Beginner
Bar Holds
Author
Owen JonesUpdated
17 Sep 2024Demonstration Video
- Description
- Instructions
- Muscle Groups
- Tips
Exercise Description
Bar Holds good exercise to improve your upper body strength. This exercise also helps alleviate pressure on your lower spine and lubricate and nourish your intervertebral disks.
Exercise Instructions
-
Step 1
Start by standing on your feet shoulder-width apart next to the bar on two boards. Pull the bar with an overhand grip, hands slightly wider than shoulder-width apart. -
Step 2
Lift the bar up off the plates and hold it as hard as you can, chest up, shoulders down, and back. Stand as straight as you can and keep the bar close to your hips. Pause and hold, then go back to the beginning.
Muscle Groups
Bar Holds targets Forearms as seen below.
Exercise Tip
- Squeeze your abs and glutes as you hold the bar and breath normally.
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