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Barbell Overhead Punch with Rotation

Barbell Overhead Punch with Rotation

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Muscle Groups
  • Abs and Core
  • Shoulders
  • Core strength.
  • Metabolic conditioning.


The Barbell Overhead Punch with Rotation exercise develops strength and power in the core muscles. If you are looking to boost to your metabolism, include this exercise in your circuit training program. Perform as many reps as you can perform using good form. As your condition improves you may add weight to increase difficulty.


  • Secure the bar in a corner or against a wall.
  • Hold the bar with both hands.
  • Bring the bar to the right shoulder and cock the right hip back.
  • Using the hip, punch the bar overhead.
  • Slowly lower the bar to the left shoulder and cock the left hip.
  • Repeat.


  • Bad posture.
  • Not using your hips.