Aritcle by B. Daryl Shute MS, CSCS
START: Slide the weight plate(s) onto the bar. Use a wide or narrow grip handle (narrow is shown). Lift the bar using the chosen handle. Rest the handles at shoulder height as in a front squat. The feet should be slightly wider than shoulder-width apart. Due to the angle of the movement, the feet will need to be back away from the end of the bar.
ACTION: Lower the body into a squat position. Return from the squat moving upward. At the top of the squat, extend the arms overhead. Return the arms to shoulder height and return to squat position in one movement. Repeat the movement pattern. The movement should be done in a fluid, continuous motion. Perform two sets of 12-15 repetitions.
START: Slide the weight plate(s) onto the bar. Use a wide or narrow grip handle (wide is shown). Grasp the handle with both hands in an overhand grip. The feet should be at least shoulder-width apart, and the knees slightly bent. Lift the arms upward about 45 degrees in front of the body.
ACTION: With the arms directly in front of the chest, rotate the bar from side to side. The right elbow stops when it touches the right side of the chest and vice versa. Keep the trunk of the body as rigid as possible to avoid overuse of the legs. The triceps, biceps, and shoulder muscles will be working very hard to maintain stabilization throughout the movement pattern. Perform two sets of 12-15 repetitions.
FOCUS POINTS: Avoid any extraneous movements of the lower body to lessen the intensity on the upper body muscles.
START: Slide the weight plate(s) onto the bar. Use the wide grip handle. Grasp the handles with an overhand grip. Push the bar overhead. Slightly bend at the hips and knees. Keep the abdominals and lower back tight.
ACTION: With both arms overhead, move laterally or slightly rotationally through a full range of motion. It is very important that each foot stays on the floor throughout the movement. A movement to both sides represents one repetition. Perform two sets of 12-15 repetitions.
FOCUS POINTS: Avoid holding your breath. Exhale during the exertion and inhale during the rest phase.
LATERAL TO REAR DELTOID RAISE
START: Adding weight plates is optional. Using an overhand grip, grasp the bar 3 to 6 inches from the end while keeping the arms slightly bent. The feet should be at least shoulder-width apart. Lean forward at the waist and keep the knees bent as shown. Maintain a flat back with the head facing forward.
ACTION: Squeeze the shoulder blades together to isolate the deltoid muscles. Engage the deltoids and raise the bar toward the side wall and then end toward the back wall. Slowly return to the starting position. Perform two sets of 12-15 repetitions.
START: Slide the weight plate(s) onto the bar. Use the wide grip handle for the best range of motion. Straddle the bar and grasp the handle with an overhand grip. Stand with the feet at least shoulder-width apart, bend at the knees, and lean forward at the waist. Keep the head up and the back flat.
ACTION: Squeeze the shoulder blades together and pull the bar toward the chest. Wrists should stay rigid throughout the movement to avoid additional use of the forearms. The weight(s) plate will determine how close you can pull the bar upward. Return to the starting position; avoid rounding the back by keeping your posture the same throughout the exercise. Perform two sets of 12-15 repetitions.