I’m a huge proponent of the
basic barbell lifts: squat, deadlift, bench press, overhead press, and
bent-over row. The trouble is, the barbell
lifts are highly technical. As such, unless you’re planning on competing in a
powerlifting meet in the near future, there’s really no reason to insist on
their use. In fact, there are plenty of exercises out there that work the same
movements and muscles without the steep learning curve.
Below are my five favorite
easy-to-learn, big-bang-for-the-buck moves.
1.
Hex bar squat (in place of barbell squat)
Why: The barbell squat is, on average, probably the most poorly
executed lift known to man. Due to the inherent shoulder mobility requirements,
just assuming the bar-on-the-back position can be painfully challenging for
many folks. Then there’s the issue of ego and depth, in which guys tend to load
way too many plates on the bar and squat way too shallowly. The hex bar squat,
on the other hand, allows for a more comfortable neutral grip (with the bar
held at the sides of the body) and also standardizes depth. Best of all, with
just a subtle change in execution, it can easily be made into a hip-dominant,
deadift style lift (see #2 below).
Execution:
Keeping the torso erect, squat to the bar, grab the handles, drive from the
heels, and stand up.
