The 124 Best Barbells Exercises

1. 1. Barbell Bench Press

   

   8,702,771 SETS LOGGED99.2 mSCORE

   Bench Press is one of the three Powerlifting movements, and one of the most common upper body exercises. It’s a fantastic compound exercise that can help you build strength in your chest, shoulders, and triceps. It’s a staple in most fitness programs, and is often used as a metric for tracking upper body strength in general.

   • Intermediate
   • Chest

2. 2. Barbell Curl

   

   6,392,670 SETS LOGGED98.5 mSCORE

   As with other curls, this isolation exercise targets the biceps. The use of a barbell adds more stability to this movement, and somewhat restricts your range of motion. This added stability means you can focus more on exertion than stabilizing the movement. This is a great variation for helping you build strength in your biceps.

   • Beginner
   • Biceps

3. 3. Back Squat

   

   6,036,005 SETS LOGGED99.3 mSCORE

   Back Squat is one of the three Powerlifting movements, and one of the most common lower body exercises. It’s a great compound exercise that can help build strength and muscle mass in your leg, especially your quadriceps. It’s a staple in most fitness programs, and is often used as a metric for tracking lower body strength in general.

   • Intermediate
   • Quads

4. 4. Deadlift

   

   5,108,578 SETS LOGGED98.7 mSCORE

   Deadlift is one of the three powerlifting movements. It’s a compound exercise that primarily targets muscles in the rear chain (backside of the body), and is great for developing strength in these muscles. It’s a staple in most programs, and is often used as a metric for tracking strength.

   • Intermediate
   • Hamstrings

5. 5. Close-Grip Bench Press

   

   4,046,080 SETS LOGGED96.6 mSCORE

   Close Grip Bench Press is a triceps focused variation on the standard Bench Press. By bringing your hands closer together, you reduce the amount of tension in your chest, and place more of that tension on your triceps. This is a great exercise for working a little bit more triceps into your chest days.

   • Intermediate
   • Triceps

6. 6. Barbell Incline Bench Press

   

   3,953,814 SETS LOGGED98.9 mSCORE

   Barbell Incline Bench Press is a variation on a standard Bench Press. Similar to Bench Press, this compound exercise primarily targets your chest, but this variation places much more emphasis on your shoulders and upper chest.

   • Intermediate
   • Chest
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8. 7. Barbell Shoulder Press

   

   3,789,263 SETS LOGGED97 mSCORE

   Barbell Shoulder Press is a compound exercise that primarily targets your shoulders. By using a barbell instead of other pieces of equipment, you can add more stability to the movement, which allows you to focus more on exertion rather than stability. This is one of the best exercises for developing vertical pressing strength.

   • Intermediate
   • Shoulders

9. 8. Bent Over Barbell Row

   

   3,420,702 SETS LOGGED97.1 mSCORE

   Bent Over Barbell row is a compound movement that primarily targets your back, but also hits your shoulders, traps, and biceps. The use of a barbell adds more stability to this movement compared to something like dumbbells which can help you focus on exerting strength rather than stabilizing the movement. It’s a great exercise for building strength, and can be a way to start learning more advanced exercises like Olympic Lifts.

   • Beginner
   • Back

10. 9. Romanian Deadlift

    

    3,386,245 SETS LOGGED98.6 mSCORE

    Romanian Deadlift is a variation on the more standard Deadlift. It’s a compound exercise that primarily targets your glutes, and hamstrings. Unlike the standard Deadlift, this variation focuses mostly on driving your hips forward to raise the weight, and restricts movement in your knees. This is a great exercise for building strength, and can translate well to other exercises that utilize a hip hinge.

    • Intermediate
    • Hamstrings

11. 10. Reverse Barbell Curl

    

    2,450,617 SETS LOGGED96.8 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. Using a reverse grip increases the demand for grip strength, and can be a way to train for functional applications of biceps strength. The use of a barbell adds some stability to the movement when compared to equipment like dumbbells. This added stability means you can focus more on exertion rather than stabilizing the movement.

    • Beginner
    • Biceps

1. 11. Barbell Hip Thrust

   

   2,313,022 SETS LOGGED95.2 mSCORE

   Barbell Hip Thrust is a more challenging, weighted variation of the Hip Thrust. Beyond the added resistance from using a barbell, you’ll also place your shoulder blades on a flat bend in or to raise yourself off the ground. This is a great variation for anyone looking to make their Hip Thrusts more challenging.

   • Intermediate
   • Glutes

2. 12. Upright Row

   

   2,225,526 SETS LOGGED94.8 mSCORE

   Upright Row is a variation on the more standard Row. Like other Rows, this is a compound exercise, however this variation primarily targets your traps. The use of a barbell helps to stabilize the movement, allowing you to focus more on exertion than stability. This is a great exercise for developing functional strength, as well as being a great way to improve more advanced exercises like Olympic lifts.

   • Beginner
   • Trapezius

3. 13. Stiff-Legged Barbell Good Morning

   

   2,081,688 SETS LOGGED91.7 mSCORE

   Stiff-Legged Barbell Good Morning is a variation on the more standard Good Morning. Like other variations this exercise primarily targets muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. The use of a barbell can help to add more resistance to the exercise, as well as help force you to keep your back straight and chest up. Keeping your legs straight will likely limit your range of motion, but can help further recruit your hamstrings.

   • Beginner
   • Lower Back

4. 14. Front Squat

   

   2,014,709 SETS LOGGED93.4 mSCORE

   Front Squat is one of the most common variations of the more standard Back Squat. Like other squat variations, this is a compound exercise that primarily targets your quadriceps. By racking the bar in front of your body instead of behind, you can further emphasize your quads. While the movements are fairly similar, Front Squat may translate better to applications in sports and other real world activities.

   • Intermediate
   • Quads

5. 15. Good Morning

   

   1,566,812 SETS LOGGED90.4 mSCORE

   Good Morning’s are a compound exercise that primarily target muscles in the rear chain (backside of the body), but especially the hamstrings, and lower back. While this can be an effective exercise, there is some risk to performing this exercise with a loaded barbell on your back. If you’re unfamiliar with this exercise, try starting with a dumbbell variation as you learn the movement.

   • Intermediate
   • Hamstrings

6. 16. Barbell Shrug

   

   1,260,370 SETS LOGGED92.2 mSCORE

   Barbell Shrug is a variation on the more standard Dumbbell Shrug. Like other shrugs, this is an isolation movement that primarily targets your traps. The use of a barbell over dumbbells adds stability to the movement. This allows you to focus more on exertion than stability. The barbell also forces you into an overhand instead of a neutral grip.

   • Beginner
   • Trapezius

7. 17. Barbell Decline Bench Press

   

   1,208,914 SETS LOGGED89 mSCORE

   Barbell Decline Bench Press is a variation on the standard Barbell Bench Press. Like the standard Barbell Bench Press, this compound exercise primarily targets the chest, but also recruits the triceps and shoulders. Performing this exercise on a decline helps to emphasize the lower part of the chest.

   • Intermediate
   • Chest

8. 18. Push Press

   

   1,115,984 SETS LOGGED87 mSCORE

   Push Press is a compound explosive exercise that primarily targets the shoulders. It’s most similar to something like a Thruster, but relies much less on the lower body. This is a great exercise for practicing timing for more advanced movements like the Jerk, or simply improving strength and power in your overhead presses.

   • Intermediate
   • Shoulders

9. 19. Barbell Bicep Drag Curl

   

   1,093,826 SETS LOGGED87.2 mSCORE

   Similar to other curls, this exercise targets the biceps. The use of a barbell adds some stability to the movement which can help you focus more on exertion rather than stabilizing the movement. This exercise keeps more consistent tension in your biceps throughout the movement by raising the dumbbells in a straight line rather than an arc. More consistent tension makes this a fantastic variation for building muscle mass in your biceps.

   • Beginner
   • Biceps

10. 20. Reverse Grip Barbell Bent Over Row

    

    985,995 SETS LOGGED83.9 mSCORE

    Reverse Grip Barbell Bent Over Row is a compound exercise that primarily targets the back, but also hits the biceps and shoulders. The reverse grip can help further emphasize the biceps and recruit different muscles in the back compared to a standard grip. Using a barbell adds stability to the movement, allowing you to focus more on exertion rather than stability.

    • Beginner
    • Back

11. 21. Barbell Lunge

    

    982,507 SETS LOGGED95.7 mSCORE

    Barbell Lunge is a weighted variation on the standard Lunge. Similar to other lunges, this exercise primarily targets the quadriceps. By using a barbell you can add more resistance than just bodyweight. In addition to increasing resistance, the use of a barbell can also improve your form and posture while performing this exercise.

    • Intermediate
    • Quads

12. 22. Seated Barbell Shoulder Press

    

    940,459 SETS LOGGED85.7 mSCORE

    Seated Barbell Shoulder Press is a variation on the more standard Shoulder Press. Like other variations, this is a compound exercise that primarily targets your shoulders. By performing this exercise while seated, you add much more stability to the movement, allowing you to focus on exertion rather than stability. In addition, being seated also prevents you from utilizing your legs to assist in moving the weight.

    • Intermediate
    • Shoulders

13. 23. Bulgarian Split Squat

    

    917,815 SETS LOGGED91.2 mSCORE

    Bulgarian Split Squat is a compound exercise that’s somewhere between a Squat and a Lunge. It’s a compound exercise that primarily targets your quads. By placing your back leg on a flat bench, you add some instability to the movement, while also further emphasizing your quadriceps. This is a great exercise for developing strength, power and stability in your lower body.

    • Intermediate
    • Quads

14. 24. Standing Barbell Calf Raise

    

    890,124 SETS LOGGED87.1 mSCORE

    This exercise is a barbell variation of the standard calf raise. Like the standard variation, this exercise primarily targets your calves. The use of a barbell allows you to increase the resistance for this exercise beyond just your bodyweight.

    • Beginner
    • Calves

15. 25. Barbell Glute Bridge

    

    823,076 SETS LOGGED89.5 mSCORE

    Barbell Glute Bridge is a weighted variation of the more standard Glute Bridge. Like other Glute Bridge variations, this exercise primarily targets your glutes. By placing a barbell across your hips, you can add significantly more resistance than bodyweight alone. This is a great variation for developing both strength and power in your glutes.

    • Intermediate
    • Glutes

16. 26. Kneeling Squat

    

    744,635 SETS LOGGED73.9 mSCORE

    Kneeling Squat is a unique variation of the more traditional Squat. This compound exercise primarily targets the quadriceps and glutes. By performing the exercise from a kneeling position, you can eliminate stress on the lower back and knees. This adaptation makes it a great choice for those with mobility issues or anyone looking to focus more intensely on their upper leg muscles without the added complexity of balance.

    • Intermediate
    • Glutes

17. 27. Rack Pulls

    

    699,974 SETS LOGGED89.1 mSCORE

    Rack Pulls are an easier variation on the more standard Deadlift. By placing the bar on a rack, you can restrict your range of motion, and start the movement from a higher point. This is great for anyone with mobility limitations, or who simply want to focus on the top part of their range of motion.

    • Intermediate
    • Lower Back

18. 28. Landmine Row

    

    648,786 SETS LOGGED80.5 mSCORE

    Landmine Row is a compound exercise that primarily targets the back, but also hits the shoulders and biceps. The use of the landmine causes the weight to arc towards the chest, rather than move in straight line. This is an excellent exercise for adding some variety to your rows, and is a great way to build muscle mass and strength.

    • Beginner
    • Back

19. 29. Barbell Step Up

    

    646,727 SETS LOGGED82.7 mSCORE

    Targeting the quads, glutes, and hamstrings, the Barbell Step Up is a compound exercise that also challenges balance and coordination. Performing this exercise with a barbell increases the resistance, enhancing muscle strength and endurance, making it a valuable addition to lower body workouts.

    • Intermediate
    • Quads

20. 30. Power Clean

    

    589,096 SETS LOGGED85 mSCORE

    Power Clean is a compound explosive movement that targets a wide variety of muscle groups. This exercise focuses on quickly lifting a loaded barbell from the ground to your shoulders in a single motion. Due to its explosive nature, it's excellent for developing both strength and power. It's often used in athletic training to improve performance in dynamic activities.

    • Intermediate
    • Hamstrings

21. 31. Australian Chin Up

    

    574,231 SETS LOGGED60.3 mSCORE

    Australian Chin Up is a bodyweight exercise that primarily targets the back, biceps, and shoulders. This compound movement is performed from an inclined, horizontal position using a low bar, which makes it easier than standard Chin Ups. The inclined position adds stability, allowing you to focus on muscle engagement and form. It's a great exercise for building strength to progress towards full Chin Ups.

    • Beginner
    • Back

22. 32. Sumo Deadlift

    

    560,686 SETS LOGGED88.9 mSCORE

    Sumo Deadlift is a variation on the more standard Deadlift. Like other Deadlifts, this is a compound exercise that primarily targets muscles in the rear chain (backside of the body), and especially hamstrings and glutes. While this exercise receives some criticism, it’s a perfectly valid choice for building strength, and a great addition to your leg days.

    • Intermediate
    • Hamstrings

23. 33. Floor Press

    

    502,182 SETS LOGGED74.5 mSCORE

    An upper-body compound exercise focusing on the chest, triceps, and shoulders. Performed by lying on the floor and pressing a barbell upwards until the arms are fully extended, then lowering it back down. This movement limits the range of motion compared to a bench press, emphasizing the lockout phase of the press and reducing shoulder strain. Ideal for those looking to build upper body strength and muscle mass while minimizing shoulder joint stress.

    • Intermediate
    • Chest

24. 34. Pause Back Squat

    

    373,256 SETS LOGGED77.5 mSCORE

    Intensifies the traditional back squat by incorporating a pause at the bottom of the squat, targeting the glutes, quads, and hamstrings. This variation increases time under tension, improving muscle strength and depth control. Ideal for athletes and lifters looking to enhance their squat technique and build lower body power, the pause back squat challenges stability and promotes muscle engagement throughout the entire range of motion.

    • Intermediate
    • Quads

25. 35. Incline Barbell Skull Crusher

    

    360,747 SETS LOGGED59.5 mSCORE

    Incline Barbell Skull Crusher is a variation on the more standard Skull Crusher. Like other Skull Crushers, this is an isolation exercise that primarily targets your triceps. By positioning yourself on an incline, you can get more of a stretch in your triceps which can help improve muscle growth. The use of a barbell helps to add stability to the movement, allowing you to focus more on exertion rather than stabilizing the movement.

    • Intermediate
    • Triceps

26. 36. Pause Barbell Incline Bench Press

    

    354,437 SETS LOGGED92.6 mSCORE

    The Pause Barbell Incline Bench Press is a compound exercise that targets the upper chest, shoulders, and triceps with an added emphasis on improving strength through the bottom portion of the lift. By pausing at the bottom of each rep, this variation increases time under tension and requires greater control and stability, making it more challenging than the traditional incline press. This technique not only enhances muscle hypertrophy and power but also improves the lifter's ability to generate force from a dead stop. Ideal for those looking to break through plateaus in chest and pressing movements, it also contributes to overall shoulder health and stability.

    • Intermediate
    • Chest

27. 37. Pendlay Row

    

    338,822 SETS LOGGED63.6 mSCORE

    Pendlay Row is a variation on the more standard Barbell Row. Like other variations, this is a compound exercise that primarily targets your back, but also hits your biceps and shoulders. The key difference is that you reset to the ground between each rep, which helps improve explosiveness and promotes proper form. This is a great exercise for building strength and muscle mass in your back.

    • Intermediate
    • Back

28. 38. Inverted Row

    

    333,036 SETS LOGGED24.7 mSCORE

    Inverted Row is a bodyweight variation on the more standard row. Like other Row exercises, this is a compound exercise that primarily targets your back. The movement itself differs very little from a standard row. The benefit of this variation is that you can perform this exercise with your bodyweight, as well as keep your back completely straight.

    • Beginner
    • Back

29. 39. Clean

    

    333,029 SETS LOGGED83.3 mSCORE

    Clean is a compound, explosive exercise that targets a wide range of muscle groups including the legs, back, and shoulders. It involves lifting a barbell from the ground to your shoulders in one fluid motion. This exercise improves power, strength, and coordination, and is often used to develop overall athleticism and prepare for more complex Olympic lifts.

    • Intermediate
    • Hamstrings

30. 40. Pulse Back Squat

    

    330,595 SETS LOGGED83.2 mSCORE

    Enhances the traditional back squat by incorporating a small, pulsing movement at the lowest point of the squat. This variation significantly increases time under tension for the glutes, quads, and hamstrings, promoting muscle endurance and growth. The pulsing action challenges the muscles to maintain engagement through a more extended range, leading to improved strength and muscle tone.

    • Intermediate
    • Quads

31. 41. Barbell Ab Rollout

    

    321,071 SETS LOGGED28.5 mSCORE

    The Barbell Ab Rollout is a challenging core exercise that utilizes a barbell to enhance abdominal strength, stability, and endurance. Starting from a kneeling position with hands on the barbell, you roll the barbell forward while keeping your back straight and core engaged, then pull back to the starting position. This movement intensely targets the entire abdominal region, including the rectus abdominis and obliques, while also engaging the shoulders and back. It's an advanced exercise that requires good form and core strength to prevent back strain, offering significant benefits in core stabilization and muscular endurance.

    • Intermediate
    • Abs

32. 42. Wide Grip Barbell Curl

    

    319,346 SETS LOGGED69.5 mSCORE

    Similar to other curls, this isolation exercise targets the biceps. The use of a barbell adds stability to the movement, which allows you to focus more of your effort on exertion rather than stabilizing the movement. Using a wider grip helps to further recruit the short head of the bicep.

    • Beginner
    • Biceps

33. 43. Palms-Up Barbell Wrist Curl

    

    304,486 SETS LOGGED68.4 mSCORE

    An isolation exercise targeting the forearms. This is a great exercise for improving grip strength, or building muscle mass in your forearms.

    • Beginner
    • Forearms

34. 44. Lower Back Stretch

    

    300,795 SETS LOGGED2.5 mSCORE

    Lower Back Stretch is a bodyweight flexibility exercise that targets muscles in the lower back. It’s ideal for relieving tension and enhancing flexibility in the lumbar region. By incorporating this stretch into your routine, you can help prevent back pain and improve range of motion. It’s especially beneficial for individuals with sedentary lifestyles or those engaged in heavy lifting.

    • Beginner
    • Lower Back

35. 45. Pause Bench Press

    

    296,835 SETS LOGGED40.8 mSCORE

    A variation of the traditional bench press that emphasizes the bottom portion of the lift. This compound exercise targets the chest, triceps, and shoulders. By pausing for a brief moment with the barbell at chest level before pressing it back up to full extension, lifters increase time under tension and improve explosive power. This technique not only enhances strength gains by eliminating momentum but also develops control and stability throughout the lift. Ideal for powerlifters, athletes, and anyone looking to improve their bench press technique and overall upper body strength.

    • Intermediate
    • Chest

36. 46. Barbell Front Raise

    

    285,698 SETS LOGGED61.6 mSCORE

    Primarily focusing on the anterior deltoids, the Barbell Front Raise is an isolation exercise that enhances shoulder strength and muscular endurance. Performing this movement with a barbell ensures a balanced development of the shoulder muscles, contributing to overall shoulder health and aesthetic.

    • Intermediate
    • Shoulders

37. 47. Pause Front Squat

    

    266,953 SETS LOGGED62.9 mSCORE

    Introduces a pause at the bottom of the front squat to increase time under tension and improve depth and form. This exercise targets the quads, glutes, and core, enhancing strength and stability in the lower body.

    • Intermediate
    • Quads

38. 48. Palms-Down Barbell Wrist Curl

    

    266,714 SETS LOGGED69.9 mSCORE

    Palms Down Barbell Wrist Curl is an isolation exercise that targets the forearm. By positioning your forearm against a bench or other flat surface, you restrict any motion to your wrist. The use of a barbell helps to add some stability to the movement, as well as allowing you to perform the exercise with both sides moving a single weight.

    • Beginner
    • Forearms

39. 49. Single Arm Landmine Row

    

    262,656 SETS LOGGED48.6 mSCORE

    This exercise is a variation on Landmine Row. Similar to Landmine Row, this is a compound exercise that primarily targets your back. By performing this movement with each arm individually, you ensure that you aren’t compensating for any strength discrepancies between sides, as well as adding more instability to the movement.

    • Beginner
    • Back

40. 50. Clean Deadlift

    

    255,779 SETS LOGGED85.7 mSCORE

    Clean Deadlift is a variation on the more standard Deadlift. Like other Deadlift variations, this is a compound exercise that primarily targets the muscles in the rear chain (backside of the body), especially the glutes and hamstrings. Unlike a standard deadlift, the form for this variation is based on the Clean. This is a great exercise for improving your floor pull for Cleans.

    • Advanced
    • Hamstrings

41. 51. Box Squat

    

    254,347 SETS LOGGED66.2 mSCORE

    Enhances lower body strength by focusing on the glutes, hamstrings, and quads. Performed by squatting down to a box at parallel or slightly lower, then driving upwards. This exercise builds power and improves squat technique by encouraging a pause at the bottom.

    • Advanced
    • Quads

42. 52. Stiff-Legged Deadlift

    

    240,794 SETS LOGGED72.4 mSCORE

    The Stiff-Legged Deadlift is a compound exercise that primarily targets the hamstrings, lower back, and glutes. By keeping the legs relatively straight throughout the movement, it places an increased emphasis on hamstring stretch and engagement, promoting muscle strength and growth in the posterior chain. This variation also aids in improving flexibility and enhancing core stability. It's a valuable exercise for those looking to develop lower body power and posture, as well as for athletes seeking improved performance in activities requiring strong and flexible hamstrings.

    • Intermediate
    • Hamstrings

43. 53. Split Squat

    

    227,172 SETS LOGGED53.2 mSCORE

    Strengthens the legs and improves balance by isolating one leg at a time. Performed by stepping one leg forward and lowering the body until the back knee nearly touches the ground, it aids in developing unilateral leg strength and stability.

    • Intermediate
    • Quads

44. 54. Landmine Press

    

    223,890 SETS LOGGED53.3 mSCORE

    Landmine Press is a compound exercise that primarily targets your shoulders. The use of a landmine allows you to press the weight up and forward instead of only up. This can be a huge advantage for developing strength for sports or other functional applications.

    • Beginner
    • Shoulders

45. 55. Pause Barbell Decline Bench Press

    

    223,558 SETS LOGGED58.6 mSCORE

    The Pause Barbell Decline Bench Press is a compound exercise targeting the lower chest, triceps, and anterior deltoids, incorporating a pause at the bottom to intensify muscle engagement and control. This variation adds a significant challenge by increasing time under tension and improving explosive power from a dead stop, making it more demanding than its traditional counterpart. The decline angle emphasizes the lower pecs, while the pause strengthens the lifter's ability to overcome inertia, enhancing muscle growth, strength, and the ability to initiate movement from a complete stop. It's particularly beneficial for athletes seeking to enhance their bench press technique and power output.

    • Intermediate
    • Chest

46. 56. Landmine Romanian Deadlift

    

    214,077 SETS LOGGED70.7 mSCORE

    Landmine Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other Romanian Deadlifts, this is a compound movement that primarily targets the hamstrings and glutes. The use of a landmine can add a small amount of stability to the movement compared to other equipment.

    • Beginner
    • Hamstrings

47. 57. Landmine Squat to Press

    

    198,510 SETS LOGGED44.4 mSCORE

    A compound exercise targeting the lower body and shoulders. By squatting with the landmine bar and pressing it overhead upon standing, it enhances full-body strength, coordination, and engages core muscles for stability.

    • Intermediate
    • Quads

48. 58. Deadlift to Calf Raise

    

    197,096 SETS LOGGED82.5 mSCORE

    This compound exercise combines the strength-building benefits of the deadlift with a calf raise to target the posterior chain and calves simultaneously. Starting with a traditional deadlift to engage the hamstrings, glutes, and lower back, the movement transitions into a calf raise at the top, enhancing lower leg strength and stability. Ideal for those looking to maximize their workout efficiency, this variation also improves balance and postural support.

    • Intermediate
    • Hamstrings

49. 59. Hang Clean

    

    168,721 SETS LOGGED73.3 mSCORE

    Focuses on explosive power and coordination, targeting the legs, hips, and shoulders. Performed by lifting the barbell from the hanging position to the shoulders in one fluid motion, it develops functional strength and improves athletic performance.

    • Intermediate
    • Quads

50. 60. Barbell Back Squat with Deep Partial Squat

    

    160,016 SETS LOGGED78.7 mSCORE

    Integrates deep partial squats at the bottom of the traditional back squat to place greater emphasis on leg strength and mobility. This challenging variation pushes the muscles to work harder in a lower range of motion, increasing muscle activation and improving overall squat depth and performance. It's particularly effective for athletes looking to enhance their lower body power and resilience.

    • Intermediate
    • Quads

51. 61. Single Arm Landmine Press

    

    157,591 SETS LOGGED33.6 mSCORE

    A unilateral shoulder and upper body exercise that utilizes the landmine apparatus for a unique pressing angle. By pressing a barbell with one arm at a time, it targets the shoulders, triceps, and core, emphasizing stability and balance. This variation allows for focused strength development on one side of the body, helping to correct imbalances and enhance coordination. Ideal for athletes and individuals seeking to improve shoulder strength, stability, and functional movement patterns, the Single Arm Landmine Press offers a safe and effective way to press overhead while minimizing joint stress.

    • Beginner
    • Shoulders

52. 62. Barbell Behind The Back Shrug

    

    144,880 SETS LOGGED58.8 mSCORE

    Barbell Behind The Back Shrug is a variation on the more common Barbell Shrug. Similar to other Shrugs, this is an isolation exercise that primarily targets your traps. By positioning the barbell behind your body instead of in front can help keep your shoulders in the proper position.

    • Beginner
    • Trapezius

53. 63. Hang Power Clean

    

    133,087 SETS LOGGED88.9 mSCORE

    Hang Power Clean is a variation on the Clean. Similar to the Clean, this compound explosive movement targets a wide range of muscle groups. The difference between a Hang Clean and a standard Clean is the starting position. By beginning from a hang position instead of the floor, this can be an easier variation for anyone struggling with the initial pull from the floor, or for someone looking to improve aspects of their Clean after the initial pull.

    • Intermediate
    • Quads

54. 64. Landmine Core Rotation

    

    130,866 SETS LOGGED68.3 mSCORE

    The Landmine Core Rotation is a dynamic exercise targeting the entire core, with a particular focus on the obliques, by utilizing a barbell anchored in a landmine attachment or securely in a corner. Standing perpendicular to the bar, hold the end of the barbell with both hands near your chest. Rotate your torso, swinging the barbell from one side to the other in a controlled manner, engaging your core throughout the movement. This exercise not only strengthens and tones the abdominal muscles but also enhances rotational power and stability, making it beneficial for athletes and individuals looking to improve functional movement patterns.

    • Beginner
    • Abs

55. 65. Hang Snatch

    

    116,676 SETS LOGGED76.5 mSCORE

    Targets explosive power and coordination by lifting the barbell from the hang position directly overhead in one fluid motion. This exercise develops functional strength and improves Olympic lifting skills.

    • Intermediate
    • Hamstrings

56. 66. Power Snatch

    

    110,281 SETS LOGGED64.4 mSCORE

    The Power Snatch is an explosive and technical Olympic lift that works the entire body, emphasizing power, speed, and coordination. Starting from the floor, the lift involves rapidly pulling the barbell overhead in one smooth motion, catching it in a partial squat before standing fully. This movement targets the posterior chain (hamstrings, glutes, and lower back), shoulders, and traps, while significantly engaging the core for stability. It's highly effective for developing athletic performance, enhancing explosive strength, and improving neuromuscular coordination. Suitable for experienced lifters, the Power Snatch requires precision in technique for maximum effectiveness and injury prevention.

    • Intermediate
    • Hamstrings

57. 67. Reverse Grip Bench Press

    

    106,563 SETS LOGGED21.3 mSCORE

    A unique compound exercise that targets the upper chest, triceps, and shoulders with an emphasis on the upper pectoral muscles. Performed by gripping the barbell with an underhand (supinated) grip and pressing it upwards from the chest, this variation alters the angle of force and increases activation of the upper chest compared to the traditional bench press. The reverse grip also places greater emphasis on the triceps, making it beneficial for those looking to enhance upper body strength with a focus on the upper chest and arm definition. It requires careful attention to form to ensure safety and effectiveness.

    • Intermediate
    • Chest

58. 68. Barbell Pause Curl

    

    103,556 SETS LOGGED44.3 mSCORE

    This variation of the traditional barbell curl introduces a pause at the peak contraction to significantly increase time under tension and enhance bicep engagement. By emphasizing the pause, it demands greater control and intensifies muscle activation, leading to improved muscle hypertrophy and strength. Suitable for those aiming to target bicep growth with added intensity.

    • Beginner
    • Biceps

59. 69. Barbell Seated Calf Raise

    

    102,894 SETS LOGGED68.8 mSCORE

    Barbell Seated Calf Raise is a variation on the more standard Calf Raise. Like other Calf Raises, this is an isolation exercise that targets your calves. By performing this exercise while seated, you add significantly more stability to the movement since you don’t need to worry about balancing to stay standing. This can help you focus more of your attention on exertion rather than stability.

    • Beginner
    • Calves

60. 70. Australian Pull Up

    

    99,230 SETS LOGGED44.9 mSCORE

    A horizontal pull-up variation that targets the back, shoulders, and biceps with the body positioned under a bar. This exercise is excellent for beginners or as a way to focus on back muscle endurance and technique.

    • Beginner
    • Back

61. 71. Romanian Deadlift to Shrug

    

    98,456 SETS LOGGED71.7 mSCORE

    Combining the Romanian Deadlift with a shrug at the top of the movement targets the posterior chain and then focuses on the traps and upper back. This variation strengthens and stretches the hamstrings and glutes before isolating the traps with a shrug, enhancing overall back strength and posture. Ideal for those looking to improve both lower and upper posterior chain development.

    • Beginner
    • Hamstrings

62. 72. Landmine Single Leg Romanian Deadlift

    

    97,131 SETS LOGGED62 mSCORE

    Landmine Single Leg Romanian Deadlift is a variation on the more standard Romanian Deadlift. Like other variations, this is a compound movement that primarily targets the glutes and hamstrings. Performing this exercise on one leg, is a great way to identify, and help address, discrepancies in mobility, strength, and stability between sides. The use of a landmine adds a bit more stability to the movement compared to other single leg variations.

    • Intermediate
    • Hamstrings

63. 73. Olympic Squat

    

    96,112 SETS LOGGED60.3 mSCORE

    The Olympic Squat is a variation of the more standard Back Squat. Like other Squats, this is a compound exercise that primarily targets the quadriceps. This variation will have you keep your torso up more than other variations. This can help improve range of motion, and further recruit your quadriceps.

    • Advanced
    • Quads

64. 74. Box Front Squat

    

    93,960 SETS LOGGED52 mSCORE

    Box Front Squat is a variation on the more standard Front Squat. This compound exercise primarily targets the quadriceps. By using a box, you can more easily control your depth which can help improve form and consistency of your Front Squats. Additionally, pausing on the box can help develop strength and power from the bottom of the squat.

    • Advanced
    • Quads

65. 75. Behind the Neck Push Press

    

    92,683 SETS LOGGED30.1 mSCORE

    Behind the Neck Push Press is a variation on the more standard Push Press. Like the Push Press, this exercise is a compound explosive movement that primarily targets the shoulders. By keeping the barbell behind your neck you can help improve muscle activation in your shoulders, however it also places much more strain on your rotator cuff.

    • Intermediate
    • Shoulders

66. 76. Sumo Squat

    

    91,984 SETS LOGGED41.7 mSCORE

    Targets the inner thighs, glutes, and quads with a wider stance than the traditional squat. This exercise improves flexibility and strength in the hips and legs, suitable for building muscle and enhancing lower body power.

    • Intermediate
    • Quads

67. 77. Romanian Deadlift to Bent-Over Row

    

    90,098 SETS LOGGED73.2 mSCORE

    This hybrid exercise combines the hamstring and glute focus of the Romanian Deadlift with the upper back engagement of the Bent-Over Row. After completing the RDL, the lifter transitions into a row at the bottom of the movement, effectively targeting both the lower and upper body in one sequence. It's an efficient workout for those aiming to strengthen their posterior chain and enhance back muscle definition.

    • Beginner
    • Hamstrings

68. 78. Overhead Barbell Lunge

    

    85,540 SETS LOGGED69 mSCORE

    Holding the barbell overhead during lunges adds a significant stability challenge, engaging the shoulders, core, and hips, in addition to the primary leg muscles. This full-body exercise enhances posture, core strength, and lower body power, offering a comprehensive workout that improves functional fitness.

    • Intermediate
    • Quads

69. 79. Landmine Squat

    

    84,365 SETS LOGGED71.1 mSCORE

    Utilizes the landmine setup to engage the lower body and core with a unique angle of resistance that differs from traditional squats. This exercise targets the quads, glutes, and hamstrings while requiring the core to stabilize the body throughout the movement. The landmine squat is excellent for individuals looking to vary their squat routine, improve functional strength, and focus on form and technique without the need for a squat rack.

    • Beginner
    • Quads

70. 80. Power Clean and Press

    

    71,602 SETS LOGGED39.8 mSCORE

    Elevates the clean and press by focusing on the explosive nature of the power clean movement before transitioning into an overhead press. This variation demands and develops a high level of coordination, full-body strength, and explosive power, making it particularly beneficial for athletes in sports requiring dynamic movements. The power clean phase emphasizes speed and power from the floor to the catch position, while the press phase works on overhead strength and stability.

    • Intermediate
    • Quads

71. 81. Thruster

    

    63,994 SETS LOGGED59 mSCORE

    A compound exercise that combines a front squat with an overhead press, engaging the legs, core, and upper body in one fluid movement. This exercise builds full-body strength and power, enhancing cardiovascular fitness and coordination. Ideal for those looking to increase functional fitness and perform intense, efficient workouts, the Thruster challenges multiple muscle groups and energy systems simultaneously.

    • Intermediate
    • Quads

72. 82. Snatch Deadlift

    

    63,986 SETS LOGGED48.9 mSCORE

    The Snatch Deadlift is a variation of the traditional deadlift, tailored specifically to improve the pulling phase of the snatch lift. It employs a wider grip, mimicking the snatch setup, which emphasizes the engagement of the posterior chain muscles—hamstrings, glutes, and lower back—while also strengthening the upper back, traps, and grip. This exercise enhances the lifter's ability to generate power from the ground, crucial for successful snatch execution. Ideal for weightlifters looking to improve their snatch technique, the Snatch Deadlift also offers benefits in terms of overall strength, stability, and postural control.

    • Advanced
    • Hamstrings

73. 83. Clean and Jerk

    

    61,950 SETS LOGGED74.7 mSCORE

    A dynamic Olympic weightlifting movement that combines a clean, to bring the barbell from the ground to the shoulders, with a jerk, to press the bar overhead. This exercise develops explosive power, full-body strength, and coordination, making it essential for athletes looking to improve performance in power and strength sports.

    • Advanced
    • Quads

74. 84. Hang Power Snatch

    

    59,889 SETS LOGGED63.9 mSCORE

    The Hang Power Snatch is a dynamic Olympic weightlifting movement that develops explosive power, full-body coordination, and agility. Performed by lifting the barbell from the hang position (just above the knees) to an overhead position in one fluid motion, it emphasizes the use of hip drive and shoulder stability. This exercise targets the posterior chain, shoulders, and traps, while also engaging the core muscles for stability throughout the lift. Ideal for athletes and individuals looking to improve their explosive strength and power, the Hang Power Snatch also enhances proprioception and neuromuscular efficiency, beneficial for a wide range of sports and physical activities.

    • Intermediate
    • Hamstrings

75. 85. Barbell Curtsy Lunge

    

    54,206 SETS LOGGED51.5 mSCORE

    This lunge variation targets the glutes and thighs from unique angles, emphasizing the gluteus medius and promoting hip stability. The barbell adds a strength component to the movement, making it ideal for developing lower body power and muscle definition, as well as improving balance and coordination.

    • Intermediate
    • Quads

76. 86. Sumo Deadlift High Pull

    

    53,683 SETS LOGGED71.6 mSCORE

    The Sumo Deadlift High Pull is a compound exercise that combines the wide stance of a sumo deadlift with a high pull, targeting the legs, glutes, back, shoulders, and arms. This movement begins with a wide-legged stance, lifting the barbell from the ground and then pulling it to chin height with elbows high. It emphasizes power, strength, and coordination, enhancing muscle engagement across the posterior chain and upper body. Ideal for building explosive strength and improving functional fitness, this exercise also promotes cardiovascular health when performed at a higher intensity.

    • Intermediate
    • Hamstrings

77. 87. Landmine Sumo Squat

    

    51,365 SETS LOGGED66 mSCORE

    Utilizes the landmine setup for a sumo squat, adding a unique angle and resistance. This exercise targets the glutes, quads, and inner thighs, improving lower body strength and stability.

    • Intermediate
    • Quads

78. 88. Power Clean Thruster

    

    50,998 SETS LOGGED64.1 mSCORE

    Combines a power clean with a thruster (squat to overhead press), targeting the legs, shoulders, and arms. This compound exercise improves explosive strength and cardiovascular fitness.

    • Intermediate
    • Quads

79. 89. Meadow Landmine Row

    

    48,988 SETS LOGGED66.7 mSCORE

    This exercise is a variation on the more standard Dumbbell Row. Similar to other variations, this is a compound movement that primarily targets your back. The use of a landmine causes you to raise the weight in an arc, up and slightly away from your torso at the top of the movement. By targeting each side independently, you can ensure that you aren’t compensating for any weakness between sides.

    • Beginner
    • Back

80. 90. Snatch

    

    46,987 SETS LOGGED79.9 mSCORE

    A technical Olympic lift that requires lifting the barbell from the ground to overhead in one swift movement. It enhances full-body strength, power, and coordination, ideal for advanced lifters focused on improving explosive movements.

    • Intermediate
    • Quads

81. 91. Muscle Snatch

    

    45,694 SETS LOGGED70.5 mSCORE

    Muscle Snatch is a variation on the more common Snatch. Like other Snatch variations, this is a compound exercise, however this variation is not nearly as explosive as others by design. By slowing down the movement, this is a great exercise for learning form, and developing the strength needed to perform a Snatch. While this exercise is usually used as a way to practice and improve your Snatch, it’s a perfectly valid exercise to include even if you don’t plan on training for Olympic lifts.

    • Intermediate
    • Hamstrings

82. 92. Clean and Press

    

    44,051 SETS LOGGED65.9 mSCORE

    A dynamic compound lift that marries the clean with an overhead press, engaging the legs, core, shoulders, and arms to improve overall strength and power. Starting with the clean to bring the barbell from the ground to a front rack position, it transitions into a press to lift the weight overhead. This exercise not only builds muscle mass across major muscle groups but also enhances athletic performance by teaching the body to move weights efficiently through different planes of motion.

    • Advanced
    • Quads

83. 93. Push Jerk

    

    43,010 SETS LOGGED47 mSCORE

    Improves explosive power and shoulder strength by driving the barbell overhead with a slight knee bend and straightening the legs to complete the lift. This exercise enhances overhead lifting technique and full-body coordination.

    • Advanced
    • Quads

84. 94. Overhead Squat

    

    40,892 SETS LOGGED80.3 mSCORE

    Strengthens the legs, core, and shoulders by squatting with the barbell held overhead. This exercise challenges balance and mobility, improving overall body strength and stability.

    • Advanced
    • Quads

85. 95. Romanian Deadlift to High Pull

    

    33,167 SETS LOGGED68.2 mSCORE

    Merging the Romanian Deadlift with a High Pull incorporates a dynamic pull into the exercise, engaging the hamstrings, glutes, and lower back, followed by the traps, shoulders, and upper back. This combination not only builds lower body strength but also improves explosive power and upper body muscle engagement, suitable for athletes and individuals focusing on functional strength.

    • Beginner
    • Hamstrings

86. 96. Zercher Squat

    

    31,636 SETS LOGGED64 mSCORE

    Zercher Squat is a variation of the more standard Front Squat. Similar to Front Squats, this compound exercise primarily targets your quads. Unlike other squat variations, this exercise requires you to hold the barbell in the crook of your arm. This is a great way to mimic some functional applications that other squat variations may not. In addition this exercise can improve back and lower back strength to help improve other types of squats.

    • Advanced
    • Quads

87. 97. Muscle Clean

    

    29,731 SETS LOGGED38.7 mSCORE

    A variation of the clean that eliminates the need for a "catch" phase by requiring the lifter to pull the barbell directly to the shoulders without dropping under it. This exercise emphasizes upper body strength, particularly in the shoulders and arms, and improves pulling mechanics and explosiveness. Suitable for those focusing on technique and strength building in Olympic lifting movements.

    • Intermediate
    • Shoulders

88. 98. Barbell High Pull

    

    27,919 SETS LOGGED76.1 mSCORE

    Combining elements of the deadlift, upright row, and shrug, the Barbell High Pull is a dynamic exercise that targets the upper back, shoulders, and traps, while also engaging the hips and legs. This movement enhances power, strength, and coordination, making it beneficial for those looking to improve their performance in explosive, compound movements.

    • Advanced
    • Quads

89. 99. Split Jerk

    

    21,148 SETS LOGGED75.7 mSCORE

    Enhances explosive leg power and overhead strength by splitting the legs into a lunge position while jerking the barbell overhead. This exercise improves stability, coordination, and lifting efficiency.

    • Advanced
    • Quads

90. 100. Elevated Platform Barbell Romanian Deadlift

    

    20,293 SETS LOGGED40.2 mSCORE

    By elevating the platform, this variation of the Romanian Deadlift (RDL) significantly increases the range of motion, targeting the hamstrings, glutes, and lower back with enhanced intensity. The elevated position promotes a deeper stretch and greater muscle activation, making it a powerful exercise for improving posterior chain strength and flexibility.

    • Advanced
    • Hamstrings

91. 101. Clean Pull

    

    19,492 SETS LOGGED84 mSCORE

    Clean Pull is a variation, or more accurately, a piece of the more standard Clean. This compound movement targets a wide variety of muscle groups. The exercise itself focuses on the pull from the floor and driving your hips forward to explosively raise the bar. This is a great exercise for anyone working towards performing a full Clean.

    • Advanced
    • Quads

92. 102. Snatch Balance

    

    19,029 SETS LOGGED79.7 mSCORE

    Develops speed, power, and stability by dropping into a squat while pressing the barbell overhead. This exercise improves overhead squat technique and strengthens the shoulders and legs

    • Advanced
    • Quads

93. 103. Calf Raise to Shrug

    

    18,181 SETS LOGGED35.9 mSCORE

    This exercise combines a calf raise and a shrug. It’s often used as a way to work towards Olympic lifts, or improve certain aspects of those exercises. It’s an effective exercise for building explosiveness in both your calves and traps.

    • Beginner
    • Calves

94. 104. Pause Barbell Lunge

    

    18,085 SETS LOGGED64.8 mSCORE

    This lunge variation adds a pause at the bottom of each rep, increasing leg muscle activation and stability demand. The pause enhances time under tension, boosting strength and endurance in the quads, hamstrings, and glutes, and improving balance and coordination, making it a more challenging version of the traditional lunge.

    • Intermediate
    • Quads

95. 105. Power Clean from Blocks

    

    17,043 SETS LOGGED46.6 mSCORE

    This exercise is an easier variation of the more standard Power Clean. Like other Clean variations, this is a compound explosive movement that targets a wide variety of muscles. By placing the barbell on blocks, you can remove the need to pull from the floor. This can help individuals with mobility limitations perform this exercise, or help focus on other aspects of your Power Clean beyond the first pull from the floor.

    • Intermediate
    • Hamstrings

96. 106. Clean High Pull

    

    17,013 SETS LOGGED81.7 mSCORE

    Specifically targets the traps, shoulders, and legs by executing a high pull with the barbell to chest level, maintaining high elbows after performing the clean. This exercise is crucial for developing explosive power and enhancing the transition phase in Olympic lifting. It also significantly improves grip strength and the ability to generate force through the legs and hips, contributing to better performance in all forms of lifting.

    • Advanced
    • Quads

97. 107. Snatch Pull

    

    16,340 SETS LOGGED78.3 mSCORE

    Snatch Pull is a variation, or more accurately, a piece of the more standard Snatch. Like other Snatch variations, this exercise is a compound, explosive movement. While this exercise is most often used to help improve your Snatch, it’s a perfectly valid exercise, even if you aren’t looking to train with the full movement.

    • Advanced
    • Hamstrings

98. 108. Elevated Platform Deadlift

    

    16,188 SETS LOGGED49.4 mSCORE

    Performing deadlifts on an elevated platform increases the range of motion, allowing for a deeper stretch in the hamstrings and glutes at the start of the lift. This variation intensifies the engagement of the posterior chain and can aid in developing greater lower body strength and flexibility. Suitable for experienced lifters, it requires good form and flexibility to execute safely.

    • Advanced
    • Hamstrings

99. 109. Snatch High Pull

    

    15,282 SETS LOGGED79 mSCORE

    Snatch High Pull is a variation, or more accurately, a piece of the more standard Snatch. Like other Olympic lifts, this exercise is a compound, explosive exercise that targets a wide range of muscle groups. While this exercise is most often used to help improve your Snatch, it’s a perfectly valid exercise, even if you aren’t looking to train with the full movement.

    • Advanced
    • Hamstrings

100. 110. Landmine Press and Catch

     

     12,851 SETS LOGGED83.6 mSCORE

     Landmine Press and Catch is a variation on the Landmine Press. Similar to the Landmine Press, this is a compound exercise that primarily targets your shoulders. By raising the weight with one side at a time, you add more instability to the movement, as well as ensure that you aren’t compensating for any discrepancies in strength between sides.

     • Beginner
     • Shoulders

101. 111. Front Rack Stretch

     

     9,759 SETS LOGGED76.5 mSCORE

     Front Rack Stretch is a stretch that involves positioning a barbell in the front rack position, and alternating raising your elbows on the other side of the bar. This is a great stretch for improving mobility in your shoulders and triceps, and can be a great way to help improve your ability to perform exercises that require a front rack position.

     • Beginner
     • Shoulders

102. 112. Snatch-Grip Deadlift

     

     8,214 SETS LOGGED79.6 mSCORE

     The Snatch-Grip Deadlift is a variation of the conventional deadlift that uses a wider grip, similar to that of a snatch lift. This adjustment increases the range of motion and places greater emphasis on the posterior chain, including the hamstrings, glutes, and lower back, as well as the upper back and traps due to the wider grip. The wider stance and grip require improved grip strength and enhance overall body mechanics and posture. Ideal for athletes looking to strengthen the muscles involved in Olympic lifting or for those seeking to add variety to their deadlift routine, the Snatch-Grip Deadlift is a powerful exercise for developing lower body power, upper back strength, and enhancing flexibility.

     • Advanced
     • Hamstrings

103. 113. Power Clean to Front Squat

     

     7,663 SETS LOGGED47.2 mSCORE

     Merges the dynamic lifting phase of the power clean with the stability and strength challenge of the front squat. This combination exercise improves transitional efficiency between lifts, enhancing overall strength, power, and fluidity in movement. It's an effective training tool for athletes and lifters who wish to maximize their explosive lifting capabilities and squat strength in a cohesive, functional movement pattern.

     • Advanced
     • Quads

104. 114. Cluster

     

     7,219 SETS LOGGED82.9 mSCORE

     Cluster is a variation of two exercises, the Clean and the Thruster. This compound exercise primarily targets your quadriceps, but also hits a wide variety of muscle groups throughout the body. By performing a Thruster after your Clean, you can get some of the explosive benefits of a Thruster in a way that easily translates to your Clean and Jerk. This is a great exercise for anyone looking to improve their Clean, or develop power in general.

     • Advanced
     • Quads

105. 115. Clean from Blocks

     

     6,914 SETS LOGGED83.7 mSCORE

     This exercise is an easier variation of a Clean. Like other Cleans, this is a compound explosive movement that targets many different muscle groups. By placing the barbell on blocks, you can remove the need to pull from the floor. This can help individuals with mobility limitations perform this exercise, or help focus on other aspects of your Clean beyond pulling the bar off the floor.

     • Advanced
     • Quads

106. 116. Barbell Bulgarian Split Jump

     

     6,900 SETS LOGGED26.2 mSCORE

     Merges the Bulgarian split squat with an explosive plyometric jump, targeting leg strength and power while improving unilateral balance and coordination. This advanced exercise variation not only increases lower body muscle endurance and strength but also develops explosive power, which is essential for athletes involved in sprinting, jumping, and dynamic sports.

     • Advanced
     • Quads

107. 117. Power Snatch from Blocks

     

     6,133 SETS LOGGED88.2 mSCORE

     This exercise is an easier variation of the more standard Power Snatch. Similar to other Snatch variations, this is a compound explosive exercise that hits a wide range of muscle groups. By placing the barbell on blocks, you can remove the need to pull from the floor. This can help individuals with mobility limitations perform this exercise, or help focus on other aspects of your Power Snatch beyond the first pull from the floor.

     • Intermediate
     • Quads

108. 118. Split Snatch

     

     5,724 SETS LOGGED88.3 mSCORE

     The Split Snatch is a variation of the traditional snatch that incorporates a split jerk-like leg position in the catch phase. This exercise combines the explosive lift of the snatch with the dynamic footwork of the split, requiring exceptional coordination, balance, and power. The athlete lifts the barbell overhead in one smooth motion, simultaneously splitting the legs into a lunge position to catch the bar. This technique targets the same muscle groups as the classic snatch—posterior chain, shoulders, and core—while significantly enhancing stability and flexibility in the lower body. Ideal for lifters looking to improve their snatch technique or overcome limitations in squat mobility, the Split Snatch offers a challenging yet effective way to develop full-body strength and athletic performance.

     • Advanced
     • Hamstrings

109. 119. Front Squat to Jerk

     

     5,637 SETS LOGGED28 mSCORE

     A compound movement that combines the front squat with a jerk, challenging the legs, core, and shoulders. This exercise sequence enhances full-body strength, explosive power, and improves Olympic lifting technique by requiring a smooth transition from a strong squat to a powerful overhead lift. It's particularly useful for athletes and lifters aiming to develop their clean and jerk performance, as it simulates the movement pattern while also building foundational strength.

     • Intermediate
     • Quads

110. 120. Power Snatch to Overhead Squat

     

     5,410 SETS LOGGED51.9 mSCORE

     The Power Snatch to Overhead Squat combines explosive lifting with deep squatting, enhancing full-body strength, flexibility, and coordination. Starting with a Power Snatch to lift the barbell overhead, it transitions into an Overhead Squat, maintaining the bar's position. This exercise targets the posterior chain, shoulders, and core, while the squat increases leg strength and mobility. Ideal for advanced lifters, it boosts athletic performance and functional fitness.

     • Advanced
     • Quads

111. 121. Clean Pull to Hang Clean

     

     4,332 SETS LOGGED49.3 mSCORE

     Combines the clean pull's emphasis on explosive leg and hip drive with the hang clean's focus on speed and coordination, enhancing overall power and efficiency in Olympic lifting techniques.

     • Advanced
     • Quads

112. 122. Snatch from Blocks

     

     2,754 SETS LOGGED47.7 mSCORE

     Focuses on the snatch technique from an elevated starting position, reducing the lift's range and emphasizing the explosive phase. Ideal for improving form, power, and speed in the snatch.

     • Advanced
     • Quads

113. 123. Split Clean

     

     2,024 SETS LOGGED35.4 mSCORE

     A technical variation of the clean that introduces a split leg stance during the catch phase to enhance stability, coordination, and power. This demanding movement pattern challenges the lifter to maintain balance and control while receiving the bar in a dynamic position, thereby improving athletic abilities and lifting techniques. The split stance helps distribute the weight and reduce the demand on squat depth, making it a valuable tool for lifters with mobility restrictions.

     • Advanced
     • Quads

114. 124. Snatch Pull to Low Hang Snatch

     

     2,011 SETS LOGGED46.2 mSCORE

     Combines the snatch pull's emphasis on the initial explosive pull with the precision of the low hang snatch. This exercise enhances power, coordination, and technique in the snatch movement.

     • Advanced
     • Quads