Standing bends with a barbell on the shoulders

This is a very good exercise, but when used carelessly, it can be quite dangerous. Lean forward until your torso is nearly parallel to the floor, keeping your legs slightly bent. Look straight ahead; if you focus on the floor beneath you, you will hunch your back.

This exercise can also be performed with a dumbbell. You can hold the dumbbell behind your back, between your shoulder blades along the spine, or use a weight plate. In these variations, it is slightly easier to keep your back straight, as you naturally pull your shoulders back to hold the plate or dumbbell.

Nuances and Mistakes

1. As an option, this exercise can also be performed seated. This allows for the use of heavier weights. However, the glutes and the back of the thighs will work much less, and the majority of the load will shift to the back.

2. The weight should be such that you can perform at least 6 repetitions correctly. If you cannot keep your back straight at the bottom position, reduce the weight. In general, the weight for bent-over movements shouldn't exceed 50% of your deadlift maximum for one repetition. But that's just my personal opinion.

3. If you have back problems (herniated discs, protrusions, osteochondrosis, or just back pain), this exercise is contraindicated for you. The load on the spine is very high with this exercise.

4. You must bend your legs. However, do not turn the bends into squats. Your torso should be positioned slightly above parallel—about 10-15 degrees above. With light weights, you can lower to parallel with the floor.

5. The movement of bending and rising should be smooth. This exercise should not include abrupt movements.

6. Remember: the less you bend your knees, the more the back of your thighs will work. The more you bend your knees, the more your glutes will be activated (just don’t overdo it).