Oxygen USA – July-August 2019

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BARBELL

FRONT SQUAT

The barbell squat may be the

so-called king of exercises,

but shifting the barbell from

the back to the front comes

with several unheralded

benefi ts. “Front squats improve

your core strength, increase

fl exibility and build beautiful,

strong quads,” says Canada-

based health and fi tness coach

Jess Callegaro, creator of The

Progress Project coaching

program.

Stand with your feet shoulder-width

apart and hold a barbell across

your front delts and clavicle in a

racked position — hands outside

your shoulders, elbows fl ipped

underneath. Kick your hips back

and bend your knees as you drop

your glutes straight down toward

the fl oor, keeping your chest up,

back neutral and abs tight. Drive

through your heels and extend your

legs and hips quickly to return to

the start.

Quick Tip: Keep your elbows

lifted and your arms parallel to the

fl oor throughout so the bar stays in

place and does not roll forward.

Make It Harder: “Adding a one-

to three-second hold or pulse at

the bottom of each rep creates

more overall time under tension,”

Callegaro says.

SUMO BARBELL DEADLIFT

The conventional deadlift is the secret weapon for shapely glutes, but taking a

wider sumo stance helps accentuate the outer glute area, according Heather

Farmer, a national Olympic-weightlifting competitor and fi tness coach based in

New York City. “It’s also a good exercise for those who may lack the fl exibility to

achieve a fl at back in a conventional deadlift with their feet together,” she adds.

Stand behind a barbell with your feet wider than shoulder-width apart and your legs and feet

angled outward slightly. Bend your knees and press your hips rearward until you can grasp

the bar with an alternating grip and your hips are just below 90 degrees. Keep your chest lifted

and back tight as you straighten your legs and hips to pull the bar straight up in a vertical path.

Squeeze your glutes at the top, then slowly lower along the same path and repeat.

Quick Tip: As you stand, make sure your knees press outward and track over your toes to

keep tension in your glutes.

Make It Harder: Manipulate your speed on the descent. “Lower the bar slowly so that the

plates don’t make any noise when they touch the fl oor,” Farmer says.

moves

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