From: http://www.straighttothebar.com/2007/10/29_things_to_do_with_a_barbell.html
This is an extremely low tech high effect solution to a hammer jammer system.
As you press on the barbell it moves upwards in an arc like fashion. You can
isolate the pressing motion by keeping your legs in an athletic lean position
without bending them and initiating the force through your core, or you can tack
some weights and lower the stack with your legs, and while driving through your
2. Lumberjack Squat
This is an exercise that can help beginners learn how to squat using their hips. It
removes the large majority of compressional forces on the spine, that can be
associated with back squats. The idea is to interlock your fingers as high up on
the barbell as you can, and then allow the bar to rest at the bottom of your chest,
or right on your sternum. You want to actually be leaning into the barbell, so as
you squat your hips come into play and act as a set of brakes. Then drive your
weight through your heels so you’re leaning forwards again. This is one of the
exercises that I highly recommend using the 45 pound plates; if weight is not an
issue. Otherwise you can always progress upwards in increments of 2.5 all the
These ones actually change then angle of pull from parallel to the floor, to about
45 degrees, depending on limb length and how far you start and end. Essentially
you want to have your back facing the wall, and the execution is the same as a T-
Bar row except that you are only using one barbell. Here is another situation
where you will most likely want to use many smaller weights instead of few
larger ones, due to the R.O.M. decrease that happens with bigger plates.
This one takes advantage of the high pull motion with a change of feel. You’ll
want to actually face the barbell perpendicular so that you become a larger
extension of it. Reach down and grasp the bar near the end (the closer to the end,
the heavier) while keeping a straight back, and pull your elbows as high as you
can.
5. Overhead Squat
This is not what is considered the overhead squat, however it can add a whole
new challenge, especially in the shoulders and core. You basically outstretch
your arm(s) (one arm version showed here) and squat down as you would in the
lumberjack squat.
This is a modified version in which you lay down on the floor with the end of the
barbell sitting over your the crease in your elbow. Essentially press straight up,
and the weight will move up and behind you as it does with that arc like
movement. This one is a bit tougher because the nature of the barbell when
This is where you straddle the barbell with both legs, and grasp above the
weights while you lower yourself straight down as if sitting down into a chair. The
R.O.M. is limited so you can use heavier weights if you feel comfortable.
8. Modified Stiff-legged Deadlifts
The same concept as a regular stiff-legged deadlift except that you choose a side
to start with and grasp the barbell only with one hand. The motion is the same,
9. Suitcase Deadlift
This one is an older movement beginning to resurface itself into the main scene.
Essentially it’s the exact same thing as the stiff-legged version mentioned above,
except that you bend your legs and sit back as you pull up, so a deadlift where
only one arm is holding the weight, and the opposite side as to contract very
This one’s a bit harder than it looks, the weight will rise behind you as you lean
into it, and the weight feels significantly heavier than it really is.
11. Push-ups
Just like it sounds, except that you place one hand on the barbell to raise
yourself a bit higher. It really helps to use the big plates as this will make things
a bit more challenging. If you want to add some more core stability and
coordination you can push up, and then power yourself over it and land with the
Just like it sounds, grasp the edges of the bar, and roll your fingers up to your
wrist, activating the wrist flexors and improving your overall grip strength as
sometimes sweaty hands can make this part of the bar harder to hold. You also
get the bonus of dealing with a larger surface area, rather than the body of the
barbell.
Basically you bend at the waist preventing your back from rounding as you stand
on the side of the barbell, and then raise it as high up to your sides as you can.
This one is harder than it looks, and can be a new facet to rear delt training.
This one is a bit difficult to explain since the bar somewhat throws off the motion
of the windmill, and it’s much less stable, but if you’re looking for a challenge or a
new take, this might be the trick for you. Get under the bar, and outstretch your
hand, as you go down you’ll want to stare up at the bar to keep your focus high,
and bend at the waist so that your trunk becomes parallel to the floor.
This one is an excellent challenge for overall core stability, and this one stresses
the chest, shoulders, and elbows very heavily. You want to lock your feet into the
ground and maintain a tight waist as you allow the outstretched barbell to drift
as far to your side as you can, any lower than parallel can become very
Here’s the setup, essentially same as the first, and altering the distance between
the barbells can shift the arcs and angles a bit differently.
16. Modified Hammer Jammer (Double Barbell version)
This time you use two barbells, and most likely cut the weight down, as this one
can become very difficult very quickly. Same as above although you’ll have to use
Same as it is with the single except you’re going to have to exert more core
This one I think is a bit easier than with a single barbell, due to the balance from
side to side. Essentially you want to lean back, squat down to a quarter squat or
so, and pull elbows back as if giving someone an elbow to the ribs.
This one you will most likely want a partner to pass you the weights because it is
extremely awkward to roll onto each side to grasp the barbell, however once you
give these a try, you may find that work very well for hitting the upper chest,
because the barbell moves up and back.
This one is absolutely amazing, and difficult to describe where you will feel the
tension because it shifts all over the upper body depending on how you are able
to transfer forces.
This one is a bit challenging to get into position, but when done unilaterally it
position. The weights moves forward, and upwards so it really challenges you to
maintain a tight position.
These can be extremely difficult to get used to, but not only are they stressing
the lateral head of the deltoid, but the posterior comes into play very heavily the
higher up you go. It also challenges the rotators because the arc like movement
goes against the conventional lateral raise, and can help with stubborn external
rotators.
23. Double Standing Russian Twist
This one is probably one of the toughest core exercises with a rotational
component, with or without weights. The idea is to get the barbells swinging in
succession so that one is a few inches or feet away from the other, and they
move as a windshield wiper. With weight this is extremely difficult and not for the
faint of midsection.
24. Double Barbell Shrugs
This one can be a test of grip strength if held on the edge of the barbell, and the
shrug pulls the weight behind you, really loading Trapezius 3 and 4. If you’re going
for a pure strength perspective grab the business portion of the barbell and
shrug, the only real difference is grip strength.
This may soon become my new favorite exercise due to the new angle on an old
favorite. Essentially you get in between the bars, and deadlift away, the
movement is the same, except that it might be less stressful on the back if you
lean into the pull of the movement.
Don’t have a set of push up bars? Feel free to give this one a shot, it also doubles
as a fly if you allow the barbells to roll to your sides. If you do not keep your arms
close to your sides, you may find the barbells rolling to your sides. I’d recommend
using the 45 lbs. on this so that you can really get a deep stretch. If this is not
difficult enough try it with your feet on a bench or box, a weighted vest, or a
Or in this case double barbell bench dips. Essentially the same set up as the push
ups except that you face the other directions with the barbells to your back, you
can add a box to the mix, some weight, or aim for high reps. This one also has a
tendency for the barbells to roll away to your sides, so it keeps a deep
contraction of the chest, and shoulders, to prevent this. Also makes a good
beginning progression to the iron cross if you have your feet up on something.
Now this one hits the calf from a whole new approach. The key differences
between this and the machine standing calf raises, is that instead of moving
upwards, you’re moving upwards and forwards with the arc of the movement. Add
some plates below your feet to deepen the stretch. You may want a partner to
help pass you the weight, because too much weight can be risky when picking up
the barbells.
Like the standing calf raise this one forces you to drive forwards as well as
upwards, hitting the muscle in a new way. Like the previous exercise you may
EXTRAS...
from the book “Training for Warriors” by M. Rooney