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29ThingstodowithaBarbellintheCorner|StraighttotheBar:Helpingyougetstrongersince2004

29ThingstodowithaBarbellintheCorner
Timetogetcreative.
BYJASONKIRBY
FILEDIN:ARTICLES
TAGS:ABDOMINAL,DEADLIFT,DUMBBELL,FRONTSQUAT,GRIP,HANDSTAND,PUSHUPS

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Haveyoubeenlookingforawaytoattractsomeattentioninthegym,orsomenewtrickstoslipupyoursleeve?
ModifiedLumberjackSquat.
Hereareafewtwistsonsomeoldmovesusing1or2barbellsagainstawall.Thesetupispainfullysimplefindsomespacetoplaceabarbellortwo,makesure
youhaveatleast5or6feetoneithersideofyou(forsafetyreasons)andsomeplates.Inourexperiencewefindthatitisagoodideatohaveseveral10pound
weightsduetotheireaseinloadingthebarbellwithsteadyincrements,andtheyhelptoincreasetherangeofmotion,buttoalsohaveasome45'saswell
becausesometimes,youjustneedmoreweight.
Here'sthesetup.

1.TheModifiedHammerJammer
Thisisanextremelylowtechhigheffectsolutiontoahammerjammersystem.Asyoupressonthebarbellitmovesupwardsinanarclikefashion.Youcan
isolatethepressingmotionbykeepingyourlegsinanathleticleanpositionwithoutbendingthemandinitiatingtheforcethroughyourcore,oryoucan
tacksomeweightsandlowerthestackwithyourlegs,andwhiledrivingthroughyourheels,explodetheweightforwards.

2.LumberjackSquat
Thisisanexercisethatcanhelpbeginnerslearnhowtosquatusingtheirhips.Itremovesthelargemajorityofcompressionalforcesonthespine,thatcan
beassociatedwithbacksquats.Theideaistointerlockyourfingersashighuponthebarbellasyoucan,andthenallowthebartorestatthebottomof
yourchest,orrightonyoursternum.Youwanttoactuallybeleaningintothebarbell,soasyousquatyourhipscomeintoplayandactasasetofbrakes.
Thendriveyourweightthroughyourheelssoyou'releaningforwardsagain.ThisisoneoftheexercisesthatIhighlyrecommendusingthe45pound
platesifweightisnotanissue.Otherwiseyoucanalwaysprogressupwardsinincrementsof2.5allthewaytothe45's.

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3.BentoverRows
Theseonesactuallychangethenangleofpullfromparalleltothefloor,toabout45degrees,dependingonlimblengthandhowfaryoustartandend.
Essentiallyyouwanttohaveyourbackfacingthewall,andtheexecutionisthesameasaTBarrowexceptthatyouareonlyusingonebarbell.Hereis
anothersituationwhereyouwillmostlikelywanttousemanysmallerweightsinsteadoffewlargerones,duetotheR.O.M.decreasethathappenswith
biggerplates.

4.ModifiedHighPulls
Thisonetakesadvantageofthehighpullmotionwithachangeoffeel.You'llwanttoactuallyfacethebarbellperpendicularsothatyoubecomealarger
extensionofit.Reachdownandgraspthebarneartheend(theclosertotheend,theheavier)whilekeepingastraightback,andpullyourelbowsashigh
asyoucan.

5.OverheadSquat
Thisisnotwhatisconsideredtheoverheadsquat,howeveritcanaddawholenewchallenge,especiallyintheshouldersandcore.Youbasicallyoutstretch
yourarm(s)(onearmversionshowedhere)andsquatdownasyouwouldinthelumberjacksquat.

6.TheFloorPress
thisisamodifiedversioninwhichyoulaydownonthefloorwiththeendofthebarbellsittingoveryourthecreaseinyourelbow.Essentiallypress
straightup,andtheweightwillmoveupandbehindyouasitdoeswiththatarclikemovement.Thisoneisabittougherbecausethenatureofthebarbell
whencomparedtoadumbbelltendstoswivel360degrees,plusupwards,downwards,andsidetosideaswell.

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29ThingstodowithaBarbellintheCorner|StraighttotheBar:Helpingyougetstrongersince2004

7.ModifiedJeffersonLift
Thisiswhereyoustraddlethebarbellwithbothlegs,andgraspabovetheweightswhileyouloweryourselfstraightdownasifsittingdownintoachair.
TheR.O.M.islimitedsoyoucanuseheavierweightsifyoufeelcomfortable.

8.ModifiedStiffleggedDeadlifts
Thesameconceptasaregularstiffleggeddeadliftexceptthatyouchooseasidetostartwithandgraspthebarbellonlywithonehand.Themotionisthe
same,butthistimethestretchisabitmoreintense.

9.SuitcaseDeadlift
Thisoneisanoldermovementbeginningtoresurfaceitselfintothemainscene.Essentiallyit'stheexactsamethingasthestiffleggedversionmentioned
above,exceptthatyoubendyourlegsandsitbackasyoupullup,soadeadliftwhereonlyonearmisholdingtheweight,andtheoppositesideasto
contractverytightlytokeepyoufromtippingover.

10.ModifiedSeatedOverheadPress
Thisone'sabitharderthanitlooks,theweightwillrisebehindyouasyouleanintoit,andtheweightfeelssignificantlyheavierthanitreallyis.

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11.Pushups
Justlikeitsounds,exceptthatyouplaceonehandonthebarbelltoraiseyourselfabithigher.Itreallyhelpstousethebigplatesasthiswillmakethingsa
bitmorechallenging.Ifyouwanttoaddsomemorecorestabilityandcoordinationyoucanpushup,andthenpoweryourselfoveritandlandwiththe
oppositehandontheend.

12.BarbellWristFlexion
Justlikeitsounds,grasptheedgesofthebar,androllyourfingersuptoyourwrist,activatingthewristflexorsandimprovingyouroverallgripstrength
assometimessweatyhandscanmakethispartofthebarhardertohold.Youalsogetthebonusofdealingwithalargersurfacearea,ratherthanthebody
ofthebarbell.

13.BentoverRaises
Basicallyyoubendatthewaistpreventingyourbackfromroundingasyoustandonthesideofthebarbell,andthenraiseitashighuptoyoursidesasyou

can.Thisoneisharderthanitlooks,andcanbeanewfacettoreardelttraining.

14.ModifiedBarbellWindmills
Thisoneisabitdifficulttoexplainsincethebarsomewhatthrowsoffthemotionofthewindmill,andit'smuchlessstable,butifyou'relookingfora
challengeoranewtake,thismightbethetrickforyou.Getunderthebar,andoutstretchyourhand,asyougodownyou'llwanttostareupatthebarto
keepyourfocushigh,andbendatthewaistsothatyourtrunkbecomesparalleltothefloor.

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15.SingleArmBarbellFly
Thisoneisanexcellentchallengeforoverallcorestability,andthisonestressesthechest,shoulders,andelbowsveryheavily.Youwanttolockyourfeet
intothegroundandmaintainatightwaistasyouallowtheoutstretchedbarbelltodriftasfartoyoursideasyoucan,anylowerthanparallelcanbecome
verydangeroustoyourshouldersoexercisewithcaution.

Nowweaddtwobarbellstothemix,andessentiallydoublethefun.
Here'sthesetup,essentiallysameasthefirst,andalteringthedistancebetweenthebarbellscanshiftthearcsandanglesabitdifferently.

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16.ModifiedHammerJammer(DoubleBarbellversion)
Thistimeyouusetwobarbells,andmostlikelycuttheweightdown,asthisonecanbecomeverydifficultveryquickly.Sameasabovealthoughyou'llhave
touseyourlegsabitmoretodrivetheweightupwards.

17.DoubleOverheadSquat
Sameasitiswiththesingleexceptyou'regoingtohavetoexertmorecorestabilitytokeepfromcavinginorfallingbackwards.

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18.DoubleBentoverBarbellRow
ThisoneIthinkisabiteasierthanwithasinglebarbell,duetothebalancefromsidetoside.Essentiallyyouwanttoleanback,squatdowntoaquarter
squatorso,andpullelbowsbackasifgivingsomeoneanelbowtotheribs.

19.DoubleFloorPress
Thisoneyouwillmostlikelywantapartnertopassyoutheweightsbecauseitisextremelyawkwardtorollontoeachsidetograspthebarbell,however
onceyougivetheseatry,youmayfindthatworkverywellforhittingtheupperchest,becausethebarbellmovesupandback.

20.DoubleInclineFly
Thisoneisabsolutelyamazing,anddifficulttodescribewhereyouwillfeelthetensionbecauseitshiftsallovertheupperbodydependingonhowyouare
abletotransferforces.

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21.DoubleSeatedMilitaryPress
Thisoneisabitchallengingtogetintoposition,butwhendoneunilaterallyithelpsyougenerateatremendousamountofcoreforcetomaintainan
uprightposition.Theweightsmovesforward,andupwardssoitreallychallengesyoutomaintainatightposition.

22.DoubleLateralRaises
Thesecanbeextremelydifficulttogetusedto,butnotonlyaretheystressingthelateralheadofthedeltoid,buttheposteriorcomesintoplayvery
heavilythehigherupyougo.Italsochallengestherotatorsbecausethearclikemovementgoesagainsttheconventionallateralraise,andcanhelpwith
stubbornexternalrotators.

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23.DoubleStandingRussianTwist
Thisoneisprobablyoneofthetoughestcoreexerciseswitharotationalcomponent,withorwithoutweights.Theideaistogetthebarbellsswingingin
successionsothatoneisafewinchesorfeetawayfromtheother,andtheymoveasawindshieldwiper.Withweightthisisextremelydifficultandnotfor
thefaintofmidsection.

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24.DoubleBarbellShrugs
Thisonecanbeatestofgripstrengthifheldontheedgeofthebarbell,andtheshrugpullstheweightbehindyou,reallyloadingTrapezius3and4.If
you'regoingforapurestrengthperspectivegrabthebusinessportionofthebarbellandshrug,theonlyrealdifferenceisgripstrength.

25.DoubleBarbellDeadlift
Thismaysoonbecomemynewfavoriteexerciseduetothenewangleonanoldfavorite.Essentiallyyougetinbetweenthebars,anddeadliftaway,the
movementisthesame,exceptthatitmightbelessstressfulonthebackifyouleanintothepullofthemovement.

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26.Pushups
Don'thaveasetofpushupbars?Feelfreetogivethisoneashot,italsodoublesasaflyifyouallowthebarbellstorolltoyoursides.Ifyoudonotkeep
yourarmsclosetoyoursides,youmayfindthebarbellsrollingtoyoursides.I'drecommendusingthe45lbs.onthissothatyoucanreallygetadeep
stretch.Ifthisisnotdifficultenoughtryitwithyourfeetonabenchorbox,aweightedvest,orapartnergivingyoumanualresistance.

27.BenchDips
Orinthiscasedoublebarbellbenchdips.Essentiallythesamesetupasthepushupsexceptthatyoufacetheotherdirectionswiththebarbellstoyour
back,youcanaddaboxtothemix,someweight,oraimforhighreps.Thisonealsohasatendencyforthebarbellstorollawaytoyoursides,soitkeepsa
deepcontractionofthechest,andshoulders,topreventthis.Alsomakesagoodbeginningprogressiontotheironcrossifyouhaveyourfeetupon
something.

28.DoubleBarbellStandingCalfRaises

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Nowthisonehitsthecalffromawholenewapproach.Thekeydifferencesbetweenthisandthemachinestandingcalfraises,isthatinsteadofmoving
upwards,you'removingupwardsandforwardswiththearcofthemovement.Addsomeplatesbelowyourfeettodeepenthestretch.Youmaywanta
partnertohelppassyoutheweight,becausetoomuchweightcanberiskywhenpickingupthebarbells.

29.DoubleBarbellFrontSquat
Likethestandingcalfraisethisoneforcesyoutodriveforwardsaswellasupwards,hittingthemuscleinanewway.Likethepreviousexerciseyoumay
wantapartnertohelpyouloadtheweightsuptoyourshoulders.

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29ThingstodowithaBarbellintheCorner|StraighttotheBar:Helpingyougetstrongersince2004

TheRotater.
Brilliantdevice.Ifyourshouldersaren'tquiteasflexibleasyou'dlike,grabTheRotater.Loveit.
NB:Foracompletelistofeverythingweuseandrecommend,swingbythereviewsarea.AndofcoursetheStraighttotheBarStore.It'sallin
there.
Tolearnhowtoputittowork,swingbytheGuidesarea.

Hopefullythisarticlecangiveyousomemoreideas,tokeepupyourgymrepertoire,andforthosewhoworkoutathomewithminimalequipment,can
helpyoureachyourgoalswiththelowtech,higheffectmentality.LastbutnotleastsomeextraexercisesthatcameassomerunnerupswereLSits,LSitIron
Crosses,HandstandsPushups,Squattingontheendsofthebarbellsforinstability,andabductoradductorexerciseinwhichyoustandontheendsofthe
barbellsandwhileusingaspotter,spreadyourlegsusingabduction,andthensqueezeyourfeetbacktogethertoastand.Thisonewouldbebestifdonewiththe
littleweightstoincreasetheR.O.M.

JasonKirbyisaPersonalTrainerandauthorforStraighttotheBar.

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SixSimpleandEffectiveKettlebellExercisesforAthletes
Exactlywhatitsays.

OneArmedPushUpsTheonearmedpushupcertainlygotabitofattentionfollowingtheRockymovies,buthasunfortunatelyslipped
awayfromprimetimeinrecentyears.HavingseenthemmentionedinanarticleIcameacrossyesterday,Idecidedtogivethemagoquickly
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Ofcourse,ifyouenjoyedthese,I'dhighlyrecommendgrabbingtheStrength&FitnessNewsletter.Deliveredweekly,andabsolutelyfree.
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FeaturedComment
mikestein 2yearsago

cooooooolthanksamillion!

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Jointhediscussion
Peter ayearago

goodstuff.
1

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John ayearago

Thanksalot!!!Ihaveaquestionforyou:canIuseastandardbarinsteadofolympicbarwhenIamdoingtheseexercises?

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ScottBird

Mod >John ayearago

SurecanJohnusewhateveryou'vegotavailable.

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Tim 2yearsago

HaveyoubeenlookingforawaytoattractsomeattentioninthegymLiterallythisseemstobethekeyfeatureofEVERYpersonIhaveseen
usethisapproachandwithoutexceptiontheyarebelowaverage

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Mike 2yearsago

Thanksforthesuggestions..Iwaswonderingaboutthisduringmyworkouttoday,IthoughIwascreatingsomethingnew,apparentlynot!
Greatarticle

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ScottBird

Mod >Mike 2yearsago

ThanksMike,appreciated.
Curious:whatsortofcombinationdidyoucomeupwith?

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mikestein 2yearsago
FeaturedbyStraighttotheBar

cooooooolthanksamillion!

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ScottBird

Mod >mikestein 2yearsago

CheersMike.

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AreYouasStrongasYouCouldBe?
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