Friday 14 January 2022
Workout Plan: Barbell Pulling
Objective: Improve pulling strength and technique using barbell movements with a focus on deadlifts, sumo deadlifts, power cleans, and push press exercises.
Duration: Approx. 60 minutes per session
Equipment needed:
- Barbell with appropriate weights
- Kettlebell for warm-up exercises
Barbell Pulling Warm-up
(Approx. 10-15 minutes)
- 400m run
- Perform 3 rounds of the following exercises, without resting between exercises: a. 3/3 Hip openers b. 10 Kettlebell swings c. 10 Headcutters d. 3/3 Hip airplanes
Part A: Pulling the Bar
Measure: Weight
Spend time practicing and refining the following barbell pulling movements (“tekkers”):
- Deadlift
- Sumo deadlift
- Power clean: Focus on the deadlift, high pull, and landing in a small front squat with elbows through
Part B: AMRAP for the rest of the class Complete as many rounds as possible (AMRAP) of the following exercises in the remaining class time:
- 5 Deadlifts
- 5 Cleans
- 5 Push press
- 30 Toe taps
Cooldown
(Approx. 5-10 minutes) Spend 5-10 minutes stretching and performing light aerobic activity (e.g., walking or jogging) to gradually lower your heart rate and promote recovery. Focus on stretching your legs, lower back, arms, and shoulders, as these are the primary muscle groups targeted in this workout.
Muscle Groups
The Barbell Pulling workout primarily targets various muscle groups throughout the body, focusing on pulling strength and technique using barbell movements. The main muscle groups targeted include:
- Warm-up:
- The warm-up focuses on engaging the cardiovascular system and warming up the full body, including the hips, legs, core muscles, and shoulders, while also incorporating various stretches.
- Part A: Pulling the Bar
- Deadlift: This exercise primarily targets the lower body muscles (hamstrings, glutes, and quads) and lower back, with secondary involvement of the upper back, forearms, and core muscles.
- Sumo deadlift: This variation of the deadlift targets the lower body muscles (hamstrings, glutes, and quads), lower back, and inner thighs (adductors) while also engaging the upper back, forearms, and core muscles.
- Power clean: This full-body exercise targets the lower body muscles (quads, hamstrings, glutes, and calves), upper back, shoulders, biceps, and forearms, while also engaging the core muscles for stability.
- Part B: AMRAP for the rest of the class
- Deadlifts: As mentioned before, this exercise primarily targets the lower body muscles and lower back, with secondary involvement of the upper back, forearms, and core muscles.
- Cleans: This full-body exercise targets the lower body muscles, upper back, shoulders, biceps, and forearms, while also engaging the core muscles for stability.
- Push press: This exercise targets the shoulders, triceps, and upper chest, with secondary involvement of the lower body muscles and core for generating power and maintaining stability.
- Toe taps: This exercise primarily targets the cardiovascular system while engaging the lower body muscles (quads, hamstrings, and calves) and core muscles for balance and stability.
In summary, the Barbell Pulling workout primarily targets various muscle groups throughout the body, focusing on pulling strength and technique using barbell movements. It incorporates exercises that engage the upper body, lower body, and core muscles, providing a well-rounded workout.