Virat Kohli's secret to strong, lean muscles
In the 2022 T20 World Cup campaign opener at Melbourne Cricket Ground on Sunday, the Indian cricket team celebrated a massive win against Pakistan. The man of the match however was none other than former Indian cricket team captain, Virat Kohli, whose unbeaten 82 off 53 balls, was what stole the show.
The 33-year-old is currently one of the best and fittest players in the Indian cricket team. All thanks to regular workout sessions and a strict diet plan that the cricketer follows diligently and with consistency.
But one of the workout routines that he is best known for is weight training. It not only helps him build strong muscles, but also burns maximum calories. Interestingly, Kohli is very much into barbell workouts and regularly posts videos of himself mastering them. That said, here are some barbell exercises that he swears by...
Image credit: Instagram/viratkohli
Also read: Weight loss: The best way to burn more calories with cardio
Barbell Shoulder Press
How to perform:
Step 1: Stand with your feet shoulder-width apart.
Step 2: Push your hips back, bend your knees and drive through the heels to pull the bar off the floor, to your chest.
Step 3: Keep your back straight, shoulders relaxed and extend your arms straight over your head.
Step 4: Next, bend your elbows and bring the barbell back down to chest.
Step 5: Do 5 reps of the same.
Image credit: Instagram/viratkohli
Also read: Weight loss: Barbell exercises women can do to burn maximum calories
Barbell Snatch
How to perform:
Step 1: Stand with your feet hip-width apart
Step 2: Hold the barbell slightly wider than shoulder-width and keep it close to your body, with a perfect snatch grip.
Step 3: Engage your core and back and drive your legs into the ground as you pull up on the bar and begin to rise to stand.
Step 4: The barbell should be at your hip as you reach a standing position. Continue lifting and extend your lower body.
Step 5: Jump and place your feet about shoulder-width apart into a wide squat.
Step 6: Stabilize the barbell position i.e. over your head.
Step 7: Rise to a standing position and repeat the exercise.
Image credit: Instagram/viratkohli
Overhead Barbell Squat
How to perform:
Step 1: Stand with the barbell placed overhead.
Step 2: With your core engaged, chest high, elbows fully extended, bend your knees to a squat position.
Step 3: Lower until your legs are parallel or slightly below parallel with the floor.
Step 4: Next, push your feet into the ground to initiate standing.
Step 5: Do 5 more reps.
Image credit: Instagram/viratkohli
Overhead Barbell Front Lunge
How to perform:
Step 1: Stand with the feet together and press the barbell over head.
Step 2: With one foot forward, get into a deep lunge position
Step 3: Breathe out as you drive back up with your front leg and step back into the starting position.
Step 4: Repeat the lunge.
Image credit: Instagram/viratkohli
Other exercises performed by Virat Kohli
Apart from weight training, Virat Kohli also does cardio workouts. From running outside to running on the treadmill, he masters it all with a lot of energy.
Furthermore, he works on his balance, flexibility and stability. Reportedly, he is a fan of compound exercises, which include targeting multiple muscle groups at the same time. Squats, front lunge with twist, reverse lunge, deadlift are some of the examples.
Image credit: Instagram/viratkohli
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