier weight. You want to eyes level or even slightly chin up. As the head goes so does the rest of your body. With your head up your shoulders will pull back and chest will push out high. Looking even somewhat down will cause you to bend forward and bend at the waist causing too much pressure on your lower back. Not a good idea. Squatting is tough to get right especially as the weight increases. Squatting on a Smith machine will put your spine in an upright position and when u descend your shins will be a perfect 90 deg to ground. Easier but not beneficial, which is why most trainers avoid squatting like the plague.. Good luck

  • Great content as always! At 64, I’m new to the Starting Strength program. Recently I’ve developed a range of motion issue w my right shoulder. I can’t get a stable bar position for a low bar squat. I love the squat though! I avoided it all my life. In the 70’s and 80’s I was one of those machine junkies, but I’ve seen the light. Will a buffalo bar allow me to do a proper low bar squat? I want to keep the more horizontal angle, increasing posterior involvement, as that has been a weak area for me historically. Thanks for any input.

  • and in addition it appears your wrist are in a position of extension when they should be neutral. i hope that helps with your your training goals I can clearly see you’re still a beginner!

  • I always liked how real-life Arnold talks. It tells you why he was so successful. There’s clearly a lot of thought going into what he says and maybe even how he says it. And I don’t think that’s just because English isn’t his native language. I almost always learn something when he speaks. Not a lot of people I can say that about, including some “intellectuals”.

  • Thank you so much for posting this video docs! I’m gonna start this today. I’ve been struggling with a external rotators issue on left shoulder for a couple of years from crossfit injury. Would you do these movements in the non injury side to balance or not?

  • Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..

  • The way he speaks about health shows it all, articulate and uplifting to others. Easily able to tell he finds great beauty in the extent of what the human body can physically push itself to become. His aesthetic for bodybuilding is unmatched.

  • Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..

  • I swear my body literally does not do this. I just cannot. Any squatting and I just fall back �� my boyfriend is a PT and he’s spent so long trying to get me to squat properly but I just wobble around hahaha

  • Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..

  • Thanks for this info, some really good pointers here. I do however have a problem with my depth of squat following a TKR (total knee replacement). I’m 71 next month so not expecting miracles,any tips please?

  • EVERYONE ON THE INTERNET IS A TEACHER OF HOW TO SQUAT PROPERLY…..AND THEN SUDDENLY YOU SEE A $130 SHOE BEING SOLD TO YOU..MARKETING SOMEONES PRODUCT TO TEACH US HOW TO SQUAT PROPERLY…..THUMBS DOWN

  • Where can I buy a bar setup like that for home use? Right now am just practicing pull-ups on the monkey bars on the kid’s swing set.

  • i have a metal plate in my right leg that goes down to just above my ankle that limits me to get right down into the squat position. Any suggestions to help me with this problem?

  • Fantastic videos! I have an impingement, not a tear. For the throwing exercises (and I suppose all of them), what does a small click indicates when I am doing them? That I am progressing too fast? Is that an indication that I have bone spurs? I am a tennis player, 55, and got some degenerative neck damage probably due to bad posture typing on the computer. Are there more exercises for throwing motions? Could you please do a series on that? Thank you.

  • When I built my home gym, I decided to use the safer specialty bar options for the compound lifts since I am using a mostly powerlifting program but don’t plan to compete. Hex bar deadlifts (with a knurled lower bar so i can pull from standard height), SSB and neutral grip bench bar. I really really like all three and recommend SSBs to anyone who squats. Rogue and EliteFTS make great ones but the V2 Titan bar is somehow spectacular.

  • Probably the hardest people to get to lift and train these lower body exercises properly are men more than women. Alot of us men struggle so much with our balance and flexibility in doing these exercises properly plus too many men are focused much more on lifting heavy weight more than proper form and this often results in injuries in the lower back and the knees. I know some personal trainers that prefer training women more than men because of the men being too concerned about lifting heavy more so than lifting properly, especially in these lower body exercises like squatting which is a very dangerous exercise if you do very heavy with terrible form. Being a personal trainer isn’t an easy job because if they get stubborn people that don’t listen to their instructions and therefore get hurt because of their stubbornness these personal trainers have to worry about not just their trainees getting hurt but their trainees filing lawsuits against them as well.

  • I’m a fat girl and have only ever done bench presses with a barbell in the gym. Thanks for the virus we are all working out from home now, and I now own my own barbell and I’m excited to get to work. This video is SOOOOO HELPFUL

  • Lol just a video showing a bum in tight trousers, and women wonder why they’re not taken seriously. Just a pair of shorts would do. Men seem to do heavy squats without spandex up their bum crack. It gets really annoying in the gym

  • Crazy informative stuff guys! Thanks for sharing. A curve ball here for you guys: I can do tons of pull ups, chins up and such without any problems. Strangely, I tend to sometimes get upper back/back of the neck pain & pinch after doing some muscle ups. Any idea or tips about this maybe, the head placement maybe?

  • Ever heard of ‘the mantaray’? It was developed specifically to correct bad squatting form. It is high bar. Also, ever wondered why all the successful big guys like arnold, franco, lou, even fred Hatfield squatted with elevated heels? It actually creates a fuller extension, large range of motion. Also, they didn’t use locked thumb. Locked thumb naturally pulls down, you work against yourself. Good luck

  • hi. stumbled across ur tutorial and found it helpful. but I noticed it does not have any captions for the video. I’m sure that those who are hard or hearing or deaf would benefit from this video as well so I’m not sure how captions work on ur end, but just a thought for future videos.

  • Awesome tutorial! As a more experienced lifter this was a great refresh. Keep up the good work! Btw, your friends 145kgs looked like air. ������������

  • hey mate,just wonder can you tell me if the center pad touches the c7 spinous process,i have an ununited fracture here and dont want to be resting a bar near it,cheers

  • Why are you not using a squat bar in your video. You obviously took time to show proper technique and other equipment then missed a key piece of equipment. Many people do not know that the center knurling is specifically design with squats in mind. Meaning it would have been very informative in this video. You are also wrong about breaking at the knees and the hips simultaneously. It is often more advantageous to move the hips straight back first which will force your body into a downward movement. This will also help stabilize and engage the hips in the squat. This is dependent on body mechanics and lifting style as well. There isn’t one perfect way to do the three main lifts.

  • One of the major thing that nobody ever mentions when squatting, is also the biggest mistake for many people.
    Lack of glute activation. Most sedentary people have lost touch with their glutes, and don’t activate them.
    That turns the Squat into a really quadricep dominant exercise, and like me and so many others, eventually you will plateau in weight lifted, for no reason apparent to you. And the reason is…You’re not using your glutes to push the weight. For information…The Glutes happen to be the most powerful and biggest muscle in the human body…The quads are nothing in comparison. If you learn to activate your glutes in your squat (activating your hips really), then all of the sudden you can squat nearly double the weight no problem. What you need to do is do more of a hip extension during the squat instead of lifting only with your quads. To do so, my suggestion is to learn to isolate the glutes and build a feel for what a hip extension feels like. Do something like glute bridges. Over and over again.

  • Guys seriously…try to hold the bar bit narrower… exactly shoulder width it makes muscle ups way easier. Once you master the technique gradually widen your grip

  • i have a a torn rotator cuff that can’t be repaired it’s been  repaired once and I re tore it I still ride my bike  I was a triathlete, can I try to start swimming free style?

  • Thanks to this video i learned the muscle up after in just 5 mins of practice ( can already do the pull ups, and bar dips, it’s the transition where i fail) but with this tutorial i did my first muscle in under 5 mins of trying.
    The swing and timing is really the key

  • Treat every rep like it’s your max so you don’t get bad habits signed a dumbass who once slightly hurt himself by not unracking unevenly while warming up with like 30% of my max.

  • After doing my first muscle up with a 10lb resistance band, the band (with handles) flew of and the plastic part hit me in the head. Now I have a big bump lol

  • I’m almost disappointed Arnold didn’t come out screaming at the kid.
    “Listen girly man, get your scrawny ass down there! We’re going to do pushups, stop your crying!!!”

  • Great video… there is lots of technique to take on board, but being fit and in shape is 90 percent of it…. I’ve yet to see someone out of shape do these. If I’m wrong I apologise and I don’t mean any offence ����

  • What do you think of shoulders back and down being bad for the shoulder and causes impingement? Some exercises like rows and rotator cuff abduction exercises are said to be bad for the shoulders and aid in impingement.

  • Thanks you guys, former boxer here and 50 years old. I struggle with some arthritis in the shoulders, knees and hands. Lately, the shoulder impingement been bothering me. Not a lot of pain but just enough to remind me with day-to-day activities. These exercises are a good start to my recovery. Thank you.

  • Enjoyed your video. I am rehabbing rotator cuff surgery. I want to buy a theraband to exercise at home. What resistance weight should I get? 10 lb? 15 lb? or heavier? Thanks for your feedback.

  • ABSOLUTELY NJOYD IT!
    I’ve bn trying calisthenics from Aug.2018.I saw X Heria on
    YouTube & I trained from then 2 do musl-ups,taking his advice 2 strengthen my armz 1st by 1 arm holds.I wd get @ 5secs b4 I’d drop.each mth I held on longr ’til a yr on I wz able
    [sometimes] 2 get 90secs.
    ReMusl-upz:I still can’t do it & I now c y:I tried pulling str8 up & not swinging my body 2 get a ‘c’ motion.I’m d only 1 n d gym nterested n this,so I had no 1 there 2 correct me.
    From a 51yo guy n B’dos:
    Thanx a lot 4 a Very Informativ vdo & Demonstration,
    MrEdCheco &
    MrSDelgago[assuming that’s d rgt name.I know abt Delgado but that’s what’s listed n d credits.
    Cont’d Happiness,
    Health & Success,boyz!

  • Thank you so much for this video I’ve been trying to find a proper muscle up form for awhile and now I can finally do it properly keep up the good vids and help these guys with form

  • Please someone who knows the name or the store to get the wristbands he is using? Tks a lot and greetings from Guadalajara Mexico!

  • Overloading your biceps with heavy weights while locking out is a recipe for injury. Especially to the point of flexing the triceps. Bad advice IMO. I suffered a bad tennis elbow/golfers elbow injury doing exactly that and have never recovered to this day. That was over 5 years ago.

  • Overloading your biceps is the ONLY way to get them to grow and the barbell biceps curl can help you not only lift the most weight possible, but also fix UNEVEN biceps if you focus on controlled negatives. The GOLDEN RULES series will always deliver super quick tips to help you reach your goals so be sure to let me know which exercise you want to see next! Also…. don’t mind the red marks all over my body.. my AWESOME hotel had beg bugs…

    PUSH, PULL, LEGS PROGRAM!BUILD MUSCLE & STRENGTH! http://muscularstrength.com/Push-Pull-Legs

  • Did my first muscle up today after only doing the prep excercises in this vid for 2 days. That feeling after the first successful muscle up is priceless

  • I stumbled on this looking for squats in general with and without weight, started doing them a couple weeks ago. Wondering about breathing so you are saying breath in on the way down and out on the way up? I was confused with a video I saw on basic Hindu squats that said breath out on the way down and in on the way up-that’s with no weight. What do you suggest? Also why is the smith machine at pf slanted? Thanks! Great video

  • Thank you a lot for this video. I have seen a lot of movies to learn this movement, and this movie is the one that really help me.

  • I used to think bodybuilders were vain looking at themselves while doing curls and stuff. I didn’t know that you had to concentrate on the muscle you are building.

  • Great video!! I went on eBay and bought a used ez curl bar, and some used Ted William’s vinyl weight plates. I live in an apartment. I’m ready to train!!!

  • ill be getting my transformer bar. next week and i can do more squats. cant get into lowbar position rip shoulders elbows and wrists

  • Does anyone have knowledge of the Fortis Low-Bar Safety Squat Bar? I much prefer to low-bar squat but am unable to do so after rotator cuff tears. Thanks

  • 1. Don’t round your back.
    2. Don’t place your hands too far or too close on barbell.
    3. Squeeze your abs & shoulder blades while rowing.

  • cool vid, just not a fan of talking about equipment before form and stuff. equipment doesn’t really fix anything and it can mask problems in your technique.

  • Meg made a great point about how you will be squatting depending on if you go with a high bar or low bar? Strength coach Mark Rippetoe in his videos failed to mention that whereas Meg provides clarity on that.

  • I use high bar on my heaviest squats solely because I balance better with it and have an easier time avoiding low back injury. That said, I usually practice low bar more often to improve balance, increase muscle engagement and gain experience in the lowest possible squat position as well as confidence sitting back.

    For advice, I know alot of people are anti-box when starting out. I suggest using a box just below your lowest position (I use a 12 inch box). On your first squat each set go all the way down to the box just to expand your range of motion and to feel safe going through your full range of motion. For the rest of the set you know your box is there, but you don’t use it.

  • Matt, glad you made this video. Having torn both rotators I can’t low bar squat and even high bar is troublesome. I’ve only been able to use the safety squat bar. But I have a problem with foot placement. At what I would call normal foot position for a low bar squat I get hip flexor pain. I think the more vertical back angle with a wider stance is not a great combination when the weight gets heavy. It goes away if I close up a bit, but then hitting depth gets harder. Well, honestly, hitting depth isn’t the problem, getting back up is. Basically, I can squat heavier with the wider stance, but that causes me hip flexor issues. Any tips?

  • Its funny to see videos like this from people that train alot and know alot of stuff, Some say that Low Bicep Curls are the best way of training bicep and some say (like this video) that full movement reps are the best and most important..

  • I use barbel curl and do 3 sets with 10 reps along with 30lbs (10 and 5s on both sides equivalent to the weight). Im 6’0 or 6’1 and I have a fast metabolism and weigh in at 157 somewhere around there. Kind of hard to gain muscle mass I ain’t really built (skinny). But I use protein powder to help with gains and what not

  • Here’s my request. How about suggestions for maintaining strength for people who have completed LP but are unable to access barbells and a squat rack? Suppose the people interested had access to other basic fitness material and perhaps a hardware store. You know why I am asking this! I could take this to email, but I thought other subscribers might be interested in this topic. Thanks, James.