Directions: Bend at your hips and knees to grab a loaded barbell with an overhand grip about twice as wide as shoulder-width. Then, keeping your back straight, stand up and thrust your hips forward as you squeeze your glutes. Pause, then lower the bar back to the floor while keeping it as close to your body as possible. Do 4 sets of 8 with 90 seconds rest.
Why It’s Tough: This total body exercise will shock your quads, glutes, hamstrings, back, biceps, and traps all at the same time while increasing core stability. But, “due to smaller hands in relation to body size, grip strength is going to be a point to work on,” says Otey. Start with a Hex Bar Deadlift to master the traditional variation, per Otey.Back to top