Guide to Hybrid Lifts

Get Strong: A Guide to Hybrid Lifts

Some exercises work well together. Here are some classic hybrids you can use.

Here are some classic hybrids you can use.

1. Front Squat/Press

Stand with your feet hip-width apart and grab the barbell just outside your knees. Keeping your lower back flat, drive through your heels and quickly extend your knees and hips to raise the barbell to a horizontal position. Lift your joints, making sure the weight is supported by your fingers, and squat down. Turn around, bend your knees quickly, and raise the barbell overhead.

2. Deadlift/Shrug

Stand with your feet hip-width apart and grab the barbell just outside your knees. Keeping your lower back flat, drive through your heels and extend your knees and hips until you are standing straight. Shrug.

3. RDL/Bent-Over Row/High Pull
Stand with your hands shoulder-width apart and holding the barbell in front of your thighs. Push your hips back and bend your knees up until you feel your lower back lose its arc. Then, squeeze your shoulder blades and row the barbell toward your abdomen. Lower the barbell, explosively extending your knees and hips while pulling the barbell out in front of your body until your arms are parallel to the floor.