Stand with feet hip-width apart; place hands towards the bottom of the bar and press it out in front of you, vertically. Drop the bar behind your back and swing it around to end in your starting position. Repeat in the opposite direction, making sure that your lats stay activated. If you are feeling your traps in this move, bend your elbows in your start and end position. Repeat 10 times in each direction.
Get into a squat position. Place your hands low on the bar. (The lower your hands, the more difficult the exercise.) Press the bar out vertically in front of your body. With control, swing the bar towards your right until it becomes parallel to the ground; bring it back to vertical. Repeat on the left side. If you feel any discomfort in your traps, bend your elbows. Perform 10 reps in each direction.
Stand with feet hip-width apart and bring the bar above your head in a horizontal position, hands wide. Leading with your hips, hinge back, hold for a couple of seconds; then come back to standing position. Repeat 10 times.
Get into a hinged position with bar parallel to the ground, hands and feet both slightly wider than shoulder-width apart. Keeping your arms straight, rotate your body towards one side using your thoracic spine. When you reach the end of your range of motion, hold for a couple of seconds. Return to start and repeat on the other side. That's one rep. Do 5 reps total.
Stand with feet together, holding the middle of the bar horizontally at your left side. Perform a lateral lunge with the right leg while raising your left arm and the bar. Do 10 reps, then repeat on the other side.
Stand with the feet hip-width apart while holding the bar in front of you, hands slightly wider than shoulder-width. Make a figure 8 with the bar as you perform a transverse lunge to the right. (Keep the left foot pointed straight ahead, step back and out to the right side with the right foot and place it facing in the 4 o’clock direction.) Return to start. Repeat 10 times on each side.
Hold the middle of the bar, horizontally, at your left side. While walking, bring the bar overhead and back down in a controlled manner. Repeat 10 times on each side.
Note: This is a very advanced exercise and is not to be attempted by the novice trainee. Ask a trainer for help if you're trying it for the first time.
Grab the heaviest bar and find a rigid, non-slippery surface. Position the bar at around a 120-degree angle on the ground. With feet at a wide stance, place one hand at the bottom of the bar and the other hand about a foot or two away from the other. Slowly lower the bar down towards the ground using your top hand to control the movement. Get as low as you can. Slowly pull yourself back up. Repeat 3 to 5 times. Switch hand positions and repeat.