The Primary Barbell Lifts

The Primary Barbell Lifts 2min read

The main lifts are chosen because they use the most muscles over the longest range of motion. They use the most joints over the longest range of motion, working the entire body as a coordinated system -- a.k.a composite lifts.

The primary lifts:

  1. Squat
  2. Deadlift
  3. Bench Press
  4. Overhead Press

Our initial focus should be on learning the movements and getting strong with the primary lifts.

Once we start moving past the initial gains we can start to introduce some ancillary lifts.

Ancillary lifts:

  • Power Cleans
  • Pull Ups
  • Push Ups
  • Rows
  • Dips

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