Close-grip bench presses are a popular movement for overloading and strengthening the triceps (1). The objective is to have your hands close while gripping the barbell. In contrast, a wide-grip bench press forces you to keep your hands far from one another, leading to better chest activation.

The most notable benefit of the close-grip press is that you overload and strengthen your triceps, leading to more growth and improved lockout strength. Another advantage of the movement is that it teaches you to press without flaring your elbows. The skill comes in handy when using a wider grip to target your chest because it protects your shoulders and improves your pressing strength.

We recommend including the close-grip press early in your training, possibly first or second. Start with less weight than you use on a traditional bench press, do each repetition with a full range of motion, and perform at least eight reps per set.

Level of Exercise: Beginner/Intermediate

How to do a Close-Grip Bench Press

1. Set the barbell at a height where you can reach it from a lying position without extending your elbows fully.
2. Lie on the bench and position your head directly underneath the bar.
3. Reach up and grab the bar with an even, overhand grip. Your hands should be shoulder-width apart. Envelop the barbell with your thumbs for extra security.
4. Bring your shoulder blades back and draw your feet back and toward the bench, digging the balls of your feet into the floor.
5. Engage your body, take a breath, and unrack the bar by extending your elbows. 
6. Bring the barbell over your chest and take another breath.
7. Lower the barbell to your upper stomach, tap it, and press the bar up, bringing it over your chest again. Exhale near the top.
8. Once finished, bring the barbell over the rack slowly and rest it gently.

What muscles does the close-grip bench press activate?

Our triceps are the primary muscle group involved in the close-grip bench press (1). The muscle covers the rear of our upper arms, and its primary function is elbow extension (straightening of the arm), which occurs as we press the barbell from the bottom (2). As briefly mentioned above, a closer grip on the bar puts the triceps at a mechanical advantage, forcing the muscle to produce most of the force necessary to move the weight.

The pectoralis major (chest) is the second muscle group with an active role during the close-grip press (1, 3). Our pecs cover the upper front half of the torso and assist the triceps with pressing the weight from the bottom. The muscle group also works as we lower the barbell, controlling it on the way down.

Our shoulders (deltoids) also contribute to the bench press (4). The muscle’s primary function is to stabilize the shoulder joint, and the anterior deltoid head assists the chest and triceps with pressing the weight.

Aside from the above muscles, our midsection and upper back contribute during the bench press. The back keeps our shoulder blades retracted, and the core promotes stability.

Tips on the Close-Grip Bench Press with a Barbell 

The first consideration for effective close-grip pressing is to have your hands shoulder-width apart. Trainees often bring their hands closer, but doing so only increases the risk of wrist discomfort. In contrast, a shoulder-width grip puts your triceps at a mechanical advantage while keeping your joints in a safe position.

Our second tip for the close-grip press is to start with a lighter weight and perform each rep through a full range of motion. Doing so is beneficial for engaging your triceps well on every repetition.

The third thing to keep in mind for the movement is to retract your shoulder blades and dig them into the bench before unracking the barbell. That way, you can create a solid base to press from and keep your shoulders in a safe position.

Our final suggestion for the exercise is to lower the bar to your upper stomach. Doing so is beneficial for keeping your wrists and elbows aligned while also reducing the risk of elbow flare.

Variations and Modifications of the Close-Grip Bench Press with a Barbell

1. Close-Grip Pause Press

The close-grip pause press is a neat variation that develops strength from the bottom position. Instead of lowering the bar and pressing it up immediately, you must bring it to your upper stomach, pause for one to three seconds, and press.

2. Incline Close-Grip Bench Press

Incline close-grip presses are another neat variation of the classic movement. The objective is to perform the exercise at an incline of 30 to 45 degrees. Doing so could be beneficial for people who struggle to engage their triceps on the flat press because their pectorals take over.

Mistakes to Avoid

Going to Narrow

The most common error with the close-grip bench press is bringing your hands too close. Doing so puts your wrists in a compromised position, increasing the risk of discomfort and an injury. Instead, you should have your hands shoulder-width apart.

Going to Heavy

The second common mistake with the movement is attempting to lift too much weight. Often, trainees lift the same load as they do for the classic bench press and must shorten their range of motion to compensate. We recommend starting with 50 to 60 percent of your bench press working weight and focusing on proper technique.

Touching the Bar to High

The third mistake to watch out for is touching the bar too high on your torso. Doing so means that you’re flaring your elbows and shrugging your shoulders, which puts you in a weaker position. Instead, you should allow the bar to travel to your upper stomach, allowing you to keep your scapula depressed (down) and your elbows to your sides.

Similar Exercises to the Close-Grip Bench Press

Chest Dip

Similar to the close-grip bench press, chest dips are an effective compound exercise that strengthens your pectorals, deltoids, and triceps. But, instead of performing the movement while lying on a bench, you leverage your body weight on a pair of parallel bars to repeatedly lower and raise yourself.

Diamond Push Up

Diamond push ups are a fantastic bodyweight exercise that emphasizes the triceps (5). Like a close-grip press, assuming a narrower stance puts your pecs at a mechanical disadvantage, forcing your triceps to work extra hard.

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Despite its somewhat mixed reputation in the training community, the sumo deadlift is an excellent full-body movement that builds strength, muscle mass, and athleticism. The objective is simple: grab a barbell and lift it off the floor. But, unlike the traditional deadlift, where your feet are a few inches apart, you have to assume a wide stance, hence the ‘sumo.’

A notable benefit of sumo deadlifts is that the movement trains a range of lower and upper body muscles. Another benefit is the excellent overloading potential in the form of adding weight to the bar as you get stronger. The third sumo deadlift benefit is the grip strength you develop from holding onto a heavy barbell. As such, many other gym exercises and everyday activities become more manageable.

We recommend including sumo deadlifts early in your training, preferably first or second. Once you’ve mastered the proper form, load more weight and train in the 4 to 8 repetition range.

Level of Exercise: Intermediate

How to do a Sumo Deadlift

1. Load the barbell and set it on the floor.
2. Stand in front of the bar with your feet spread wide and toes pointing out. Your shins should be close to the bar but not in contact.
3. Bend forward and grab the barbell with a double overhand grip (palms facing back). Your hands should be shoulder-width apart, with your elbows a few inches from the insides of your knees.
4. Bring your shoulders back and lift your chest. Doing so will straighten your back, place your hips at the correct height, and bring your shins against the barbell. Set yourself to the barbell, don’t bring the barbell to your body.
5. With your body tense and arms straight, take a deep breath into your belly.
6. Pull the barbell forcefully as you dig your heels into the floor.
7. Extend your knees and hips as the barbell travels in a straight vertical line and close to your body.
8. Squeeze your glutes at the top to complete the repetition but don’t hyperextend your back, as doing so places unnecessary stress on your spine.
9. Hold the top position for a moment.
10. Lower the barbell in a controlled manner, making sure it descends in the same vertical line close to your thighs, knees, and finally––shins.
11. Set the barbell on the floor as you exhale.
12. Retract your shoulder blades again, take another breath, and repeat.

What muscles does the sumo deadlift activate?

The primary muscle groups involved in the sumo deadlift are the hamstrings and glutes, which cover the back of your thighs and make up the buttocks region (1). Both muscle groups create the necessary force for hip extension, which occurs as you lift the barbell off the floor and straighten your body (2, 3). 

Your quadriceps are the third major muscle group that works during sumo deadlifts (1). The muscle group covers the front of your thighs and produces knee extension (straightening of the leg) as you pull the barbell off the floor and move it up (4). Similarly, the adductors (inner thigh muscles) contribute to lower body stability and assist in lifting the weight (1).

Aside from the lower body musculature, sumo deadlifts train a range of upper body muscles. The most notable example is the back complex, which consists of several muscles, including the erector spinae, latissimus dorsi, rhomboids, and trapezius (1). These muscles flex isometrically to create a rigid torso position and keep your spine safe and neutral.

The entire midsection also flexes isometrically, contributing to torso rigidity, protecting your spine, and allowing you to exert maximum force to lift the loaded barbell off the floor.

Your shoulders, arms, and forearms play a crucial role in supporting the weight in your hands. These muscles play an isometric role during the deadlift, and holding the barbell would be impossible without them.

Progression into a Sumo Deadlift

Assuming a sumo stance for the deadlift comes easily for some people. If you struggle to get into the proper position for a sumo deadlift, you should start working on your hip mobility and adductor flexibility.

A dedicated hip mobility drill will open up the area, allowing you to more easily spread your feet for the sumo deadlift and get into the starting position. Good exercises you can do for hip mobility include leg swings, lying hip rotations, kneeling lunges, and the Cossack squat. We recommend doing some mobility work at least once per week and performing some bodyweight Cossack squats and leg swings before your deadlift session.

Similarly, stretching your adductors will open up the area more because you will increase these muscles’ lengthening ability. Good stretches include the frog stretch, standing wide-knee stretch, and seated adductor stretch.

As for the strength to do sumo deadlifts, you can use 10-pound bumper plates on a standard barbell. Doing so is beneficial for elevating the barbell to the correct height without having to train with 135 pounds. Perform the movement and gradually increase the load until you can lift 135 pounds safely. From there, you can switch to metal or rubber-coated plates.

Variations and Modifications of the Sumo Deadlift

1. Conventional Deadlift

As briefly mentioned above, the conventional deadlift variation is where your feet are spaced a few inches apart. As a result, your elbows are to the outsides of your knees. Conventional deadlifts appear to cause slightly greater back activation, whereas sumo deadlifts seem advantageous for training the quadriceps more effectively (1).

2. Sumo Pause Deadlift

The sumo pause deadlift is an incredibly challenging variation that develops your strength from the bottom. Instead of lifting the bar in one uninterrupted motion, you have to raise the barbell a couple of inches off the floor, pause for a second or two, and complete the repetition. 

3. Resistance Band Sumo Deadlift

Resistance band sumo deadlifts are beneficial for those training at home with no access to a barbell. The objective is to take a long looped band, step over both ends, grab the middle, and perform sumo deadlifts as you would with a straight bar.

Mistakes to Avoid

Not Bringing Your Knees Out

A common mistake with the sumo deadlift, particularly among people used to the conventional lift, is keeping the knees pointing forward. Doing so limits your ability to get into the correct position and can lead to hip pain. Avoid the error by spreading your feet as wide as your mobility allows and bringing your toes out. Doing so will rotate your legs and cause your knees to point in the right direction, leading to safer and stronger deadlifts. 

Not Gripping The Bar Correctly

Another error with the sumo deadlift is placing your hands too close or far from one another. A wider grip forces your torso to become more horizontal, making it more challenging to get into the correct position. In contrast, a narrow grip can make it challenging to support the barbell and keep it balanced during each set. Avoid the error by bringing your arms straight down as you set yourself up.

Hyperextending at the Top

The third common error with the deadlift is pulling the barbell to the top and hyperextending your back as you complete the rep. Doing so offers no benefits and only places stress on your spine. Avoid the mistake by lifting the bar in a straight line, extending your hips fully, and holding that position for a second before lowering the barbell.

Similar Exercises to the Sumo Deadlift

T Bar Row

T bar rows are a fantastic movement that strengthens a range of major muscles in the body. Like sumo deadlifts, the T bar row develops your entire back, midsection, and arms. The objective is to bend forward over a T bar station, grab the weight, and repeatedly pull it to your mid-torso.

Hip Thrust

Hip thrusts are among the most effective compound exercises for the posterior chain: hamstrings, glutes, and lower back (5). The objective is to position your upper back against a flat gym bench and place a loaded barbell over the crease of your hips. Once in position, engage your posterior muscles to extend your hips and lift the barbell to the ceiling.

Reverse Hyperextension

Reverse hyperextensions aren’t as popular as rows, hip thrusts, and deadlifts, but the movement develops your posterior chain effectively (6). The objective is to position yourself over a reverse hyperextension machine and straighten your legs. Engage your posterior muscles to raise your legs and align them with your torso. You then have to lower your legs slowly before lifting them again, doing as many repetitions as possible.

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Barbell shrugs are a simple exercise that strengthens your grip and upper back. The movement targets the trapezius muscle, which makes up most of the mid and upper back, and serves crucial functions related to scapular stability and shoulder health (1).

Performing barbell shrugs is fantastic for developing your grip, improving your posture, and strengthening your core and upper back. As a result, you become more athletic and better able to handle everyday tasks like carrying groceries.

We recommend including the barbell shrug near the middle of your workout. Pick a moderate load and perform at least 6 to 8 smooth repetitions, controlling the barbell on the way up and down.

Level of Exercise: Beginner/Intermediate

How to do a Barbell Shrug

1. Position the barbell on a rack at hip height.
2. Stand in front of the bar and grab it with a double overhand grip. Have your hands slightly more than shoulder-width apart.
3. Engage your abs, bring your shoulders back, and unrack the bar.
4. Take a step back and position your feet in a comfortable stance with toes pointing slightly out.
5. Take a breath and elevate the barbell by shrugging your shoulders. Keep your arms straight.
6. Move the barbell as high as possible, squeezing at the top and holding for a moment.
7. Lower the bar in the same controlled manner as you exhale.

What muscles does barbell shrug activate?

Barbell shrugs target the trapezius (traps), which originate from the base of the neck and attach to the scapula. The muscle’s primary functions are stabilizing, retracting, and elevating our shoulder blades (1). Our traps engage and produce the necessary force to elevate the weight vertically (2).

Other upper back muscles (lats, rear deltoids, erector spinae, rhomboids, etc.) contribute to barbell shrugs. Similarly, a range of midsection muscles contract to provide torso stability and keep us in position as we shrug.

Holding a barbell also strengthens our forearms and develops our grip.

Tips on Form with the Barbell Shrugs

One of the essential tips to keep in mind for effective shrugs is to perform each repetition smoothly and through a good range of motion. Pick a weight you can control and squeeze your trapezius at the top of each repetition.

Another essential tip for the barbell shrug is to keep your elbows extended from start to finish. You can even flex your triceps to ensure your arms remain straight. Doing so is vital for keeping your biceps uninvolved and forcing your traps to do all the work.

Our third tip for effective shrugs is to squeeze the barbell as hard as possible during each set. As a result, you can hold onto the weight and stop it from slipping to your fingertips. Often, people struggle to do enough repetitions not because they’ve exhausted their traps but because their grip limits them. 

Variations and Modifications of Shrug with a Barbell

1. Power Shrugs

Power shrugs are a more advanced variation where you lift and lower the barbell more explosively. Doing so allows you to use more weight, recruit more fast-twitch muscle fibers, and build more strength.

2. Snatch-Grip Shrugs

Snatch-grip shrugs are a variation you perform by gripping the barbell as wide as possible. Doing so could be beneficial for feeling your trapezius better if the traditional grip doesn’t lead to good activation.

3. Dumbbell Shrugs

Instead of using a barbell, grab a pair of dumbbells and perform shrugs as you usually would.

Mistakes to Avoid

Rolling Your Shoulders

A common mistake people make with shrugs is elevating the barbell and rolling their shoulders back. Doing so doesn’t help with muscle activation and might increase the risk of shoulder issues. Avoid the error by lifting and lowering the barbell in a straight vertical line.

Performing Ego Shrugs

The second common mistake with shrugs is loading too much weight and moving the bar only an inch. Instead, you should pick a lighter weight that allows you to move through a more extended range of motion, feeling your trapezius stretch on the way down and contract as you squeeze at the top position.

Similar Exercises to the Barbell Shrug

Upright Row (Barbell)

Upright barbell rows are a fantastic exercise for overloading your trapezius, deltoids, and biceps with more weight (3). The objective is to stand tall, have the barbell in front of you, and row it from your hips to your chest.

Scapular Pull Ups

Scapular pull-ups are a movement where you repeatedly transition from a dead hang into shoulder retraction. Doing so strengthens your trapezius, lats, and other upper back muscles because they contract to produce scapular retraction.

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You’re probably aware of the clean and jerk, given that it is one of the two competitive lifts that make up weightlifting. Plus, the clean and jerk looks cool and is among the most dynamic and effective exercises you can perform.

The exercise is interesting and effective because it combines four movement patterns: a deadlift, clean, front squat, and overhead press. Because of that, learning the whole movement takes time, patience, and consistent practice.

Still, despite being challenging to master, the clean and jerk will make you stronger and more explosive. The movement also makes everyday tasks like picking things off the floor and raising objects above your head easier.

We recommend including the clean and jerk early into your workouts, given its difficulty. Doing so would allow you to practice the exercise while you’re at your strongest. 

How to do a Clean and Jerk 

1. Stand in front of a loaded barbell with your feet underneath it and shins a couple of inches away. Your feet should be hip-width apart with toes pointed slightly out.
2. Bend down and grab the barbell with an even, overhand grip. Your hands should be wider than shoulder-level apart, and your knees should be against the crease of your elbows. 
3. Bring your chest out as much as you can to put your back in a safe, neutral position. Your hips should be slightly higher than your knees in this position, lower than they would be during a traditional deadlift setup.
4. Keep your neck in a neutral position with your gaze directed a few feet in front of you.
5. Initiate the first pull by deadlifting the barbell off the floor as you press your heels into the ground. Make the initial pull powerful because you have to generate some momentum for the next part of the lift.
6. Once the barbell travels above your knees, keep driving your hips forward as you begin pulling the weight in a straight vertical line. Maintain a neutral spine and keep your body upright. The entire sequence should happen in one smooth motion.
7. As the barbell travels up, squat, catch it, and have it land over your shoulders and upper chest. Maintain a firm grip over the barbell and keep your elbows pointing forward.
8. As the barbell lands in a front rack position, dip a few extra inches until your thighs are parallel to the floor and squat up to the top, straightening your knees fully.
9. Dip slightly and jerk the bar, bringing it over your head, and extending your elbows and knees. The motion is similar to a push press, but it requires a bit of extra momentum.
10. Lower the barbell to your shoulders and bring it to the floor while keeping your back neutral.

What muscles does the clean and jerk activate?

As briefly mentioned in the introduction, the clean and jerk consists of four movements, each of which trains several major muscle groups in the body. One of the primary muscles that work during a clean and jerk is the quadriceps, which extend our knees off the bottom and create the necessary momentum (1). The quadriceps also work hard once we catch the barbell and perform a front squat (2). 

Our hamstrings and glutes also play an essential role during the initial part of the lift as both muscles produce hip extension (3, 4).

The entire back musculature (latissimus dorsi, erector spinae, rhomboids, etc.) produces force to keep us stable and perform the second pull. Similarly, our shoulders, biceps, and trapezius contribute to the pull, allowing us to raise the barbell enough for us to catch it in a front rack position.

The entire midsection (rectus abdominis, transverse abdominis, obliques, and other muscles) flexes isometrically to provide even more torso stability, allowing us to maintain our balance during the highly dynamic clean and jerk.

Tips on the Proper Form with Clean and Jerk

Keeping the barbell close to your body is essential for a good clean and jerk. The bar should travel in a mostly straight line from the floor to above your head. 

The second tip for a successful clean and jerk is to pull the barbell with as much force off the floor as you can. A clean and jerk isn’t a deadlift, and you shouldn’t treat it as such. Raw strength is necessary but creating momentum allows you to advance the barbell and achieve the required front rack position.

The third tip for a good clean and jerk is to keep your hips low (slightly above your knees). Doing so would allow you to engage your quadriceps better, allowing them to produce a lot of force off the bottom.

Variations and Modifications of the Clean and Jerk

1. Clean and Jerk With Squat

The clean and jerk with a squat is a neat variation you can perform to increase the amount of work you’re doing, practice the lift, and reinforce proper technique. Instead of doing the clean and jerk, you must include one or two front squat reps before completing the lift and setting the barbell down.

2. Block Clean and Jerk

The block clean and jerk is a variation you perform with the barbell elevated on blocks. Doing so is beneficial for improving your pulling technique and fixing issues that might be preventing you from reaching a front rack position.

Mistakes to Avoid

A common mistake with the clean and jerk is not creating enough force off the bottom. As a result, you cannot gain enough momentum, complete a successful second pull, and get into a front rack position. Fix the mistake by using a lighter load and being as explosive as possible from the start.

Another mistake with the clean and jerk is allowing the barbell to travel too far forward. Doing so makes the movement much more challenging and prevents you from achieving a solid front rack position. As with a deadlift, the barbell should travel in a mostly straight vertical line from start to finish.

The third mistake with the clean and jerk is starting with your hips too high and knees almost straight. Doing so prevents your quadriceps from producing force off the bottom position. Instead, your hamstrings and glutes must do all the work to extend your hips.

Avoid the error by setting your hips slightly higher than your knee and pressing through your heels as you initiate each repetition.

Similar Exercises to the Clean and Jerk

Push Press

The push press is a compound exercise, similar to the final part of a clean and jerk. With the barbell in your arms and at shoulder level, bend your knees slightly (dip) and press the barbell overhead as you extend your knees.

Front Squat

Front squats are a fantastic compound exercise that strengthens your quadriceps, glutes, back, and midsection (2). The movement is part of the clean and jerk, so performing it is vital for reinforcing proper technique and improving your front rack position.

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Many people avoid direct forearm training. But working your forearms brings two significant benefits. First, you develop a set of muscular forearms that look great. Second, forearm training strengthens your grip (1). As a result, you can hold weights more comfortably and prevent grip strength from ever being a limiting factor in your training.

Having a solid grip is also beneficial for your daily life. For example, holding weights is easier, and you can effortlessly carry objects, such as bags full of groceries.

While there are tons of ways to approach forearm training, behind the back wrist curls are one of the simplest and most effective movements you can do. The exercise offers a good range of motion; it has a significant overloading potential and is easy to learn.

How to do a Behind the Back Bicep Wrist Curl 

1. Place an empty barbell on a rack positioned at mid-thigh level.
2. Face away from the barbell and grab it evenly with your palms facing back.
3. Brace your abs, take a breath, and unrack the barbell. 
4. Bring your shoulders back, spread your feet hip-width apart, keep your abs tense, and squeeze your glutes. Your arms should be to your sides.
5. Take a breath and curl the barbell by flexing your wrists as much as you can.
6. Hold the top position for a moment and lower the barbell by extending your wrists. As the barbell moves down, allow it to roll to your fingertips. Exhale.
7. Take another breath and curl the barbell again.
8. Once finished, carefully place the barbell on the rack.

What muscles are activated with the behind the back bicep wrist curl?

The primary muscles involved with the behind the back barbell curls are the forearms. The exercise emphasizes our wrist flexors (flexor carpi radialis and flexor carpi ulnaris), which produce the force needed to curl the barbell (2, 3). These same muscles also engage in lowering the barbell back to the starting position. 

Behind the back wrist curls involve other forearm muscles, such as the brachioradialis, but to a much smaller degree. Most other muscles flex isometrically to help us hold onto the barbell as we go through the exercise.

Unlike many forearm movements, behind the back wrist curls are also beneficial for core engagement. Our abs, transverse abdominis, obliques, erector spinae, and glutes engage to keep us upright and stable during the movement.

Tips to Master the Behind the Back Bicep Wrist Curl with a Barbell

The most important tip to remember for behind the back curls is to use the appropriate load. Doing so will allow you to do each repetition with a full range of motion and good technique. In contrast, using more weight often leads to poor technique and increases the risk of dropping the barbell behind you. The goal is to do at least ten smooth repetitions with a good range of motion.

Like many beginners, you might struggle to do the exercise with a traditional 20-kilogram barbell. If so, use a lighter straight bar to build a foundation.

Another critical element of a good behind the back wrist curl is maintaining a stable and upright position. So, engage your midsection and squeeze your glutes before each set.

The last tip to keep in mind for the movement is to do each repetition slowly and with reasonable control. Feel your forearms stretch as you lower the barbell, then follow up with a forceful squeeze at the top position.

Variations and Modifications of the Behind the Back Bicep Wrist Curl with a Barbell

1. Single-Arm Behind The Back Wrist Curl

The single-arm behind the back wrist curl is an excellent variation that lets you focus on one forearm at a time. The goal is to hold onto a dumbbell or kettlebell and follow the instructions we shared earlier.

2. Behind The Back Cable Wrist Curl

The cable version of the wrist curl is a perfectly viable option. You can overload your forearms with a lot of weight thanks to the constant tension you receive from the cable. Plus, depending on the attachment you use, you can train both arms simultaneously or one at a time.

3. Behind The Back Pause Wrist Curl

Adding a pause is a fantastic way to make any exercise more challenging. Doing so is particularly beneficial for wrist curl exercises because many people struggle to form a good mind-muscle connection with their forearms. By adding a pause, you learn how to activate the muscles in your forearms.

Mistakes to Avoid

A common mistake related to behind the back wrist curls is using a partial range of motion. Trainees often use more weight than they should, limiting their ability to do the exercise effectively. Avoid the error by starting with a lightweight and moving the bar through a full range of motion. Feel your forearms stretch as you lower the barbell and follow that with a forceful contraction. 

A similar mistake to the first one relates to using momentum to lift the bar and not controlling it on the way down. Doing so is bad because you cannot put as much tension on your muscles and instead force your connective tissues to support a more significant percentage of the load. Like the first mistake, avoid the error by being mindful of your technique, using a full range of motion, and doing repetitions smoothly. 

The third significant mistake related to behind the back wrist curls is doing the same thing repeatedly. Like any other muscle in the body, our forearms benefit from increasingly greater tension, which comes from progressive overload: doing more work as time passes. So, look for ways to keep challenging yourself. Use more weight, do more reps and sets, add a brief pause at the top, and train your forearms more frequently throughout the week.

Similar Exercises to the Behind the Back Bicep Wrist Curl with a Barbell

Zottman Curl (Dumbbell)

Zottman dumbbell curls are a bicep and forearm exercise with numerous benefits. The goal with the movement is to curl the dumbbells with palms facing up, rotate your wrist 180 degrees at the top, and finish the repetition with a reverse-grip curl. Doing so is a practical way to train your biceps and forearms evenly.

Shrug (Dumbbell)

While primarily a trapezius exercise, the shrug is excellent for forearm growth. The goal with the movement is to grab a pair of dumbbells, stand tall, and begin to elevate and lower your shoulders. In doing so, you strengthen and develop your upper back muscles. But since shrugs force you to hold a pair of heavy dumbbells, your forearms and hands also work hard.

Seated Wrist Curl (Dumbbell)

The seated wrist curl is a great isolation movement for your forearms. You have to grab a dumbbell, sit on a gym bench, place your forearm on your thigh, and have your palm face the ceiling. You then have to flex and extend your wrists, training the same muscles as you would with behind the back wrist curls.

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The barbell triceps extension is an effective movement for building up the back of your upper arms. The exercise is fantastic because you can do them in different ways: seated or standing. Each variation offers unique benefits, and you should go with the one you find most comfortable. 

The standing barbell extension is excellent for stretching the long head of the triceps, which is also the largest. Developing that portion of the triceps will make the most significant difference in how the muscle looks. Plus, doing extensions while standing is a great way to reinforce core stability and balance (1). 

The seated version is similar in many ways. The primary difference is that stability requirements aren’t as significant, which means the movement requires less core engagement.

How to do Barbell Triceps Extensions(Seated & Standing)

1. Grab a barbell with an even, overhand grip, and have your hands shoulder-width apart. 
2. Stand tall, curl the barbell, and position it in front of your chest, similar to how you would for an overhead press.
3. Sit on a flat gym bench, engage your midsection muscles, and press the barbell above your head. 
4. With your elbows pointing forward and to your sides, bring your shoulders back and position the barbell directly over your head.
5. Take a breath and lower the barbell behind your head by bending your elbows. You should feel a stretch in your triceps. 
6. Hold the bottom position for a moment and extend your elbows to lift the barbell, exhaling on the way up.
7. Take another breath and repeat.

The only difference with the standing version is that you do the above without sitting on a gym bench. Start with lighter weight because it is more difficult to remain balanced when doing standing triceps extensions. 

What muscles do triceps extensions with a barbell activate?

The primary muscle group engaged during overhead barbell extension is the triceps. The muscle produces elbow extension and is most active in the bottom position of the barbell extension (2). All three triceps heads contribute to the movement, making barbell extensions a balanced exercise for building up our arms and improving our pressing strength.

Our shoulders are also involved in barbell triceps extensions, primarily as stabilizing muscles that keep our arms in position.

Seated extensions are challenging because your torso has no back support, so your midsection must stay engaged. The standing barbell triceps extension is the most demanding because you’re the least supported.

Tips for the Barbell Triceps Extension 

Maintaining good technique on triceps extension is essential for safe and effective training. Using proper form allows you to train your triceps optimally without putting yourself at risk of an injury or ache. 

The most important tip to remember for barbell triceps extension is to use the appropriate load. That way, you can maintain proper form, train through a full range of motion, and reduce your risk of ego lifting. The tip is essential for the standing variation, which requires excellent core stability.

Training through an extended range of motion is also crucial for making each repetition more effective. Lower the barbell until you feel a stretch in your triceps, then lock out your elbows for a strong muscle contraction.

Warming up well before barbell triceps extension is the final tip to keep in mind. A good warm-up improves your performance, helps you form a good mind-muscle connection with your triceps, and prevents joint discomfort (3). Dynamic stretching, light cardio, and some warm-up sets with lightweight are always good for preparing your body.

Variations and Modifications of the Triceps Extension with a Barbell

1. EZ Bar Triceps Extension

The EZ bar extension is a variation where you use a smaller and lighter curved bar. Doing so is beneficial for preventing discomfort in your elbows or wrists. Plus, given that EZ bars weigh less, using one is suitable for beginners who cannot yet use a standard barbell.

2. Back-Supported Seated Triceps Extensions

The back-supported seated extension is a variation that teaches you how to do the exercise from an upright position. The good thing is that you can support your torso, which reduces stability requirements. 

3. Incline Bench Barbell Skullcrusher

The incline bench skullcrusher is a variation you do on a gym bench. But instead of lying on a flat surface, you elevate the back support to around 30 degrees. The variation is nothing special but can help you engage your triceps better. Some people also report feeling a more significant stretch on the triceps.

Mistakes to Avoid

The most common mistake with triceps extensions relates to the load people use. Using a barbell predisposes us to load more weight, but we can’t forget that our goal is to isolate our triceps. Because of that, we should use a light enough weight and do at least eight solid repetitions on every set.

Another significant mistake to look out for is allowing your elbows to travel back and forth. For example, your elbows would move back when lowering the weight, then travel forward as you extend them. Doing so isn’t necessarily harmful, but it prevents you from isolating your triceps. Fix the mistake by anchoring your elbows in position, even if that means using less weight.

Arching your lower back is the third error to know and avoid. A low back arch can occur with all three variations, but it’s most common on the standing overhead triceps extension. Avoid arching because that places unnecessary stress on your lower back, increasing your risk of an injury. Instead, engage your abs before each set and maintain a rigid torso.

Similar Exercises to the Barbell Triceps Extension

Triceps Rope Pushdown

The rope pushdown is an effective isolation exercise for the triceps. The movement has a good overloading potential and a considerable range of motion. Plus, using a rope forces you to maintain proper technique and use the right amount of weight.

Triceps Dips

Dips are a compound exercise that trains a range of muscles and emphasizes our triceps. Unlike chest dips, where you lean your torso forward, the triceps variation forces you to maintain a more upright torso. In doing so, you shift the emphasis to your triceps, causing them to do more of the work.

Triceps Kickback

The triceps kickback is one of the simplest and most overlooked exercises for inflating the back of the upper arms. Kickbacks are effective because they isolate the triceps and prevent other muscle groups from contributing. Plus, the range of motion is excellent, and you only need a dumbbell.

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The sumo squat is an effective but often overlooked variation that strengthens the lower body and works our inner thigh muscles. The exercise gets its name because you have to assume a wider stance, similar to a sumo wrestler.

Adding sumo squats to your arsenal of lower body exercises is a great way to change up your training, improve adductor strength, and build muscle in your entire body. Doing sumo squats can also improve posterior chain (glute and hamstring) activity because the movement emphasizes hip extension.

Sumo squats are also fantastic for taller lifters who struggle with technique or fail to engage their quadriceps well on other leg exercises. Aside from its benefits inside the gym, the sumo squat can also benefit our sports performance and everyday life.

How to do a Sumo Squat

1. Set the barbell at collarbone height. 
2. Stand in front of the barbell and place your hands evenly over it, slightly wider than shoulder level apart.
3. Tuck your head underneath and position your upper trapezius against the barbell.
4. Plant your feet on the floor, take a breath, and extend your knees to unrack the barbell.
5. Take a couple of steps back to clear enough space for safe squatting.
6. Widen your stance as comfortably as you can and position your toes at a 45-degree angle. Ensure that your knees also point in the same direction.
7. Bring your chest out, engage your abs, and take a breath.
8. Descend as low as you comfortably can while keeping your heels in contact with the floor.
9. Once you reach the bottom position, hold for a moment and press through your heels to squat back up. Exhale near the top.
10. Take another breath and repeat.

What muscles does sumo squat with a barbell activate?

The quadriceps are the primary muscle group that works during sumo barbell squats (1). The muscle covers the front side of our thighs and produces knee extension (straightening of the leg) (2). Our quadriceps work hard to control the descent, then reach peak activation as we start going back up.

Our glutes and hamstrings also contribute to the sumo squat. Unlike other squat variations, there is significant torso lean on sumo squats, which means we have to rely on hip extension more. Since our hamstrings and glutes are essential in driving our hips forward, sumo squats train these muscles better.

Our adductors, the inner thigh muscles, also activate during sumo squats. The muscle group primarily works to keep us stable and in position. But thanks to the wider stance, our adductors are at a mechanical advantage, allowing them to contribute.

Sumo squats are also great for engaging our core musculature, which works hard to keep us stable and in position. In addition, our rectus abdominis, transverse abdominis, erector spinae, obliques, and upper back muscles flex isometrically to maintain a rigid torso.

Tips for Proper Execution of the ​​Sumo Squat with a Barbell

A beneficial cue for squatting is to imagine that you’re trying to sit inside an invisible chair on your way down. Doing so will help you keep the load over mid-foot, allowing you to remain balanced and use your strength effectively.

Another vital tip for sumo squatting is to keep your knees pointed out. Trainees with flat feet or weak adductors might find themselves with caving knees, which can lead to injuries. 

Maintaining a good spinal position is also essential for your safety and optimal performance. Keep your chest out to ensure a neutral spine. Filming some of your working sets can also help you see your spinal position while squatting.

A simple way to make the sumo squat more effective is by adding a brief pause at the bottom. Doing so will make the movement more challenging and allow you to better activate your lower body musculature.

Variations and Modifications of the Sumo Squat (barbell)

1. Box Sumo Squat

The box sumo squat is a variation where you place a box or another similar object behind yourself. You then squat down, tap the box with your buttocks, hold the position for a moment, and go back up. Box squats are beneficial for reinforcing proper mechanics and learning how to do each repetition in the same way.

2. Pause Sumo Squat

The pause sumo squat is a great variation that builds strength at the bottom position. Instead of going down and squatting up immediately, you hold the bottom position for one to three seconds. Doing so prevents you from using the stretch reflex and instead forces your muscles to produce more force.

3. Safety Bar Sumo Squat

The safety bar sumo squat is the same as the barbell version. The primary difference is that you’re using a safety bar, which offers some unique benefits. For example, a safety bar requires less shoulder and upper back mobility to use.

Mistakes to Avoid

A common mistake related to sumo squats is not assuming a wide enough position. Some trainees widen their stance by an inch, thinking they are doing a sumo squat. But to make good use of the exercise and reap its benefits, you have to widen your stance significantly more than usual. As a rule, you should begin with 1.5 times the stance you use for regular squats.

Another common mistake with sumo squats is not descending enough. The error is common with all squat variations and typically comes from using too much weight. Aside from that, poor adductor flexibility might prevent you from squatting deep enough with a sumo stance. Aim to have your thighs become parallel to the floor on each repetition.

You should also be careful not to lean forward when doing sumo squats. Leaning forward often comes from poor ankle mobility, which forces your heels to lift off the floor as you descend. Shifting the load on your toes can lead to instability and prevent you from training well. Even worse, doing so can lead to an injury. Take good care of your ankle mobility, and consider a coach who can review your squatting technique if you’re dealing with instability.

Similar Exercises to the Sumo Squat (barbell)

Goblet Squat

The goblet squat is a variation where you hold onto a dumbbell in front of your chest as you squat. You have to assume a slightly wider stance so there is enough room for your elbows to travel between your thighs on your way down. Aside from the wide stance, goblet and sumo squats are similar because they train many of the same muscles and offer an excellent overloading potential.

Front Squat

Front squats are a variation where you support a barbell on the front side of your shoulders. Thanks to the position, you have to maintain a more upright torso and engage your core muscles much more. The front squat is similar to sumo because you’re using a barbell in both movements, the mechanical tension is high, and you train your whole body.

Back Squat

The back squat is the same as a sumo squat. The barbell position is the same, you’re training through the same range of motion, and you get to develop many of the same muscles. The only difference is sumo has you assume a wider stance.

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Despite its brutish name, the skullcrusher is a safe and practical exercise you can use to inflate your triceps and make them stronger. 

Unlike many triceps exercises, the skullcrusher is beneficial because it has a good overloading potential and primarily trains the triceps. You can keep adding weight to a barbell for a long time and progressively build up your triceps. 

But doing so won’t come at the expense of training other muscles and taking the tension away from your triceps. The skullcrusher is also great because it places a significant stretch on your triceps, unlike many other exercises.

Doing skullcrushers is beneficial for overall arm development and physical abilities. The triceps cause elbow extension, making them valuable for various activities, including sports, pressing weights in the gym, and lifting objects above your head.

How to do a Barbell Skullcrusher 

1. Adjust a gym bench to a flat position and place an empty barbell at your feet.
2. Grab the barbell with an even, overhand grip and have your hands shoulder-width apart.
3. With the barbell in your hands, thrust it up and hold it in front of your chest, similar to how you would hold it for an overhead press.
4. Carefully sit on the bench and lie back as you simultaneously extend your arms.
5. Once lying back, you should have a firm grasp on the barbell and have it over your chest with your elbows extended.
6. Plant your feet on the floor, pinch your shoulder blades together, and position the barbell directly over your forehead. Put your wrists, elbows, and shoulders in a straight line.
7. Take a breath and lower the barbell behind your head. You should feel a stretch in your triceps.
8. Hold the bottom position for a second and extend your arms, exhaling on the way up.

What muscles does the skullcrusher with a barbell activate?

The primary muscle that works during skullcrushers is the triceps. The muscle covers the rear of the upper arms and produces elbow extension (straightening of our arms) (1). Our triceps are most active from the bottom position, just as we begin to extend our arms, but they support the entire movement. Our shoulders are also involved in the exercise, primarily working to keep our arms in a stable position. 

Aside from these muscles, our upper back and midsection musculature engage to maintain a rigid torso position. In addition, the rectus abdominis, transverse abdominis, obliques, lats, rhomboids, trapezius, and other muscles flex isometrically, which allows us to remain in a stable position and keep our shoulder blades back.

Tips when Performing Skullcrusher with a Barbell 

Maintaining a steady elbow position is essential for safe and effective skullcrushers. Position the barbell over your forehead and keep your elbows in that position throughout the set. Doing so will make the movement more challenging, but it will help you activate your triceps better.

Training through a full range of motion is also crucial for effective skullcrushers. Lower the barbell as much as you comfortably can, then extend your arms and lock out your elbows. Using a full range of motion will allow you to engage your triceps better on every repetition. 

You should also pick the correct load for productive skullcrushers. As a rule of thumb, you should be able to do at least eight good repetitions. If you fall short of that goal, lower the weight and try again.

Controlling the weight throughout each repetition is also essential for the exercise. Lower the barbell slowly; don’t let it drop behind your head. Similarly, extend your arms smoothly instead of jerking the weight back to the starting position. Being mindful of how you do each repetition will help you engage your triceps more effectively and reap better results.

Variations and Modifications of the Skullcrusher (barbell)

1. EZ Bar Skullcrusher

The EZ bar skullcrusher is the same as a barbell movement, the only difference being the equipment you’re using. EZ bars are smaller, lighter, and shaped in a way that allows for safer gripping. An EZ bar is a good alternative if straight bars cause elbow or wrist discomfort. 

2. Dumbbell Skullcrusher

Dumbbell skullcrushers are an excellent alternative to the barbell version. Using dumbbells allows you to train both arms independently and prevent muscle imbalances from developing. In addition, dumbbells offer greater mobility, allowing you to train through a more extended range of motion.

3. Pause Skullcrusher

Adding a pause at the bottom of a skullcrusher is an effective way to challenge yourself with a lighter load. Doing pause training reinforces proper technique and forces you to pick a weight that’s not too heavy. Plus, holding the stretched position for one to three seconds causes a more significant stimulus in your muscles.

Mistakes to Avoid

The most common mistake related to skullcrushers is using too much weight, which shortens the range of motion. Sure, you’re using a barbell, which hints at the idea of lifting heavyweights. But we can’t forget that skullcrushers are an assistance exercise for the relatively small triceps muscle. So, use the appropriate load that allows you to do at least eight good repetitions on every set.

Another mistake with skullcrushers is not keeping a rigid torso throughout the movement. A relaxed upper body leads to unstable shoulders and arms, which prevents you from training safely. So, bring your shoulders back, dig them into the bench, and engage your abs before each set.

You also need to be mindful of your wrist position when doing skullcrushers. Some trainees allow their wrists to bend back, putting stress on the joint and leading to pain. Straighten your wrists before each set and keep them in that position until the end.

Similar Exercises to the Skullcrusher (barbell)

Triceps Kickbacks

The triceps kickback is a simple and effective movement you can use to isolate and inflate the back of your upper arms (2). Typically, you would bend forward with a dumbbell in each hand, lift your elbows to torso level, and begin to lift the dumbbells back and toward the ceiling. You can also use a cable station for triceps kickbacks.

Triceps Rope Pushdown

The rope pushdown is an excellent isolation movement for your triceps. Using a rope reinforces proper training form and helps you emphasize the lateral head of your triceps (2). The activity also offers a great range of motion, making it an excellent choice for your triceps routine.

Overhead Triceps Extension

Overhead extensions are also great for isolating your triceps and improving shoulder stability. In addition, the movement is an excellent alternative to skullcrushers because it trains your triceps in a similar way, thanks to shoulder position.

Close-Grip Bench Press

The close-grip bench press is an excellent compound movement that allows you to emphasize your triceps and overload them with more weight. Like skullcrushers, you can do the close-grip press with a barbell, which offers a good range of motion, and develops pressing strength.

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People often go about building strength and power separately. But the truth is, you don’t have to split your training and complicate things unnecessarily. Exercises like the clean pull work great because they mix different training elements and develop multiple athletic characteristics. They work on building strength first and later leverage that to build power and explosiveness.

The clean pull is a three-stage movement that forces you to produce a lot of force quickly. As a result, you train many muscle groups simultaneously, build whole-body strength, and become more explosive. Because of that, clean pulls improve your athletic performance, make you stronger, and could even benefit your daily life.

How to do a Clean Pull 

1. Stand in front of a loaded barbell, similar to how you would for a deadlift. Your feet should be hip-width apart, and the barbell should be over the mid-foot.
2. Your back should be neutral with your chest out and arms to your sides. 
3. Bend forward and grab the barbell with an even overhand grip at shoulder-width distance.
4. Bring your shoulders back as much as you can to straighten your back, bring your shins against the bar, and pull the slack off the barbell.
5. Take a breath and initiate the pull by digging your heels into the floor.
6. Extend your hips and knees as you maintain your neutral back position.
7. As the barbell travels up, extend your knees with your hips.
8. Once the barbell goes over your knees, initiate the second stage by forcefully pressing your heels into the floor as if you were trying to do a vertical jump.
9. As the barbell keeps traveling up, forcefully drive your hips forward, fully extending your ankles, knees, and hips. While doing so, shrug your shoulders to raise the bar even more – it should go slightly above your waist.
10. Lower the barbell slowly by first bringing your glutes back. Keep your chest out and back straight.

What muscles does the clean pull activate?

Clean pulls emphasize your entire posterior chain (1). Specifically, the exercise works your hamstrings, glutes, and erector spinae. Your hamstrings and glutes work hard to produce hip extension while your erector spinae contract to keep your back neutral. The movement also works your quadriceps. As you begin to raise the barbell, your quadriceps extend your knees, allowing your legs to become straight at the top position.

Clean pulls also involve your entire upper back musculature: rhomboids, latissimus dorsi, trapezius, and other muscles. These muscles keep you in position, and your trapezius gets more involved near the top as you shrug the barbell up.

Your abs, obliques, and transverse abdominis also work hard to keep you in a stable position as you lift and lower the barbell. Finally, we have your shoulders, biceps, and forearms. These muscles play an essential role in holding onto the weight, making the clean pull a fantastic full-body activity.

What is the difference between Clean Pull and Deadlift?

The bar speed and execution is the most notable difference between clean pulls and deadlifts. With deadlifts, the goal is a slow and controlled repetition where the barbell travels in a straight vertical line (2). Clean pulls have you use much more explosiveness to propel the barbell up. Also, unlike deadlifts, the weight travels in an “S” pattern (first pulling toward your body, then moving it slightly away, and bringing it back in for the finish).

The clean pull also has a slightly different starting position. Specifically, your torso must be a bit more upright, so your hips must be lower (1). In contrast, deadlifts have you keep your hips slightly higher and knees a bit more extended. As a result, you can engage your quadriceps better and force a more explosive initial pull of the barbell.

Variations and Modifications of the Clean Pull

1. Clean High Pull

The clean high pull is a variation of the regular exercise where you attempt to lift the bar even higher. To do that, you must keep pulling the barbell straight up, following the initial two vertical thrusts. Clean high pulls are beneficial for reinforcing a more assertive and explosive execution of the movement, leading to better shoulder, trap, and bicep involvement.

2. Block Clean Pull

The block clean pull is a variation where you elevate the barbell on blocks and only do the top half of the range of motion. This variation is beneficial for practicing the final extension without becoming too tired. 

3. Clean Pull Hold

The clean pull hold is a variation where you hold the shoulder shrug position for two to five seconds. The movement is good for reinforcing balance, working your back more, and emphasizing complete extension.

Mistakes to Avoid

A common mistake to avoid with clean pulls is using too much weight. In doing so, you can’t accelerate the barbell off the floor and essentially turn the movement into a deadlift. You should practice clean pulls with less weight to achieve good speed and explosiveness in one smooth motion.

Another mistake to watch out for is turning the clean pull into a deadlift with a shrug on top. Clean pulls are about accelerating the bar off the floor and accelerating it again at thigh level, allowing you to use the momentum to raise it a few extra inches at the top. The movement should feel like a single unit, not as separate exercises bundled together.

The last common mistake to avoid relates to the initial setup. People new to the movement often approach it as they do a deadlift, which isn’t necessarily bad, but it’s not ideal. With clean pulls, your hips have to be lower, and your torso has to be more upright. The position will allow you to turn the initial pull more into a squat than a hip hinge. In doing so, you can engage your quadriceps better and generate enough force to accelerate the barbell.

Similar Exercises to the Clean Pull 

Deadlift

Deadlifts are similar to clean pulls because both movements take advantage of hip extension and activate many of the same muscle groups (1, 3). The differences stem from the initial setup, the load used, and the speed of execution. As a result, deadlifts develop maximal strength, whereas clean pulls build explosiveness.

Shrug (Barbell)

Barbell shrugs are essentially the final portion of the clean pull. As you lift the weight off the floor and raise it to your upper thigh area, shrugging is what allows you to raise the barbell a few extra inches.

Snatch Pull

Snatch pulls are similar to clean pulls in terms of the range of motion, objective, and execution. The primary difference is, snatch pulls are primarily used to help lifters master the extension on their way to a perfect snatch. With snatch pulls, your grip on the barbell is also much wider.

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If you’re looking to build genuine power and balance, you should include Olympic lifts in your training. The hang snatch is one of the best full-body dynamic movements you can do to build speed, strength, overall balance, and muscle mass. Doing the hang snatch regularly can improve your sports performance, build your core strength, and teach your muscles to produce more force quickly. 

The hang snatch is also beneficial for your daily life because the movement trains all major muscle groups in your body, making you stronger and allowing you to tackle everyday tasks with ease.

How to do a Hang Snatch 

1. Hold a barbell with an overhand snatch grip. Your arms should be straight and to your sides with hands near both ends of the barbell. The barbell should rest against your upper thighs.
2. Spread your feet hip-width apart with toes pointing slightly out. Ensure that your knees are straight and that you’re balancing yourself on your whole foot, not leaning back or forward.
3. Bring your shoulders back and down, engage your abs, and take a breath.
4. Descend into the hang position by hinging at your hips. Bring your glutes back as you maintain a neutral back. Allow your knees to bend so your shins remain vertical. Your shoulders should be directly over the barbell.
5. Lower the barbell to a solid and comfortable position. The position can be quite low or just a few inches down your thighs. Practice for a while to find your ideal point. Most people should aim for around knee level.
6. Extend powerfully by driving through your feet as you extend your knees and hips.
7. As the barbell travels up to hip level, begin the second phase by shrugging your shoulders and pulling the barbell forcefully with your arms and back muscles.
8. With the barbell accelerating rapidly, begin the final phase by ducking under the weight with your arms straight, core engaged, and heels in contact with the floor.
9. If you do everything correctly, you should end up in an overhead squat position with the barbell over your head.
10. Squat up, extending your ankles, knees, and hips.

What muscles does the hang snatch activate?

The primary muscles that work during a hang snatch are your hamstrings, glutes, and quadriceps. These muscles provide essential force during the initial hinge and thrust, allowing the barbell to gain speed on its way up. Your erector spinae and abdominal muscles (rectus abdominis, transverse abdominis, and obliques) also provide crucial support to maintain your position as you lift the barbell.

Once you’ve gone through the initial thrust and the barbell travels up, your entire upper body pulls the barbell up, allowing you to complete the catch. Your latissimus dorsi, rhomboids, trapezius, shoulders, biceps, triceps, forearms, and other muscles work together to complete the repetition.

Your quadriceps work the most during the final portion of the lift as the barbell is over your head. The muscle group produces the knee extension needed to do the overhead squat and finish standing up.

How to integrate the hang snatch into your workout?

If you’re new to the movement, your primary goal should be to master proper execution. So, begin with an empty barbell or PVC pipe and do multiple sets of two to three reps. Doing so is great for improving your technique without fatiguing yourself too much. If you’re already familiar with the movement, do multiple sets of two to three reps with a moderately heavy load that allows you to lift the barbell quickly.

If you’re more advanced and looking to build even more power and explosiveness, you can use heavier weights and do singles. To make up for the low repetition count, you can do upward of six, eight, or even ten total sets. We recommend doing hang snatches early in your workouts. Since the snatch relies heavily on proper execution, it’s best to do it while you’re still fresh. Otherwise, tired muscles can hinder your technique.

Variations and Modifications of the Hand Snatch 

1. Hang Power Snatch

The hang power snatch is a good variation that forces you to produce even more force as you lift the barbell. The movement is similar to hang snatches, but instead of catching the barbell in a full squat, you receive it in a half or quarter squat position. So, you have to lift the barbell with much more power to land in this higher position.

2. Block Snatch

With block snatches, the barbell rests upon blocks, which naturally limits your range of motion for producing power to accelerate the weight. Doing the block snatch variation is excellent because it improves pulling mechanics and forces you to engage your muscles as best as you can to produce enough power.

Mistakes to Avoid

A common mistake related to the hang snatches is using too much weight. The goal with the movement isn’t to load as much weight on the bar as possible but to do the exercise effectively. To achieve this, you should start with lightweight to improve your timing and technique.

Another mistake you could make with hang snatches is to relax your body at crucial parts of the lift. The hang snatch is a whole-body dynamic movement that relies on raw power that comes from creating tightness in your entire body.

A mistake that relates to hang snatch programming is to do the movement too late in your workout. As an exercise that requires fantastic technique, it’s best to do it early in your training, preferably right after warming up. Doing so will prevent any tired muscles from hindering your performance or leading to poor technique.

The final mistake to consider, especially if you’re new to the exercise, is excessive forward swinging of the barbell. Swinging typically occurs due to a lack of good vertical extension. Instead, lifters would thrust their hips forward, which pushes the barbell far forward, creating a large loop. Doing so makes the exercise unnecessarily tricky and can cause you to lose balance, fall forward, or fail to receive the barbell.

Similar Exercises to the Hang Snatch 

Snatch Pull

The snatch pull is similar to hang snatches in many ways. The grip width is the same, and you have to produce explosive strength to thrust the bar up. The difference is, snatch pulls have you lift the bar off the floor and pull it to just above your waist instead of over your head.

Overhead Squat

Overhead squats are similar to hang snatches because the movement is part of the whole exercise. As you receive the barbell during a hang snatch, you’re in an overhead squat position. In that sense, doing overhead squats can improve your snatch pull performance.

Snatch Grip Power Shrug

To do snatch grip power shrugs, you have to grab the barbell wide, similar to how you would for the hang snatch. This shrug variation is essentially your upper body thrusting the barbell up before you receive it overhead. 

Upright Row (Barbell)

The upright row is a movement where you stand tall, hold onto a barbell, and row from your waist to your chest. Unlike the hang snatch or its variations, the upright row doesn’t have a dynamic element. The goal is to do the movement smoothly by emphasizing your upper back, shoulders, and biceps. But upright rows are similar to hang snatches because the exercise trains some of the same muscles you use. As a result, that strength can carry over to a better hang snatch.

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