8 Easy to Follow Barbell Workouts
Let’s face it, it can be a hassle using different equipment when exercising. We’re a fan of the barbell because you can customize it to a suitable weight and target the arms, butt and legs. Adding weight to your moves makes the muscles work harder so you have to use the entire body.
Here are some exercises with only a barbell to get you fit and toned with little hassle.
Use a weight that does challenge you, but is not painful or makes you nauseous.
To target the arms, try these moves:
Bicep curls: 3 sets, 15 reps.
Hold the bar with an underhand grip with your hands just outside your thighs. Keep the elbows in close and slowly lift the bar to your chest and back down.
Extensions: 3 sets, 15 reps.
Position the barbell behind your head and bend the elbows. Lift straight up and slowly bring down to bend the elbows again. Don’t take them too far back.
Chest press: 3 sets, 15 reps.
Lying on a stability ball, hold the barbell above your head with straight arms. Slowly bring it back down to your breast bone with the elbows in tight.
To target the legs and butt, try these moves:
Overhead squat: 3 sets, 15 reps.
Stand with the legs shoulder-width apart and the barbell above your head with your arms straight. Slowly squat down whilst keeping the barbell high.
Barbell squat: 3 sets, 15 reps.
Position the barbell at the back of your neck – on the squidgy part, not the bone. Squat down low whilst keeping the back flat and push straight up. Squeeze at the top.
Barbell lunge: 3 sets, 15 reps.
Again, balance the barbell at the back of your neck and bring one leg in front. Bend down – all the time making sure your knees are in line with your toes.
Deadlift: 3 sets, 15 reps.
Hold the barbell in front of you with the arms lengthened. Slowly bend forward and keep the back straight. Bend at the knees if your hamstrings are tight. Push through your heels, never the bottom of your back.
Glute bridge: 3 sets, 15 reps.
Lying on a mat, bring the knees towards your butt and balance the barbell on your hips. Push up at the hips and slowly come back down.
With these exercises, it’s important to listen to your body. If it hurts, reduce the weight or try another move instead. After a few weeks of training, start using slightly heavier weights to increase the intensity.
