The Barbell Workout
If you’ve been to a fitness facility you have most likely seen a room packed with people lifting what appears to be enormous amounts of weights on a barbell. I have recently completed a training to be a Body Pump Instructor. I am also trained toteach Powerflex. After each training I have left with the same thought- barbells really are “the way to go” if they are available to someone. One advantage to using a barbell is that each muscle has to work at the same time. This provides a balance, helping both sides grow stronger together. So what can you do with a barbell? The answers simple, almost everything!
My first suggestion before we get started is to attend a class such as Body Pump, Flex-n-Pump or Powerflex. This will allow you to get a better understanding of how to use the bar most effectively and safely. And as always, consult a physician before beginning any fitness workout/program.
Use the barbell for:
Squats
Place the desired amount of weight evenly on each end of the bar. You can max out the weight on squats, in other words, don’t be afraid to go a little heavy. Place the bar on your shoulders and not your neck. Make sure shoulders are back and down and feet are slightly wider than shoulder width a part. Bend knees, keeping knee over your ankle and hips back. Your core should be tight and pelvis tucked in.
Bicep Curl
Using heavy to medium weights place wrap your hands around the barbell and place hands right outside of your thighs. Make sure not to rest your elbows on your hips but do keep them tucked into your side. Curl up and fully extend down.
Tricep Dips
Sit in a chair or on an aerobic step. Place weighted barbell on your thighs/lap. Lift yourself off of the step. Legs should be straight or slightly bent. Begin to bend with your elbows pointing straight back, shoulders are back and down away from your ears. Keep the small of your back close to your step. Rise up but don’t lock out your arms, keep a soft bend and repeat.
Dead Lifts
Grab that weighted bar and stand with your shoulders back and down, tummy in, chest lifted, and chin straight with a slight tuck downwards, feet should be hip width a part. Bend forward hinging from the hip with knees slight bent. This is not a squat. The barbell should be straight ahead and at your knees. Hands can be shoulder width to slightly wider than shoulder width a part. Back is straight and chest is lifted. (Variation: Dead Row- take the bar from the knees, while still in the bent over position, straight to the belly bottom and back down.)
Shoulder Press
Standing with your shoulders back and down, chest lifted, tummy tucked, and feet hip width a part, take a weighted bar (less weight than all other exercises) and place your hands around the bar slightly wider than shoulder width a part. Tuck your elbows in so they are positioned underneath the bar. Hold bar to the level of your chin and drive the bar straight up. Keep your eyes forward and chin down. Don’t lock out your elbows at the top. Slowly bring the bar back down to chin level.
We have barely touched the surface and I’m already tired! These are only a few (and I mean a few) ways you can use the bar. If you don’t own a bar or have a gym membership all of these exercises may be done with dumbbells.
Enjoy your workout!
