In the last article, we probably have a clear understanding of the variability and full-body nature of barbell barrel training. In addition to using heavy training movements (such as squats and curls) to strengthen whole-body muscles, you can also use instant Push and change sides to do explosive training; during the operation, you must use the core to stabilize the body; overall, the barbell barrel is a training that can exercise the whole body and improve various muscle strength indicators.

Next, I will bring you the remaining four barbell barrel training movements!

One-Arm Landmine Clean and Press

Main training muscle groups: Quadriceps, gluteus maximus, core muscles, lower back muscles, anterior deltoid, triceps Head muscles

Action details

1.Facing the barbell, place the front of the barbell in front of your toes.

2. Squat down, straighten your lower back, and use the strength of your lower limbs and core to lift the barbell. At this time, use your backhand to bring the barbell to your chest.

3.Pause for a moment, then straighten your right hand and make a pushing motion. Finally, lower the barbell again and repeat.

One-Handed Chest Press (Supine One-Arm Landmine Press)

Main training muscle groups: Pectoralis major, anterior deltoid, triceps

Action details

1. Lie on the ground with your feet bent at the knees. Grasp the top of the barbell with your right hand and draw your elbows slightly inward.

2. Use chest strength to push the barbell upwards, keeping your hands straight but not locked. Return to the starting action. When done, switch sides.

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