These are advanced exercises... attempt with caution:
There are 3 videos below showing a progression of barbell exercises. Each video gets more difficult than he previous one.
Barbells are great for burning body fat because they usually call for you to use your entire body to complete the exercise. If you're not comfortable with the barbell It may take you a few weeks to master these exercises. If you're not strong enough to handle a 45lb Olympic bar, then it may take you longer until you develop enough strength. There are also lighter 35lb and 25lb Olympic bars available.
1) BB suicides: a real calorie burner - work on this for a week or two before moving on to the 2nd progression
2) BB suicide with a clean to squat (progression #1):  pull the bar to your shoulder and then go into a squat
3) BB Suicide with a squat press (progression #2): now we complete the movement with a squat press
These exercises are not easy to do. It's easy to get frustrated if you don't have the strength or coordination to do these exercises. Stick with it. your strength will increase quicker than you think.
  • Squatting with an Olympic bar in front is difficult, you may have to practice with a broom stick to get the proper form.
  • Jumping with an Olympic bar has to be done with a nice and smooth motion (soft landing) so that you don't hurt your knees.
  • Doing pushups on a bar may be a little scary at first... trust me, the bar won't roll away (just make sure you stay over it)
  • get ready for strange looks at the gym when you start doing these exercises
Workout suggestion:
Try running for 4 or 5 minutes on a treadmill and then doing one of the above exercise for 10 ro 12 reps... then repeat {treadmill + exercise (above)} for 30 minutes!
 


Comments

Ashley
07/24/2011 15:28

This is a great exercise! Exhausted at the end of the half hour but it felt great. Super excited to add this to the routine. Thank you!

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