THE BARBELL . It may be the original fitness tool. You will never succeed, it will challenge your whole body and it is deeply satisfying to take a weight and put it off. But it is possible that your routine is outdated, which means that you miss certain areas or restrict your movement patterns. So we asked Adam Aguilera of CrossFit Sprag outside of Austin, Texas, to put together a series of steps that you might not be doing. They also emphasize functional movement patterns. (You can pull up a weight, but can you move it forward and sideways?) Aguilera has paid special attention to flexibility and greater depth of movement to improve strength and prevent injuries. The first time you do this workout, keep the weight lighter and find a good pace, says Aguilera. If you want to top up for a nice deadlift, there's nothing in the way.
Get to work
Load the plates (the rod is usually 30 kg heavy) and make 4 sets of a movement. Pause 1