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Equipment
All 170 movements in the Jijibisha library performed with barbell, grouped by the muscle they train. Every guide includes setup instructions, the muscles worked, common mistakes and safety notes.
By muscle
47 movements that train the quadriceps as the primary muscle.
Barbell Full Squat
Barbell Hack Squat
Barbell Lunge
Barbell Side Split Squat
Barbell Back Squat
Barbell Squat To A Bench
Barbell Step Ups
Barbell Walking Lunge
Box Squat
Box Squat with Bands
Box Squat with Chains
Clean Pull
Clean from Blocks
Elevated Back Lunge
Frankenstein Squat
Front Barbell Squat
Front Barbell Squat To A Bench
Front Squat (Clean Grip)
Hang Clean
Hang Clean - Below the Knees
Heaving Snatch Balance
Jefferson Squats
Jerk Dip Squat
Narrow Stance Squats
Olympic Squat
One-Arm Side Deadlift
One Leg Barbell Squat
Overhead Squat
Power Jerk
Power Snatch from Blocks
Reverse Band Box Squat
Reverse Band Power Squat
Snatch
Snatch Balance
Snatch from Blocks
Speed Box Squat
Speed Squats
Split Clean
Split Jerk
Squat Jerk
Barbell Squat with Bands
Squat with Chains
Squat with Plate Movers
Weighted Jump Squat
Weighted Sissy Squat
Wide Stance Barbell Squat
Zercher Squats22 movements that train the shoulders as the primary muscle.
Anti-Gravity Press
Barbell Incline Shoulder Raise
Barbell Rear Delt Row
Barbell Shoulder Press
Bradford/Rocky Presses
Car Drivers
Clean and Jerk
Clean and Press
Jerk Balance
Landmine Linear Jammer
Push Press
Push Press - Behind the Neck
Rack Delivery
Seated Barbell Military Press
Single-Arm Linear Jammer
Smith Incline Shoulder Raise
Standing Barbell Press Behind Neck
Standing Bradford Press
Standing Front Barbell Raise Over Head
Barbell Overhead Press
Straight Raises on Incline Bench
Upright Barbell Row22 movements that train the hamstrings as the primary muscle.
Clean
Clean Deadlift
Good Morning
Good Morning off Pins
Hang Snatch
Hang Snatch - Below Knees
Hanging Bar Good Morning
Muscle Snatch
Power Clean
Power Clean from Blocks
Power Snatch
Reverse Band Sumo Deadlift
Romanian Deadlift
Romanian Deadlift from Deficit
Snatch Deadlift
Snatch Pull
Split Snatch
Stiff-Legged Barbell Deadlift
Sumo Deadlift
Sumo Deadlift with Bands
Sumo Deadlift with Chains
Wide Stance Stiff Legs16 movements that train the triceps as the primary muscle.
Bench Press - Powerlifting
Bench Press with Chains
Board Press
Close-Grip Barbell Bench Press
Decline Close-Grip Bench To Skull Crusher
Decline EZ Bar Triceps Extension
Floor Press
Floor Press with Chains
Incline Barbell Triceps Extension
JM Press
Lying Close-Grip Barbell Triceps Extension Behind The Head
One Arm Floor Press
Pin Presses
Reverse Band Bench Press
Reverse Triceps Bench Press
Standing Overhead Barbell Triceps Extension10 movements that train the biceps as the primary muscle.
9 movements that train the chest as the primary muscle.
9 movements that train the lower back as the primary muscle.
9 movements that train the middle back as the primary muscle.
7 movements that train the abdominals as the primary muscle.
7 movements that train the forearms as the primary muscle.
4 movements that train the glutes as the primary muscle.
4 movements that train the traps as the primary muscle.
3 movements that train the calves as the primary muscle.
1 movement that train the lats as the primary muscle.
Other kit
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