any suggestions for exercises using just a barbell, also considering no spotter and safety. first three i can think of is, deads, bent over rows, and military press
oh boy. deadlifts bent over rows military press push press shrugs cleans (HAHA carnal!) high pulls reverse curls front squats romanian deadlifts stiff legged deadlifts one arm deadlifts (a new personal fave) full contact twists etc...
great, but arent high pulls a bit shitty for your wrists and shoulders,and how would i manage front squats. the rest are great though
high pulls are an explosive movement. i always use a somewhat lighter weight (55-65% of 1rm) so that i can use good form and be as explosive as possible. they shouldn't be hard on the wrist and shoulders as long as your grip isn't too narrow. you also may want to wrap your wrists. as far as other exercises let me try to throw a few more out: any clean variation (power, hang), snatches, hack squats, overhead squats, side lunges, one armed shoulder press, one arm curls, reverse grip rows, reverse grip cleans, floor press, tricep extension (lying, seated, or standing), close grip bench, reverse grip bench, JM press, front shoulder raises, pullovers, walking deadlift, shrugs, shrug holds, one arm shrugs, reverse lunge, jump lunge, step ups, jump squats, lunge with rear leg elevated, calf raises, forearm work, grip work, bradford press, and i'm sure you can find a park or something to do pull ups and dips on the monkey bars right?.......ummm that's about it that i can think of. hope i helped.
Dimmel deadlifts : Start at the finish position of a conventional deadlift. Lower the bar, pushing back with the hips and flexing the knees, until the bar is just below your knees. Explode back up, really focusing on popping the hips forward explosively. Repeat. By the end, you should feel it in your hamstrings, lower back, and upper back. They really are conventional deadlifts done only through the top half of the range of motion.
