Single Hand Barbell
   The Barbell is one of the great  standard pieces of equipment for exercise and strength training. Typically it is 
   used with two hands on it at  all times, but what if I was to tell you that training with one hand could help  
   intensify your workout and bring a new excitement to your normal dull routine.  One trick if you are using an Olympic 
   barbell  is to position one end of the barbell in a corner so it will not move.  Most old school gyms will have a 
   contraption  already built and bolted to the floor where you just slide in an Olympic  barbell.  If you have a home 
   barbell that  is smaller in diameter and has a sharper edge, put a plus sign in a tennis ball  and place it on the 
   end so it won’t tear up any carpet or walls. The nice thing  about this is you can add weight to one end of the barbell 
   to progress through  sets.  Also the angle allows for an  unfamiliar movement that stresses different areas of your 
   muscle groups.

   Exercises
   Chest-Lying  on the floor sideways, grasp with one hand and press straight to the roof.  Rotate around to get both sides.
   Arms-standing  grasp high end with one hand and curl from top of thigh to chest concentrating  on the curl.
   Shoulders-  Press-On one knee, press straight up. High Pull- Standing grasp with overhand  grip and perform high pull
   to chin.   Front  raise- with arm straight or standing sideways, raise the bar should level with  arm slightly bent.
   Triceps-Lying  on your back under the bar using a parallel grip keep elbow tight against side  and press straight up.
   Back-Rows-  Straddling or standing on the side of the bar, let the arm hang down to full  extension then pull to your
   chest or abdomen.
   Quads-Standing  with barbell on your shoulder squat as low as you can with your back straight,  then switch shoulders,
   or hold the end of the BB in both hands just under your  chin.  Lunges can be done the same way or  grasp barbell from
   the side.  Straddling  the bar grasp with both hands and perform a deadlift squat keeping back  straight and chest out.
   Hams-standing  on a small box on the side of the bar keep leg stiff or slight bend in knee  then stand straight up.  
   Make sure to do  both sides.

                     …For  more information and tips, check my website, www.chadamartin.com.