Barbell [ UPDATED ]

: Using collars to secure weights and having a spotter—especially for the bench press and squat—is critical to preventing injury.

: The Strength Ambassadors identify the Squat , Deadlift , Bench Press , Shoulder Press , and Pull-up as the core movements for maximizing muscle growth. barbell

For those starting out, mastering compound lifts is the most efficient path to progress. : Using collars to secure weights and having

: Always load the heaviest plates first, moving from the center outward, and alternate sides to maintain balance. moving from the center outward