Exercise Guide

Diagonal Pole Move

Lower Back, Deltoids, Rectus Abdominis, Hamstrings, Glutes
Triceps, Pectoralis Major, Serratus Anterior, Latissimus Dorsi, Trapezius
rating: Ø 3.50 through 4 votes
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required:Barbell / Broomstick
Variations available (1)
Starting PositionExecution

General And Specifics

  • it only takes a broomstick or a barbell to train your core and especially the lower back effectively
  • to protect the knees, better do this exercise on the carpet
  • you can put a towel below the barbell to protect your carpet

Starting Position

  • grasp the broomstick or barbell
  • hold the training device tight at the upper end with both hands
  • kneel on the floor
  • place the end of the training device in front of your knees about one meter apart, the arms are stretched
  • your back is straight

Correct Execution

  • now brace your core and leg muscles
  • lean forward slowly, the upper body turns downward, your arms move up
  • always hold the barbell tight
  • in the final position the barbell is in a vertical position
  • your body forms a line from the hands to the knees then
  • make sure that the hip does not sag
  • afterwards you brace the legs and go back to the starting position

tip for the workout

  • with a filled backpack the exercise gets harder
Suggestions for this exercise?!

Related exercise lists:

Strength Training With Dumbbells, Barbell And Kettlebell, Barbell, Free Weights, Lower Back, Deltoids, Core