Zancada y extensión de hombros con barra


Select the appropriate plates amount to put them on the barbell. Put the barbell on the traps and grab it firmly with your hands. Stand straight and spread your feet at shoulder width apart. Contract your pelvic floor and core while keeping your chest up.


Step forward with your right leg making a 90º degree angle between your legs and bending your knees, slowly lower your body down until your right knee almost touches the floor while you inhale. Extend your arms to push the bar straight up until your elbows are extended but not locked out. Make sure to keep your right shin perpendicular to the floor avoiding the rise of the front heel Pushing mainly from the heel, return to the starting position and lower the weight until the bar touches your traps. Make sure you don't move your torso backwards while you perform the exercise. Repeat the movement for the specified amount of repetitions and then repeat with the other leg.

TIPS: To maintain the balance, try to move the feet always in the same line without crossing them.

Works core, glutes, hamstrings, quads, shoulders, and triceps 

Grab a barbell with an overhand grip, hands shoulder-width apart. Keeping the barbell close to your body, lift it until it's just above your collarbone (A). Lunge forward with your left foot and lower your hips until your left knee is bent 90 degrees and your back knee is just a few inches from the floor, simultaneously pressing the bar straight overhead (B). Return to the starting position as you lower the barbell. Repeat with the opposite leg. That's 1 rep.