Media sentadilla y press de hombros con barra


Stand straight with your feet shoulder width apart. Select the appropriate plates amount to put them on the bar. Grab the barbell with prone grip and place it just above your shoulders, under your chin. Your hands should be slightly wider than shoulder-width apart. Contract your pelvic floor and core while keeping your chest up. Your elbows should point forward.


Bend the knees and move your butt back, lowering your legs until your thighs are parallel to the floor while you inhale. In a fast movement, return to the starting position pressing mainly from your heels while you exhale. Extend your arms to push the bar straight up until your elbows are extended but not locked out. Slowly lower the weight until your hands are just above your shoulders. Make sure you don't arch your back when you perform the exercise.

TIPS: Make sure your knees are always pointing towards the toes. Focus on always having your weight on the entire soles of your feet. Your head and chest should always look forward. The exercise key is quality over quantity. The trick is to perform the exercise using proper form.

Muscles worked