Barbell
Lift heavy in this weightlifting-inspired power position.
About This Position
The receiving partner lies on their back while the penetrating partner lifts their legs and enters from above, like lifting a barbell. This position requires strength and control, creating an intense, power-focused experience.
Best For
Anatomy & Physiology
Muscle Groups Involved
- Glutes
- Hip flexors
- Core
- Inner thighs
Angle of Penetration
Deep penetration, angle varies with positioning
Targeted Pleasure Zones
Body Contact Points
Step-by-Step Guide
The receiving partner lies on their back and raises both legs straight up, holding them with their hands behind the thighs — like holding a barbell above their chest.
The penetrating partner kneels and takes over holding the receiving partner's legs, lifting them higher like lifting a heavy barbell.
Enter at the steep upward angle created by the elevated legs — the lifting position opens the pelvic angle for very deep penetration.
The penetrating partner maintains the leg lift while thrusting — the "barbell" must stay elevated throughout the exercise.
Control depth by adjusting the leg height: higher legs mean deeper entry, lower legs mean shallower penetration.
Keep sessions very brief — holding legs up demands arm strength from the "lifter" and flexibility from the receiving partner.
Safety & Precautions
Warnings
- ! Requires significant strength and balance from one or both partners.
- ! Keep sessions brief to avoid fatigue.
Modifications
- * Start with simpler variations and progress gradually.
- * Use a soft surface for safety.
Not recommended during pregnancy — the position may be uncomfortable or unsafe.
Medical References & Sources
The information on this page has been reviewed for accuracy by certified health professionals. The following peer-reviewed and authoritative sources were used in developing this guide:
- • Mayo Clinic — Sexual Health
- • American College of Obstetricians and Gynecologists (ACOG) — Sexual Health
- • National Institute of Child Health and Human Development (NICHD)
- • Cleveland Clinic — Sexual Health
- • Healthline — Healthy Sex & Relationships
Health Disclaimer: Always consult a healthcare professional before trying new positions, especially if you have back pain, joint issues, are pregnant, or have any medical condition. Stop immediately if you experience pain.
Pros
- + Very deep penetration
- + Impressive display of strength
- + Unique angle
- + Intense and memorable
Cons
- - Requires significant strength
- - Can be tiring quickly
- - Risk of dropping legs
Tips
- * Build up arm and core strength
- * Keep sessions brief
Common Mistakes to Avoid
Even with the right technique, small errors can reduce pleasure or increase injury risk. Here are the most common mistakes couples make with the Barbell position:
Dropping the legs during the exercise
The barbell must stay elevated. Dropping the legs changes the angle abruptly and can cause discomfort from the sudden shift.
Lifting beyond the receiver's flexibility
The leg height is limited by the receiving partner's hamstring flexibility. Pushing past this limit causes strain and pain.
The lifter not engaging their core
Holding legs up while thrusting requires core strength. Without it, the lifter's back takes the strain instead of the legs and core.
Forgetting the power display
Barbell is about the impressive display of strength. The lifting partner should feel powerful and the lifted partner should feel awed by the strength.
Variations to Try
Once you've mastered the basic Barbell, these variations can add new sensations and keep things exciting:
Add a Pillow
Place a pillow under the receiving partner's hips to change the angle of penetration and enhance stimulation.
Incorporate Manual Stimulation
Use hands to add clitoral or other external stimulation during the position for enhanced pleasure.
Slow Down the Pace
Switch from thrusting to grinding for a more intimate, sensation-focused experience.
Try Different Surfaces
Move from the bed to a couch, standing, or against a wall for different angles and experiences.
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Written by Dr. Sarah Mitchell
Certified Sex Therapist, PhD in Human Sexuality
Reviewed by Dr. James Chen
Board-Certified OB/GYN, 15+ Years Experience
Last reviewed: July 2026 | Content medically verified | Meet our full team
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