Barbell Core Training Routine

Happy Monday to everyone!

For this weeks to tutorial, I have decided to throw up a workout for the abdominal region with a Barbell. When it comes to lifting dead weight, the barbell is one of the best at zeroing in on core function integrated with upper and lower body function. Most traditionalized core workouts encompass activation of the abdominal musculature in an isolated context. Since everything in our reality involves integration, training the abdominal systems in the body must be done so with the same train of thought in mind. Failure to take this into context is much of the reason people suffer from poor core activity when attempting to do functional movement in reality.

Train intentionally, not habitually.



Hey guys, this is Naudi Aguilar at Functional Patterns, and for today’s video exercise tutorial, I’m going to be taking you through a core training barbell workout. I like using this specific piece of equipment simply because we do incorporate a lot of rotational elements, while utilizing the upper body, and most of the time you don’t generally get that out of most core training. Since most people do crunches, and sit-ups, and different things like that, they don’t necessarily tend to get the upper body and lower body integrated with the core, so this is going to be something specifically to help with those dynamics.

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For the first exercise, we’re going to be walking up to the barbell here, and from there, what we’re going to be doing, is that involving a squat at the bottom, keeping our thoracic extended, keeping our spine neutral, as we come up, we’re going to drive off the hips, and get to our toes. After we’ve developed that summation off of the hips, coming upward, we snap this thing upward, and forward. I come back, dropping the tailbone back, keeping the spine neutral, and try not to sway into the lumbar, and you come back.

Be sure not to let the knees come forward as you get to the bottom, that’s going to put too much dominance over the quadriceps, and we don’t really want that, because we won’t really get the rest of the body integrated with the movement. We come down, dropping the hips back, I load my glutes, load my hamstrings, and fire it up. Okay, pretty basic, nothing too complex about it. Again, really try developing that momentum off of the ground, once you start doing the movement, before you start utilizing the upper body.

For the second exercise, we’re going to be going kind of into a split stance. I’m going to be loading myself more on one side of my body. I’m going to be hinging my left hip back, so I don’t want my left knee to be too far forward from this position, so I’m going to keep

[it more 00:02:09] on my left side, then I’m going to push up, and switch to the other side. Like I always mention, neutral spine guys. Keep that navel drawn in, and at the same time try extending your thoracic spine, so really pull the shoulder blades back, and try bending to get that middle back, as you go through that range of motion. Try not to elongate your stride too far, either. Keep yourself somewhat like in a box. Oh, that’s a good one.

For the third exercise, I’m going to be going into a one arm row, so I’ll be facing in this direction. I’m going to be pulling with my right arm, so, I’m going to keep my right leg forward, simply because I’m trying to set the mechanical linking of my posterior oblique system, so as I pull with my right lat, this hip’s going to be extended, because that’s similar to what would do in a run. Your body’s going to have a little more stability under that context, in terms of our spinal musculature activation. We want to get ourselves with our right leg forward. We hold the spine neutral. Then I rotate slightly, and I go into a row.

Try not to kink your neck upward. When I’m holding here, often times when people will do so, they’ll end up looking up – really, really bad on that cervical spine. Try keeping the neck neutral with the rest of the body, the rest of the spine, and that’s where you’ll work. I’m keeping the neck neutral. I’ll switch sides for you, stepping with the left leg forward this time, keeping that spine neutral. I’m also going to keep most of my pressure on my front leg. You should almost somewhat be able to balance on that leading leg.

Often time, when people get into a staggered position, they usually put themselves too much on their posterior leg, so we want to get more onto the anterior, the one on the front side, so we go here. I’m loading my thoracic, I’m loading my core. It’s really good for developing those lats in conjunction with those core systems. Man, that was brutal.

All right, that is a little barbell core training circuit, and I’m going to take you guys through that whole circuit in real time. Okay, that was a quick little burnout. Oh, that’s really tough. That’s a little bit lighter than what I’d normally would go through, but I’m just trying to keep good form, good technique, so that way you guys can see what your form should probably look like when you’re practicing on your own. I would recommend going through that circuit about three times, and that should be all that you really need.

For myself, all I really do at most, is 15-20 minutes a day, maybe about three to four times a week. That’s about as much as I need to, when I’m doing some stuff like that. Be sure to not overtrain on doing stuff like this, because it’s very neurologically demanding on the body, and it’s not something that you’ll to be able to do for 40 to 60 minutes at a time. Doing each one of those exercises [I’ll get 00:06:32], is like doing five or six exercises of what you would get out of a regular traditional exercise, in one specific exercise. Be sure that you do not overtrain on this stuff.

Also, make sure your mechanics are right. If your posture’s off, you tend to have a swing in your lumbar, like this, so your thoracic turns around. That stuff can actually be more detrimental. You’ve got to learn to really focus on getting those neutral spine dynamics. Focus on the posture. First, after you’ve gotten the posture integrated in a static fashion, then you can start moving into dynamic loads. I hope you guys enjoyed that video. If you guys would like more information, I would recommend going to my website, at, or subscribing to my YouTube channel to get more information on videos that I would be putting up here in the near future.
This is Naudi Aguilar, reminding you to live intentionally, and not habitually. Take care.