Barbell Exercises for Building Muscle and Strength
People working out at gyms or homes have different preferences. Some want to lose that weight with cardio and aerobics, while others want strength training. Many even give a chance to dumbbells and kettlebells for effective results.
But, when it comes to building muscle and strength without spending hours in the gym, a barbell should be the point of focus. Nearly all gyms possess this game-changing equipment. Barbell training is a one-stop solution for increased muscle mass, fat loss, boosting metabolism, and getting a sculpted body.
1.Barbell Bench Press
The bench press is the most effective exercise to tone your upper body, and barbells will allow you to add more weight to tone muscles. The exercises will also help you build muscle size and improve strength.
Target muscles: Triceps, chest, shoulders
☆Lie flat on your back on a bench.
☆Your arms should be locked and straight.
☆Grip the bar with your hands slightly wider than shoulder-width apart.
☆Now bring the bar slowly down to your chest while you inhale.
☆Push it up while exhaling.
2.Barbell Back Squat
A barbell back squat is a variation of a traditional squat. It activates all lower body muscles. You can master the movement by practicing it under expert supervision. Loading weight on your lower body helps increase muscle mass as more muscles participate in performing the exercise.
Target muscles: Hamstrings, glutes, lower back.
☆Prepare your shoulders and engage your core with glutes tight.
☆Unrack the barbell and place it right above your shoulders.
☆Bend your knees, ankles, and hips with perfect alignment in the body.
☆Lower until your legs are parallel to the floor.
☆Pause for some seconds and hold the movement.
3.Front Squat
A front squat is somewhat similar to a barbell back squat. It also works on your lower body muscles and is a great exercise to build strength and power. The only difference is that you hold a barbell across the front of your shoulders in this exercise. The exercise engages your core muscles completely.
Target muscles: Quadriceps, core, upper back
☆Adjust the squat rack to the level of your chest.
☆Step in closer to the bar and perform a light squat.
☆Hold the bar with both hands. Your hands should be wider than shoulder-width apart.
☆Bring your elbows forwards and slightly higher.
☆Step back and engage your core muscles by breathing.
☆Form a squat position until your feet are parallel to the ground.
4. Barbell Deadlift
The deadlift is a perfect exercise to increase strength in the entire body. It works to improve your core stability, core strength, and posture. It will also strengthen your bones. All muscle groups are engaged effectively by deadlifts. Your grip strength also gets better by practicing deadlifts. It is a total body movement and is considered a king of lifting.
Target muscles: Back muscles, glutes, hamstrings
☆Stand straight with your feet shoulder-width apart.
☆Lift the bar by moving your hips forwards and neutral spine.
☆Grasp the bar with both your hands to the outer side of your legs.
☆After lifting it, your hands should be on the side of your thighs.
5.Sumo Deadlift
The sumo deadlift is a variation of a traditional deadlift. In this exercise, there is less load on your lower back muscles. With a slight adjustment of feet, you can reduce the pressure on your back. Your upper body is close to the ground, so the distance is less to lift the weight.
Target muscles: Glutes, hamstrings, back, core.
☆Stand with your feet wider than shoulder-width apart.
☆Your toes should be pointing out at an angle of 45 degrees.
☆Bend and lower your body from your hips to hold the bar.
☆Your spine should be straight in the entire movement.
☆Lift the bar to the midpoint of the thighs.
☆Lower it down again.
6.Barbell Bent Over Row
Emphasizing your back training is important as it rules out the chances of developing back pain. The barbell bent-over row manages to utilize your back muscles. It also improves your posture, so you can perform several exercises with the right technique. Load weight on barbells wisely here to get results.
Target muscles: Upper back muscles, latissimus dorsi, triceps
☆Your feet should be shoulder-width apart.
☆Lean forward from your waist and bend your knees.
☆Your back should be straight.
☆Grab the bar with your hands wider than shoulder-width apart.
☆Squeeze your shoulders and lift the weight up to the level of your chest.
7.Barbell Lunge
Barbell lunges are a weighted alternative to traditional lunges. It is necessary to improve the technique to target the lower body muscles. The barbell lunges are considered an important bodyweight training exercise. Remember to load the weight on the barbell according to your convenience and preference.
Target muscles: Hip flexors, quadriceps, glutes, hamstrings.
☆Set the barbell to the level of your height.
☆Hold the barbell and rest it on the upper back muscles.
☆Stand straight, with a slight bend in your knees.
☆You should engage your core and hips.
☆Lunge forward by keeping your spine neutral.
8.Overhead Press
The overhead press requires immense focus, balance, and strength. If you are a beginner, it is better to exercise under expert supervision to stay safe. The exercise will help you to develop a stronger back. It also helps you to increase the size of your shoulder and back.
Target muscles: Trapezius, deltoids, triceps.
☆Stand with your body, making a straight line.
☆Remember to shift your focus to one point.
☆Hold the bar on your chest with your hands wider than shoulder-width apart.
☆Lift the bar and press it over your head.
☆Do not move your body and focus completely on exercise.
9.Barbell Snatch
Barbell snatch is a powerful movement that works on your various body muscles. It requires control movement with complete focus. Mastering the snatches requires years of hard work, so one should be ready to give enough time to them. They improve mobility, stabilize core muscles, and work on motor movements.
Target muscles: Hamstrings, quadriceps, core, shoulders, back.
☆Stand straight with your spine neutral.
☆Shift your focus to one point.
☆Bend down to hold the bar. Keep your chest high.
☆First, lift the barbell to your thighs level with your hips engaged and tight.
☆Next, continue to lift the barbell upwards with your hips fully extended.
☆Send the barbell up to your head by extending your elbows.
☆Lock your shoulders and elbows to control the bar.
☆Hold the barbell in a power stance with your knees bent.
10.Hip Thrust
Barbell hip thrust is an effective and highly recommended option to build glutes. The exercise will help you to develop strength in your entire lower body. You should stay mindful during exercises to avoid any risk of injury. Load the weight on the barbell gradually to maximize your gains.
Target muscles: Glutes, lower body.
☆Sit on the floor with your back against the bench.
☆Roll the barbell over your hips and rest it here.
☆Lift your hips slightly up from the ground.
☆Your upper body should be in contact with the bench.
☆Squeeze your glutes and push your feet to the ground.
☆Achieve full hip extension by pushing your hips upwards towards the ceiling.
☆Pause for 2 to 3 seconds.
Benefits of Barbell Exercises
1. Enhances Overall Body Strength
2. Improves Athletic Performance
3. Ensures a Better Posture
