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Barbell Climbs

Advanced
Equipment
Abs
Abs
Equipment
Barbell
Barbell
Exercise Type
Strength
Mechanics
Compound
Force Type
Isometric

Barbell climbs are a highly advanced anti-extension core exercise that combines principles from plank variations and barbell rollouts. This movement challenges spinal integrity, core strength, and control through dynamic reaching. Only lifters with strong foundational core strength should attempt this variation, as it places intense demand on stability and full-body tension.

Key Benefits:

  • Builds extreme core stability and anti-extension strength
  • Enhances control and proprioception under dynamic load
  • Increases anterior core and shoulder endurance
  • Improves athletic performance and transfer to complex lifts
  • Demands full-body tension and coordination
  1. Stand in a wider-than-shoulder-width stance, hands on a barbell placed on the floor in front of you.
  2. Begin in a plank position with hands on the bar.
  3. Slowly walk your hands down the barbell until your arms are overhead and your body is fully extended parallel to the floor.
  4. Maintain core tightness and neutral spine throughout the movement.
  5. Walk your hands back up the barbell to return to the starting position.
  6. Repeat for the desired number of repetitions.
  • This is one of the most advanced anti-extension drills—don’t attempt without prior progression.
  • Keep the ribs down and avoid arching the lower back.
  • If spinal neutrality can’t be maintained, regress to wall press heel taps or hip extension drills.
  • Exhale as you reach overhead to avoid using breath-holding for stability.
  • Maintain full-body tension and move with control, not momentum.

⚠️ Only advanced athletes should attempt barbell climbs. Respect the movement’s complexity and master regressions first to maximize effectiveness and safety. 💥

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