One Man One Barbell Pdf Workoutl [PORTABLE]
Start with the deadlift [demo video] and power clean [demo video]. Why power clean? Aside from making you stronger, faster and more explosive, mastering the power clean is extremely important in a one barbell situation. If you can power clean weight you now have the ability to put a barbell in the rack position; which is the bar resting on your collar-bone and anterior deltoids supported by your hands . If you can get into the rack position you can start to perform movements like the front squat and standing strict press.
One Man One Barbell Pdf Workoutl
A few weeks strengthening these movements while working on your mobility and you can start to toy with the Olympic movements like the snatch and clean and jerk. The Olympic lifts are explosive movements which require a great deal of practice and skill. I highly recommend starting with nothing more than a PVC pipe or broomstick working the basics of these movements before you graduate to the barbell.
We are hell-bent on proving that one does not need machines, contraptions or complicated programs to get better. Rather, all that is really needed is a barbell, weights and a solid set of stands to achieve a high level of strength and conditioning.
I did StrongLifts 55 way back in 2008 when I was looking to get back into barbell training after taking a hiatus after my high school football days. StrongLifts is similar to Starting Strength in that you do basic barbell lifts like the squat, shoulder press, bench press, and deadlift. Instead of the power clean, StrongLifts uses the barbell row as the fifth lift.
Garage Gym Athlete is similar to Atomic Athlete in that the programming combines barbell strength training with aerobic conditioning. The difference is that Garage Gym Athlete, as the name implies, focuses on folks who are working out at home and might not have a lot of equipment.
If you train with barbells and want to lift more efficiently and with fewer injuries, then check out Kabuki Movement Systems. It was created by world-record powerlifter Chris Duffin (check out my podcast with Chris) and is designed to help lifters become much more durable. Chris provides in-depth video breakdowns of the mechanics of each of the main barbell lifts, along with easy-to-follow cues to help you perform the lift more efficiently.
WELCOME TO OMOB Welcome to the world of One Man One Barbell, aterm coined by a man who used nothing but a barbell and his brainto come up with an extremely effective strength training program.The term, One Man One Barbell, doesnt exclude women! The programhas been tested on female athletes successfully; the term justillustrates the background of its creation.
This is probably not only due to the high amount of chest activation we see with the bench press. But also because barbell presses, in general, are typically the most effective to incrementally add weight to. And progressively overload over time to continuously drive growth as you get stronger.
Because we know that when the elbows are tucked closer to our sides as we row, the lats are biomechanically in a more advantageous position. But if we widen our grip to enable us to flare the elbows out more as we pull (like in the rear delt row), the rear delts are now put in a more advantageous position. And the involvement of the lats is minimized.By laying on an incline bench, we can boost the activation of the rear delts to an even greater degree. This is because research indicates that you can better target the upper back muscles by limiting the involvement of the lower back in the movement. Which is especially important for us to do here. That's because our lower back is already relatively fatigued from the barbell rows performed earlier.
Remember that barbell gathering dust in the corner of your room? Still don't know what to do with it? Read on, and we'll take you through a plethora of drills that are easy to perform, in the comfort of your home. Follow the instructions closely, and you will start benefiting in a short period of time.
The program is easy to perform, does not require a large space at home, and can be performed at your own comfort any time of the day. It is also affordable, since it only requires that barbell we mentioned earlier on, which you may already possess, and is not an expensive item anyway. You can buy starting sets of plates, and then add larger ones as you progress.
Stand up, feet shoulder-width apart; place the barbell straight on your trapezius and posterior part of your shoulders. Flex at the hip and then bend your knees and go all the way down as if sitting on a chair until your thighs are parallel to the floor.
Place the barbell straight on your trapezius and posterior part of your shoulders. Place one foot in front of the other. Bend your rear knee and direct it toward the floor. Do not force your front knee to go forward. Repeat the movement without moving your legs.
Lie down on your back in a semi-supine position. Hold the barbell above your chest with palms facing forward and elbows bent. Push the load upward to the full range of motion, keeping it in the same plane at all times.
The close-grip version targets the triceps and the inside parts of the pectorals; the difference is that you must place your hands around 8 inches apart on the barbell then lower it to your chest with your elbows pointing outward.
Stand up, feet shoulder width apart, knees slightly bent, bend your torso forward and kept it at a 45-degree angle with the floor. Pull the barbell to the sternum while flexing your elbows and pulling your shoulder blades in toward your spine then get back to the initial position.
You can also perform the exercise in a reverse grip by following the same principles. Another option is to hold the barbell in a reverse close-grip manner so you focus more on the outer parts of your upper back. Make sure your back is kept straight throughout the movement.
Stand up, feet shoulder-width apart, knees slightly bent. Hold the barbell in front of your shoulders, palms forward, and slowly push it upward without reaching the end of the motion to prevent lifting your shoulder blades. Then get back to the starting position in a controlled manner.
Stand up, feet shoulder-width apart, knees slightly bent. Hold the barbell with the hands shoulder-width apart. Lift forward with the arms straight until you reach eye level, than return slowly to the starting position. Do not bounce the barbell up and never use your back to cheat because it's a concentration movement.
Stand up, feet shoulder width apart, knees slightly bent. Hold the barbell shoulder width apart. Lift your shoulders straight upward toward the ears in the frontal plane without bending the elbows then slowly lower down the weight.
Stand up, feet shoulder-width apart, knees slightly bent. Hold the barbell shoulder width apart. Lift through your shoulder joint straight upward while bending the elbows and bringing the barbell up to your chin and then slowly lower down the weight.
Stand up, feet shoulder width apart, knees slightly bent. Hold the barbell shoulder width apart in front of you, palms facing forward. Lift the barbell up by flexing at the elbow joint until you reach a full biceps contraction then lower it down slowly.
Stand up, feet shoulder width apart, knees slightly bent. Bend your chest forward until it is parallel to the floor. Lift the barbell up by flexing at the elbow joint until it reaches your shoulders level then lower it down slowly. If your lower back is unable to support this position, you can do the movement while seated on a chair.
Lie down on your back in a semi-supine position. Hold the barbell above your head. Your arms must be perpendicular to your body and the floor. Flex at the elbow and lower the barbell backward behind your head without moving your shoulder joint. Return slowly to the starting position.
Stand up, feet shoulder-width apart, knees slightly bent. Hold the barbell shoulder width apart and straight up to your head with your arms extended. Flex at the elbow and lower the barbell behind your neck and then slowly lift it back.
Stand up, feet shoulder-width apart, knees slightly bent. Hold the barbell with your hands shoulder-width apart in front of you, palms facing backward. Lift the barbell up by flexing at the elbow joint until it reaches your chest then lower it down slowly.
Stand up, feet shoulder-width apart, knees slightly bent. Hold the barbell with your hands shoulder-width apart in front of you palms facing backward. Curl your wrist up and then slowly release, rolling it to your fingers. (Editor's Note: video above is seated instead of standing.)
Stand up, feet shoulder-width apart; place the barbell straight on your shoulders. Bend forward at the waist until your chest becomes approximately parallel to the floor while keeping your back straight then slowly get back to the starting position.
Stand up, feet shoulder width apart; place the barbell straight on your shoulders. Slowly rotate your upper body from side to side while keeping your pelvis stable. (Editor's Note: video above is seated instead of standing.)
While muscle soreness will happen, never lift through joint pain, and always seek professional guidance for injuries. If the pain persists, stop lifting and seek a referral to a licensed physical therapist, ideally with experience helping barbell athletes.
While barbell lifts are incredibly beneficial, they take time and practice to learn. As a 55 beginner, the total number of weekly repetitions is high, meaning you get plenty of practice with the movements.
You can have multiple bars set up. If you only have one barbell, you may receive assistance changing the weight. You may NOT receive assistance settling the barbell if it bounces or rolls out of place.
Anyone who decides to use this program will be happy to know that training with just a barbell is proven to be very effective. In fact, OMOB was tested on 10 subjects and all gained significant strength during the program (23.6 lbs per lift to be exact).