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Barbell Climb
Advanced core exercise using a barbell to challenge anti-extension strength by walking hands forward while holding a rigid plank position; targets abs and obliques for stability and control.
About Exercise
Equipment
Barbell
Difficulty
5/5 • Advanced
Primary Muscle Groups
Abs, Obliques
Secondary Muscles
Lats, Shoulders, Triceps, Hip Flexors
Accessory Muscles
Forearms
Popularity Score
3
Goals
Training Style
Setup Requirements
Requires Rack
No
Requires Bench
No
Requires Spotter
No
Space Needed
Small
Noise Level
Low
Muscle Breakdown
View Muscle MapAbs
10/10Rectus Abdominis, Transverse Abdominis
Obliques
8/10External Obliques, Internal Obliques
Lats
4/10Teres Major
Shoulders
3/10Anterior Delts
Triceps
3/10Hip Flexors
3/10Iliopsoas
Forearms
2/10Flexors
Programming
Typical Rep Range
6-12 reps
Rest Between Sets
60-120 seconds
How to Perform
Place barbell on non-slip floor or secure against wall. Start in elevated plank with hands gripping barbell wider than shoulders, body straight from head to heels.
- Grip barbell with hands forward of shoulders.
- Walk hands forward along barbell to extend body parallel to floor.
- Brace core to prevent arching or sagging.
- Walk hands back to starting position.
- Repeat for reps, maintaining neutral spine.
Coaching Tips
Form Cues
- Brace core tightly
- Neutral spine always
- Body rigid like plank
- Walk hands slowly
- No hip sag
Breathing
Inhale to prepare, exhale during extension to brace core.
Tempo
3-0-3
Range of Motion
Hands extend until arms overhead and body parallel to floor, or as far as neutral spine allows; return to hands just forward of shoulders.
Safety
Safety Notes
- Avoid if weak core or back pain
- Secure barbell firmly
- Clear space around
- Master planks and rollouts first
Spotting
No spotter needed; use safeties or wall for bar stability
Common Mistakes
- Arching lower back
- Sagging hips
- Rushing movement
- Breath holding
When to Avoid
- Acute lower back pain
- Shoulder instability
Flexibility Needed
- Shoulder flexion beyond 180 degrees
- Ankle dorsiflexion for plank stability
Build Up First
- Master plank hold for 60+ seconds
- Proficient standing ab rollout
Also known as
Barbell Hand Walk, Core Bar Climb
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