As one of the most classic fitness equipment, the barbell has been widely used by people for a long time, and has developed so many exercise methods to meet people's different training needs. And the following five types of exercise are the most effective.
1. Back squat
The squat is often considered the king of exercise. It targets your lower body-including lower back, glutes, hamstrings, quadriceps, calves and abs. It also helps improve core strength.
How to do back squats:
1.Stand with your feet shoulder-width apart.
2.Rest the bar on your upper back and use your arms to help balance the weight.
3.Bend your knees and squat down until your legs are at a 90-degree angle.
4.Return to standing position.
2.Deadlift
If the squat is the king of all exercises, then the deadlift might be the queen. It works on your hamstrings, glutes, back, trapezius and core.
How to do deadlift:
1.Stand behind the bar with your feet shoulder-width apart.The bar should be positioned directly over the middle of your feet.
2.Bend your knees slightly forward to let your shin touch the bar. Bring your hips backwards. Take a mixed grip on the bar (one hand overhand, the other hand underhand). Keep your chest up so your back is flat and tight
4.Push your hips forward into a standing position. The bar should slide up your shins and over your knees, until you are standing straight up looking forward.
5.Lower the bar and repeat the exercise.
3.Bench press
Bench presses can be used to increase strength, improve endurance, and targeted the muscles of the upper body, including the pectoralis major, deltoid, triceps brachii, biceps brachii.
How to do bench press:
1.Lay face-up on a horizontal bench, with your feet flat on the ground.
2.Grasp the barbell with an overhand grip wider than shoulder width. Hold the barbell at arm's length above your upper-chest area.
3.Slowly lower the barbell to the middle of your chest. Once the barbell touches your chest, press it back up.
4.Barbell curl
The barbell curl work the biceps muscles at the front of the upper arm, and also the muscles of the lower arm—the brachialis and brachioradialis, it is good for improving grip and arm strength.
How to do barbell curl:
1.Stand up straight with your chest up and core braced. Using an underhand grip to hold the barbell. hands slightly wider than shoulder width apart.
2.Keeping your chest up and your elbows tight to your sides, gently lift your hands to start the movement.
3.While maintaining tension in the biceps, curl the bar to shoulder height, then squeeze the biceps for a second. Start lowering the bar slowly, keeping the biceps tight and working as many muscle fibers as possible.
4.Once the bar is back in the start position, straighten your arms fully to tense your triceps to ensure that your biceps are worked through the fullest possible range of motion.
5.Barbell bent over row
The bent over row primarily works the latissimus dorsi, the middle and lower trapezius, the rhomboids, and the posterior deltoids.
How to do barbell bent over row:
1.Hold a barbell with a overhand grip. Bend your knees slightly and keep your back straight. Lean your upper body forward until almost parallel to the floor. The barbell should be directly in front of you; your arms should be perpendicular to the floor.
2.While keeping your torso still, pull the bar toward you. Your elbows should be close to your body. Use only your forearms to carry the weight.
3.When you reach the lower part of your chest, hold for a few seconds.
4.Slowly lower the barbell back to the starting position.
If you want to work on your physical strength, build muscle or improve your physique, these are workouts you definitely don't want to miss. There are many other workouts can be done with a barbell. This infographic which is made by IFAST includes 23 workouts is for you.
And if you don't have your own barbell and do not know waht to buy, this IFAST 7ft Olympic barbell might be a good choice for you.
