This 4-Move Barbell Workout Is Designed to Challenge Your Entire Body
Sometimes, the only reliable way to build strength and muscle is by throwing around seriously some heavy iron. This big barbell workout challenges you to chase down a heavy new personal best, whilst also accumulating some muscle-building volume (as well as helping you to thoroughly warm-up).
Your mission: start with an empty barbell and a running clock. At the beginning of each new minute, perform one round of all four movements. In the remainder of each minute, add 2.5kg to each side of the bar and rest for the remainder.
Continue adding 5kg total to the bar, each new minute. The workout finishes at the heaviest weight you can complete all four movements at. How far can you make it?
1. POWER CLEAN x 1
Squat down and grasp a barbell, hands slightly wider than your shoulders. Tightly lock your arms and back (A). Explode up, extending your knees and hips to power the bar to your shoulders. Flip your wrists to land it above your chest with a bend in your knees (B). Stand up straight.
2. FRONT SQUAT x 1
With your barbell still resting across your chest, take a deep breath. Lift your elbows high to secure the bar (A). Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor (B). Stand back up to the start position.
3. PUSH PRESS x 1
After your squat, take a breath and brace your core. (A) Dip at the knees and use your legs to help (B) press your barbell overhead. Lower under control to your shoulders, ready for your final squat.
4. FRONT SQUAT x 1
One more rep now. Take a deep breath. Lift your elbows high to secure the bar (A). Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor (B). Stand back up to the start position, then lower to the ground, ready for the next round.
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