[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"catalog-machine-barbell-station":3},{"id":4,"name":5,"slug":6,"description":7,"photoUrl":8,"photoUrls":9,"videoUrls":10,"manufacturerProfileEligible":11,"categories":12,"category":15,"exercises":79,"createdAt":473,"updatedAt":474},"e47e7066-c2e1-54b7-9f70-f1f6e96034ff","Barbell Station","barbell-station","The core of heavy strength training. Olympic barbells allow you to load more weight to build massive full-body power and density.","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fmachine-templates\u002Fbarbell-station\u002Fimages\u002Fbarbell-station_1.webp",[8],null,false,[13,19,25,31,37,43,49,55,61,67,73],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},"486810a7-2527-5a1d-99e9-006b3c11c0ae","chest","Chest",10,"routine.filters.chest",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},"9cccbe07-5544-5465-8679-70a5030e72b1","back","Back",20,"routine.filters.back",{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},"03894aa2-313e-50e4-a191-65297f60ab25","shoulders","Shoulders",30,"routine.filters.shoulders",{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},"41544f7e-8b52-59be-9c75-7ed0d5bf5547","biceps","Biceps",40,"routine.filters.biceps",{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},"d14e1b7e-f0cf-5b4d-a65e-027a5a882715","triceps","Triceps",50,"routine.filters.triceps",{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},"e24be9bf-bfb3-5505-802b-88b02c952b1e","forearms","Forearms",60,"routine.filters.forearms",{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},"73537600-fdf1-55cd-873f-232852ac0fda","quadriceps","Quadriceps",70,"routine.filters.quadriceps",{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},"e60a8d3c-fc43-5ba9-bfec-12cc2a310c8b","hamstrings","Hamstrings",75,"routine.filters.hamstrings",{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},"f419ce35-70f4-5c23-8ca1-b70dc1f6037a","calves","Calves",80,"routine.filters.calves",{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},"db18e205-fafd-552a-9527-6b76a6f5b23a","glutes","Glutes",90,"routine.filters.glutes",{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},"8a4b2024-662b-5450-89b3-2ad026c9a435","abs","Abs",100,"routine.filters.abs",[80,103,120,136,158,177,193,210,228,245,264,280,298,314,333,349,369,388,403,419,435,454],{"id":81,"slug":82,"imageUrl":83,"name":84,"description":85,"popularity":86,"aliases":87,"localeName":10,"isCompound":88,"loggingTypes":89,"createdByUserId":10,"isFavorited":11,"primaryCategory":91,"categories":92,"videos":99,"lastSessionSets":100,"createdAt":101,"updatedAt":102},"d5ce2b72-1c9c-514a-a919-6e09c0da374c","conventional-deadlift","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fconventional-deadlift\u002Fimages\u002Fconventional-deadlift_1.webp","Conventional Deadlift","Stand with the bar over midfoot, hinge and bend the knees to grip it just outside your legs, then brace before pulling. Remove the slack and push the floor away as the hips and knees extend together, keeping the bar close. Stand tall without leaning back, then return the bar under control and let it settle. Keep pressure over the whole foot and avoid jerking a loose bar from the floor or allowing it to drift forward. Use full-size plates or blocks for an appropriate start height, and choose a grip and load you can hold without sacrificing position.",104,"standard barbell pull",true,[90],"weight_reps",{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[93,94,95,96,97,98],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:05.669+00:00","2026-08-07T11:03:35.437+00:00",{"id":104,"slug":105,"imageUrl":106,"name":107,"description":108,"popularity":109,"aliases":110,"localeName":10,"isCompound":88,"loggingTypes":111,"createdByUserId":10,"isFavorited":11,"primaryCategory":112,"categories":113,"videos":116,"lastSessionSets":117,"createdAt":118,"updatedAt":119},"fb615d3c-da59-5738-8991-f88887e8314b","t-bar-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Ft-bar-row\u002Fimages\u002Ft-bar-row_1.webp","T-Bar Row","Secure one end of the bar in a landmine or stable corner, load the free end, and straddle it with a close-row handle around the bar. Hinge with a braced trunk and pull the handle toward your lower chest or upper abdomen, then lower until the arms are long. Keep your feet planted and elbows following the chosen handle. Avoid standing up during each pull or using an anchor that can slide. Plate size affects range and the bar travels in an arc, so smaller plates or a raised stance can provide clearance without forcing a rounded bottom position.",62,"landmine",[90],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[114,115],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:05.678+00:00","2026-08-07T11:03:35.449+00:00",{"id":121,"slug":122,"imageUrl":123,"name":124,"description":125,"popularity":126,"aliases":127,"localeName":10,"isCompound":11,"loggingTypes":128,"createdByUserId":10,"isFavorited":11,"primaryCategory":129,"categories":130,"videos":132,"lastSessionSets":133,"createdAt":134,"updatedAt":135},"1cae26dd-cfbd-59fc-89c8-21700d45fc9e","barbell-shrugs","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-shrugs\u002Fimages\u002Fbarbell-shrugs_1.webp","Barbell Shrugs","Take the bar from a rack or deadlift it to a standing position with an overhand grip and arms long. Elevate your shoulders toward your ears, pause briefly, and lower them under control. Keep your head neutral, elbows straight, and knees still. Avoid rolling the shoulders in circles or bouncing the bar with your legs. The bar's fixed path may rub the thighs, so use a grip and slight forward position that allow vertical shoulder motion; straps can reduce an unintended grip limit, but they do not replace a secure hold and safe reracking.",71,"traps",[90],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[131],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[],[],"2026-05-09T00:28:05.688+00:00","2026-08-07T11:03:35.459+00:00",{"id":137,"slug":138,"imageUrl":139,"name":140,"description":141,"popularity":142,"aliases":143,"localeName":10,"isCompound":88,"loggingTypes":144,"createdByUserId":10,"isFavorited":11,"primaryCategory":145,"categories":146,"videos":150,"lastSessionSets":155,"createdAt":156,"updatedAt":157},"98599fed-a935-581a-9a7c-6b4d00cf12a1","barbell-romanian-deadlift-rdl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-romanian-deadlift-rdl\u002Fimages\u002Fbarbell-romanian-deadlift-rdl_1.webp","Barbell Romanian Deadlift (RDL)","Stand with the bar at your thighs, feet about hip-width, knees softly bent, and trunk braced. Push your hips back while sliding the bar close down your legs until hamstring tension limits the hinge, then drive the floor away and extend the hips. Keep the bar over midfoot and spine steady. Avoid squatting the descent or reaching the floor by rounding; the bar does not need to pass the shins. Range depends on proportions and mobility, while straps can reduce grip limits when the target muscles can safely handle more load; the exercise develops the posterior chain but does not make it injury-proof.",88,"stiffleg",[90],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},[147,148,149],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[151],{"locale":152,"url":153,"displayOrder":154,"uploadedByUserId":10},"en","https:\u002F\u002Fliftag-media-997916278530-eu-central-1-an.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-romanian-deadlift-rdl\u002Fvideos\u002F20260701T003847Z\u002Fmaster.m3u8",0,[],"2026-05-09T00:28:05.696+00:00","2026-08-07T11:03:35.470+00:00",{"id":159,"slug":160,"imageUrl":161,"name":162,"description":163,"popularity":164,"aliases":165,"localeName":10,"isCompound":88,"loggingTypes":166,"createdByUserId":10,"isFavorited":11,"primaryCategory":167,"categories":168,"videos":171,"lastSessionSets":174,"createdAt":175,"updatedAt":176},"dfa3a6c4-44de-5558-905a-43f3fbe0333a","barbell-hip-thrust","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-hip-thrust\u002Fimages\u002Fbarbell-hip-thrust_1.webp","Barbell Hip Thrust","Sit against a stable bench with its edge below your shoulder blades, roll a padded bar over your hips, and plant your feet. Brace, drive through the whole foot, and extend the hips until your torso and thighs form a controlled top position. Keep your ribs down and chin gently tucked, then lower the hips without losing the bar. Avoid hyperextending the lower back or placing the bar directly on unprotected pelvic bones. Bench height and foot distance change comfort and leverage; use collars, clear the area, and choose a setup you can enter and exit safely.",81,"glute bridge",[90],{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[169,170],{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[172],{"locale":152,"url":173,"displayOrder":154,"uploadedByUserId":10},"https:\u002F\u002Fliftag-media-997916278530-eu-central-1-an.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-hip-thrust\u002Fvideos\u002F20260725T150819Z\u002Fmaster.m3u8",[],"2026-05-09T00:28:05.705+00:00","2026-08-07T11:03:35.488+00:00",{"id":178,"slug":179,"imageUrl":180,"name":181,"description":182,"popularity":183,"aliases":184,"localeName":10,"isCompound":11,"loggingTypes":185,"createdByUserId":10,"isFavorited":11,"primaryCategory":186,"categories":187,"videos":189,"lastSessionSets":190,"createdAt":191,"updatedAt":192},"0c4b7c28-551c-517b-b35b-43dffbd2c803","barbell-skullcrusher","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-skullcrusher\u002Fimages\u002Fbarbell-skullcrusher_1.webp","Barbell Skullcrusher","Lie on a flat bench and hold a straight or EZ bar above your shoulders with a grip your wrists tolerate. Keep the upper arms reasonably steady as you bend the elbows and lower the bar toward the forehead or slightly behind the head, then extend the elbows. Control the bar path and keep wrists aligned. Avoid dropping toward the face, flaring abruptly, or using a weight you cannot safely hand off and rerack. An EZ bar may improve wrist comfort, and angling the upper arms slightly back can maintain tension, but range should remain comfortable for the elbows.",63,"french nosebreaker",[90],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[188],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:05.714+00:00","2026-08-07T11:03:35.500+00:00",{"id":194,"slug":195,"imageUrl":196,"name":197,"description":198,"popularity":199,"aliases":10,"localeName":10,"isCompound":88,"loggingTypes":200,"createdByUserId":10,"isFavorited":11,"primaryCategory":201,"categories":202,"videos":206,"lastSessionSets":207,"createdAt":208,"updatedAt":209},"d23337aa-0bbb-5cdd-a6a5-6d7dd0657c81","barbell-bent-over-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-bent-over-row\u002Fimages\u002Fbarbell-bent-over-row_1.webp","Barbell Bent-Over Row","Take an overhand grip, hinge until the bar hangs below your shoulders, and brace with knees softly bent. Pull the bar toward your lower ribs or upper abdomen by driving the elbows back, then lower it until the arms are long. Keep the bar over midfoot and your trunk angle consistent. Avoid standing up with each repetition or jerking the bar from a relaxed bottom. Grip width and torso angle change the elbow path and muscles emphasized; choose and record a repeatable version, using straps when grip is the unintended limit rather than declaring one row universally best.",92,[90],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[203,204,205],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:05.722+00:00","2026-08-07T11:03:35.513+00:00",{"id":211,"slug":212,"imageUrl":213,"name":214,"description":215,"popularity":216,"aliases":217,"localeName":10,"isCompound":88,"loggingTypes":218,"createdByUserId":10,"isFavorited":11,"primaryCategory":219,"categories":220,"videos":224,"lastSessionSets":225,"createdAt":226,"updatedAt":227},"a0d2b492-2411-51e4-aa2b-1b7b1fc3d8c3","standing-barbell-overhead-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fstanding-barbell-overhead-press\u002Fimages\u002Fstanding-barbell-overhead-press_1.webp","Standing Barbell Overhead Press","Set the bar in a rack near upper-chest height and take a grip that leaves your forearms roughly vertical. Step back, brace your glutes and trunk, move your head slightly out of the path, and press the bar overhead. Finish with the bar balanced over your base, then lower it to the shoulders under control. Avoid leaning back into an incline press or letting the bar arc around your face. Use rack safeties and a grip your wrists tolerate; a small head movement and natural shoulder-blade rotation are part of a clear bar path, not errors.",87,"military strict",[90],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[221,222,223],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:05.732+00:00","2026-08-07T11:03:35.524+00:00",{"id":229,"slug":230,"imageUrl":231,"name":232,"description":233,"popularity":234,"aliases":235,"localeName":10,"isCompound":11,"loggingTypes":236,"createdByUserId":10,"isFavorited":11,"primaryCategory":237,"categories":238,"videos":241,"lastSessionSets":242,"createdAt":243,"updatedAt":244},"f1c83b01-c01a-590d-96cc-9f175166a440","barbell-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-curl\u002Fimages\u002Fbarbell-curl_1.webp","Barbell Curl","Stand tall holding the bar with a comfortable palms-up grip and arms long. Bend the elbows to curl the bar toward your shoulders, then lower it slowly to comfortable extension. Keep your wrists aligned, upper arms mostly beside your torso, and knees quiet. Avoid leaning back or driving the hips to move a weight that your elbows cannot control. A straight bar fixes both hands in full supination, so use an EZ bar if that position strains the wrists; barbell loading may be heavier than dumbbells, but load is useful only while both sides maintain the chosen path.",91,"straight",[90],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[239,240],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-05-09T00:28:05.742+00:00","2026-08-07T11:03:35.538+00:00",{"id":246,"slug":247,"imageUrl":248,"name":249,"description":250,"popularity":251,"aliases":252,"localeName":10,"isCompound":88,"loggingTypes":253,"createdByUserId":10,"isFavorited":11,"primaryCategory":254,"categories":255,"videos":260,"lastSessionSets":261,"createdAt":262,"updatedAt":263},"c1e7f8f2-b364-5fd4-8728-050d81539631","sumo-deadlift","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fsumo-deadlift\u002Fimages\u002Fsumo-deadlift_1.webp","Sumo Deadlift","Stand with your shins near the bar, feet wider than shoulder width and toes turned only as far as your knees can follow. Grip the bar inside your legs, brace, remove the slack, and push the floor apart as the hips and knees extend. Keep the bar close and finish tall without leaning back, then return it under control. Avoid forcing an extreme stance or letting the knees collapse inward. Hip structure, limb lengths, and plate height determine the useful width; compare sumo and conventional positions by control and comfort rather than assuming one universally targets a region better.",61,"wide pull",[90],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[256,257,258,259],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.750+00:00","2026-08-07T11:03:35.550+00:00",{"id":265,"slug":266,"imageUrl":267,"name":268,"description":269,"popularity":41,"aliases":270,"localeName":10,"isCompound":88,"loggingTypes":271,"createdByUserId":10,"isFavorited":11,"primaryCategory":272,"categories":273,"videos":276,"lastSessionSets":277,"createdAt":278,"updatedAt":279},"2ceb6776-b21b-55ee-8141-4a61652d50cd","pendlay-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fpendlay-row\u002Fimages\u002Fpendlay-row_1.webp","Pendlay Row","Use full-size plates or blocks so the bar starts at a suitable height, then take an overhand grip and hinge until your torso is near horizontal. Brace, pull the bar from a dead stop toward the lower chest or upper abdomen, and return it to the floor under control. Reset your trunk and breath before each repetition. Avoid bouncing the plates, raising the torso, or yanking from a loose shoulder position. A Pendlay row intentionally resets on the floor and uses fast intent, but the bar path should remain controlled and the starting height must fit your mobility.","deadstop strict",[90],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[274,275],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:05.758+00:00","2026-08-07T11:03:35.566+00:00",{"id":281,"slug":282,"imageUrl":283,"name":284,"description":285,"popularity":286,"aliases":287,"localeName":10,"isCompound":88,"loggingTypes":288,"createdByUserId":10,"isFavorited":11,"primaryCategory":289,"categories":290,"videos":294,"lastSessionSets":295,"createdAt":296,"updatedAt":297},"7b104afb-037b-51e9-8c2a-3beb437921c9","close-grip-bench-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fclose-grip-bench-press\u002Fimages\u002Fclose-grip-bench-press_1.webp","Close-Grip Bench Press","Lie on the bench with your feet planted, upper back supported, and the rack safeties set appropriately. Grip the bar somewhat narrower than your standard bench—not necessarily inside shoulder width—unrack it, and lower toward the lower chest with forearms near vertical. Press back over the shoulders while keeping wrists stacked. Avoid an extremely narrow grip that forces the wrists outward or lets the elbows lose their path. The narrower setup often increases triceps demand but the chest and shoulders still contribute; use a spotter and choose width from comfort and control.",73,"cgbp",[90],{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[291,292,293],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:05.769+00:00","2026-08-07T11:03:35.579+00:00",{"id":299,"slug":300,"imageUrl":301,"name":302,"description":303,"popularity":29,"aliases":304,"localeName":10,"isCompound":11,"loggingTypes":305,"createdByUserId":10,"isFavorited":11,"primaryCategory":306,"categories":307,"videos":310,"lastSessionSets":311,"createdAt":312,"updatedAt":313},"1e20bca9-95f4-524a-ab36-9a9723c7634c","barbell-reverse-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-reverse-curl\u002Fimages\u002Fbarbell-reverse-curl_1.webp","Barbell Reverse Curl","Stand tall holding a straight or EZ bar with a comfortable overhand grip and arms long. Bend the elbows to curl the bar upward, then lower it slowly while keeping the knuckles in line with the forearms. Hold the upper arms beside your torso and shoulders level. Avoid folding the wrists or swinging the hips when grip becomes limiting. The pronated grip increases the demand on the brachioradialis and brachialis and reduces the biceps' mechanical advantage; use less weight than for a palms-up curl and select an EZ angle if the straight bar strains your wrists.","overhand",[90],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[308,309],{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-05-09T00:28:05.778+00:00","2026-08-07T11:03:35.592+00:00",{"id":315,"slug":316,"imageUrl":317,"name":318,"description":319,"popularity":320,"aliases":321,"localeName":10,"isCompound":88,"loggingTypes":322,"createdByUserId":10,"isFavorited":11,"primaryCategory":323,"categories":324,"videos":327,"lastSessionSets":330,"createdAt":331,"updatedAt":332},"9db4a5d7-0d90-5d7f-9dd5-131b8c15e43c","barbell-upright-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-upright-row\u002Fimages\u002Fbarbell-upright-row_1.webp","Barbell Upright Row","Stand with the bar at your thighs and take a comfortable overhand grip. Lead with the elbows as you pull the bar upward close to your body, stopping at the highest position your shoulders tolerate without pinching, then lower slowly. Keep wrists aligned and your torso quiet. Do not assume the bar must reach your chin or force the elbows high above the shoulders. A wider grip and lower endpoint often create more room than a narrow high pull; use a moderate load and adjust the range to your anatomy rather than treating one bar height as mandatory.",51,"highpull",[90],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[325,326],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[328],{"locale":152,"url":329,"displayOrder":154,"uploadedByUserId":10},"https:\u002F\u002Fliftag-media-997916278530-eu-central-1-an.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-upright-row\u002Fvideos\u002F20260707T120805Z\u002Fmaster.m3u8",[],"2026-05-09T00:28:05.788+00:00","2026-08-07T11:03:35.603+00:00",{"id":334,"slug":335,"imageUrl":336,"name":337,"description":338,"popularity":29,"aliases":10,"localeName":10,"isCompound":88,"loggingTypes":339,"createdByUserId":10,"isFavorited":11,"primaryCategory":340,"categories":341,"videos":345,"lastSessionSets":346,"createdAt":347,"updatedAt":348},"ba7f5e04-22d4-5615-9630-35f5038d11eb","barbell-floor-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-floor-press\u002Fimages\u002Fbarbell-floor-press_1.webp","Barbell Floor Press","Set a bar in low rack hooks with safeties, or have qualified partners pass it, then lie beneath it with knees bent and feet planted. Unrack the bar, lower until your upper arms touch the floor gently, pause without relaxing, and press upward. Keep wrists over elbows and the bar moving over your shoulders. Avoid bouncing the arms or using a setup that traps you under the bar; plates should have clear space. The floor limits shoulder extension but does not create an exact 90-degree elbow angle or guarantee comfort, so adjust grip width and elbow path individually.",[90],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},[342,343,344],{"id":14,"slug":15,"name":16,"sortOrder":17,"i18nKey":18},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},[],[],"2026-05-09T00:28:05.797+00:00","2026-08-07T11:03:35.621+00:00",{"id":350,"slug":351,"imageUrl":352,"name":353,"description":354,"popularity":355,"aliases":356,"localeName":10,"isCompound":88,"loggingTypes":357,"createdByUserId":10,"isFavorited":11,"primaryCategory":358,"categories":359,"videos":365,"lastSessionSets":366,"createdAt":367,"updatedAt":368},"b06b23b2-56c6-5b2b-a93d-e425d5305fbb","barbell-power-clean","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-power-clean\u002Fimages\u002Fbarbell-power-clean_1.webp","Barbell Power Clean","Start with the bar over midfoot in a clean grip, brace, and lift it from the floor with your shoulders over the bar. As it passes the thighs, extend forcefully through the hips, knees, and ankles, then pull yourself under and receive it on the shoulders in a partial squat. Stand, stabilize, and return the bar to a clear platform. Keep it close and catch with elbows forward, not in the hands. This technical lift needs coaching, bumper plates, and practiced bailouts; develop positions with lighter clean derivatives before adding load or fatigue.",45,"olympic",[90],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[360,361,362,363,364],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.806+00:00","2026-08-07T11:03:35.636+00:00",{"id":370,"slug":371,"imageUrl":372,"name":373,"description":374,"popularity":375,"aliases":376,"localeName":10,"isCompound":88,"loggingTypes":377,"createdByUserId":10,"isFavorited":11,"primaryCategory":378,"categories":379,"videos":384,"lastSessionSets":385,"createdAt":386,"updatedAt":387},"67edd989-7525-5f54-a924-ee7f13fdc5fa","deficit-deadlift","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fdeficit-deadlift\u002Fimages\u002Fdeficit-deadlift_1.webp","Deficit Deadlift","Stand on a rigid, non-slip platform only high enough to preserve your normal braced start, with the bar over midfoot. Hinge and bend the knees to grip it, remove the slack, and push the platform away while keeping the bar close. Stand tall, then return the bar under control. Avoid using stacked loose plates, excessive elevation, or a deficit that forces your pelvis and spine out of position. This variation increases the start range and can train force from the floor; it is not a flexibility drill, so begin with a small deficit and less load than your standard deadlift.",15,"elevated pull",[90],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[380,381,382,383],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":56,"slug":57,"name":58,"sortOrder":59,"i18nKey":60},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.815+00:00","2026-08-07T11:03:35.650+00:00",{"id":389,"slug":390,"imageUrl":391,"name":392,"description":393,"popularity":29,"aliases":394,"localeName":10,"isCompound":11,"loggingTypes":395,"createdByUserId":10,"isFavorited":11,"primaryCategory":396,"categories":397,"videos":399,"lastSessionSets":400,"createdAt":401,"updatedAt":402},"e57b65fb-0795-592c-98b5-27f6b48d170f","barbell-calf-raise","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-calf-raise\u002Fimages\u002Fbarbell-calf-raise_1.webp","Barbell Calf Raise","Set the bar in a rack across your upper back and stand on the floor or a stable calf block with rack uprights or a partner available for balance. Lower your heels through a comfortable ankle range, then press through the forefeet to rise under control. Keep your knees softly extended and body vertical. Avoid using an unstable plate edge, bouncing, or carrying a heavy bar without a safe rerack path. A block adds range but is optional; pauses or single-leg assistance can increase difficulty before loading enough weight to make balance the limiting factor.","standing",[90],{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[398],{"id":62,"slug":63,"name":64,"sortOrder":65,"i18nKey":66},[],[],"2026-05-09T00:28:05.824+00:00","2026-08-07T11:03:35.663+00:00",{"id":404,"slug":405,"imageUrl":406,"name":407,"description":408,"popularity":409,"aliases":410,"localeName":10,"isCompound":11,"loggingTypes":411,"createdByUserId":10,"isFavorited":11,"primaryCategory":412,"categories":413,"videos":415,"lastSessionSets":416,"createdAt":417,"updatedAt":418},"659d7183-d83f-5e05-a176-c09652e39ffe","barbell-wrist-curl","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-wrist-curl\u002Fimages\u002Fbarbell-wrist-curl_1.webp","Barbell Wrist Curl","Sit with your forearms supported on your thighs or a bench, palms up, and hands extending just beyond the edge while holding a light bar. Lower it by opening the wrists to a comfortable stretch, then curl the palms toward the forearms without lifting the elbows. Keep the fingers securely around the bar and move slowly. Avoid bouncing at the bottom or letting a straight bar force an uncomfortable wrist angle. An EZ bar may fit better, and rolling the bar toward the fingertips is an optional grip variation; use modest loads because the wrist flexors work through short lever arms.",31,"forearm",[90],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[414],{"id":44,"slug":45,"name":46,"sortOrder":47,"i18nKey":48},[],[],"2026-05-09T00:28:05.832+00:00","2026-08-07T11:03:35.676+00:00",{"id":420,"slug":421,"imageUrl":422,"name":423,"description":424,"popularity":375,"aliases":425,"localeName":10,"isCompound":88,"loggingTypes":426,"createdByUserId":10,"isFavorited":11,"primaryCategory":427,"categories":428,"videos":431,"lastSessionSets":432,"createdAt":433,"updatedAt":434},"360a3142-1d14-516b-bddf-59c4ffb5d21b","yates-row","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fyates-row\u002Fimages\u002Fyates-row_1.webp","Yates Row","Hold the bar with a shoulder-width underhand grip and hinge to a moderately inclined, braced torso rather than a near-horizontal position. Pull the bar toward your lower abdomen with elbows close to your sides, then lower until the arms are long. Keep the bar over midfoot and wrists aligned. Avoid standing up with each repetition or using a load that strains the supinated grip. The more upright torso and tucked elbows distinguish this from a Pendlay or conventional bent row and increase biceps contribution, but they do not isolate the lower lats; use an angled bar if needed.","underhand reversegrip dorian",[90],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},[429,430],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":32,"slug":33,"name":34,"sortOrder":35,"i18nKey":36},[],[],"2026-05-09T00:28:05.841+00:00","2026-08-07T11:03:35.688+00:00",{"id":436,"slug":437,"imageUrl":438,"name":439,"description":440,"popularity":441,"aliases":442,"localeName":10,"isCompound":88,"loggingTypes":443,"createdByUserId":10,"isFavorited":11,"primaryCategory":444,"categories":445,"videos":450,"lastSessionSets":451,"createdAt":452,"updatedAt":453},"f4abc8b5-37d5-5bab-a007-9630ef0ca9aa","barbell-push-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-push-press\u002Fimages\u002Fbarbell-push-press_1.webp","Barbell Push Press","Take the bar from a rack into a front-rack position, stand tall, and brace with the whole foot grounded. Dip straight down a few inches by bending hips and knees together, then drive hard through the legs and press the rising bar overhead. Finish with legs straight and bar balanced over your base, then lower and reset. Avoid turning the dip into a forward squat or re-bending the knees to catch the bar, which would make it a push jerk. Use bumper plates and clear overhead space; learn timing with light loads before exploiting the heavier potential.",47,"drive",[90],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[446,447,448,449],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":74,"slug":75,"name":76,"sortOrder":77,"i18nKey":78},[],[],"2026-05-09T00:28:05.850+00:00","2026-08-07T11:03:35.701+00:00",{"id":455,"slug":456,"imageUrl":457,"name":458,"description":459,"popularity":460,"aliases":10,"localeName":10,"isCompound":88,"loggingTypes":461,"createdByUserId":10,"isFavorited":11,"primaryCategory":462,"categories":463,"videos":469,"lastSessionSets":470,"createdAt":471,"updatedAt":472},"1e2e7081-4b53-5476-b7b6-98f898cf6f2f","barbell-clean-and-press","https:\u002F\u002Fliftag-media-prod-997916278530-eu-central-1.s3.eu-central-1.amazonaws.com\u002Fcatalog\u002Fexercise-templates\u002Fbarbell-clean-and-press\u002Fimages\u002Fbarbell-clean-and-press_1.webp","Barbell Clean and Press","Start with a clean grip and braced floor setup, lift the bar close to your body, then extend forcefully and receive it on the shoulders. Stand and stabilize in the front rack before performing a strict overhead press; lower to the shoulders and return the bar to a clear platform. Keep the catch on the shoulders with elbows forward, not in the hands. Avoid rushing the transition or pressing with a backward lean. This combines two technical lifts, so use coaching, bumper plates, practiced bailouts, and a load limited by your weaker clean or press rather than your stronger phase.",35,[90],{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},[464,465,466,467,468],{"id":20,"slug":21,"name":22,"sortOrder":23,"i18nKey":24},{"id":26,"slug":27,"name":28,"sortOrder":29,"i18nKey":30},{"id":38,"slug":39,"name":40,"sortOrder":41,"i18nKey":42},{"id":50,"slug":51,"name":52,"sortOrder":53,"i18nKey":54},{"id":68,"slug":69,"name":70,"sortOrder":71,"i18nKey":72},[],[],"2026-05-09T00:28:05.860+00:00","2026-08-07T11:03:35.717+00:00","2026-05-09T00:28:07.392+00:00","2026-06-05T00:31:50.094+00:00"]