Barbell exercises are mostly meant for heavy weight training. It is mostly an exercise that benefits weight-lifters, power-lifters and bodybuilders. It is the best tool to measure the body’s ability to lift raw weight. These exercises are the easiest and most effective way to tone and improve muscle groups in your body. Here are some easy and effective barbell exercises:

1. Bench press: Begin by keeping your body flat on the bench. Now hold the barbell in such a way that it is slightly wider than the shoulder-width. Now inhale as you lower the bar to your chest. While doing so, keep your elbows close to your sides. Exhale when you push the weight up. This targets the chest, and hence the closer the bar can be brought to the neck and elbows back to shoulder level, it would benefit the chest. Do the same for three sets of 8-10 reps.

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2. Squat: Squats help to shape the legs. To gain amazing quads, squats with barbells are the best exercise.  Doing a back squat would be ideal. Begin by standing under a squat rack. Rest the barbell on your traps in a comfortable position. Place your feet slightly turned out, shoulder-width apart. Arching your back slightly, with your head up and looking straight, squat down till your thighs are almost parallel to the ground. Ensure that your knees move in a direct line over your toes. It would be ideal to elevate your heels for better stability. Do the same for three sets of 6-10 reps

3. Upright Row:  Traps are thick muscles that form above your shoulders when working out. To gain good traps, the upright row would be the perfect exercise. For this, grip the barbell overhand, with hands not wider than the shoulders. Hold the barbell close to your body. Now raise the barbell to your chin level, ensuring that the shoulders that the shoulders are elevated. Lower the bar gently till your arms are fully extended. Having a closer grip while doing this is good to get better traps. Do the same of 3 sets for 9-12 reps

4. Dead lift: The dead lift is done to benefit the lower back, traps and legs. The bar should be on the floor. Begin with an overhand grip (with one hand over the other), shoulder wide and keep your feet shoulder width apart. With your arms locked, extend them completely. Squat down ensuring that the thighs are parallel to the floor. Hold the back tight and your head looking up and forward. Your chest must be forward, over the bar. Lift the weight off the floor with the legs straightened out. Throughout the whole movement keep the barbell close to your legs. When your legs are closer to full extension, straighten your back. Do the same of three sets of 4-6 reps.

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Tips for starters:

1. Ensure that you join a group or a school which has been certified. The trainers need to be highly trained and with certifications from reputed authorities and sources

2. Take one step at a time when beginning with Barbell Exercises. Rome wasn’t built in a day, so don’t stretch more than you can afford, or you will end up De-motivated and with bodily injuries

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Incorporating a wide range of compound movements, barbell exercises are fundamental for strength and muscle development. These versatile tools offer a holistic approach to fitness, targeting multiple muscle groups and promoting functional strength. Regularly incorporating barbell exercises into fitness routines can lead to impressive gains, making them an indispensable component of any well-rounded workout regimen.


About Saanvi

Saanvi Sharma is an excellent web content writer in health and nutrition. Her expertise in the subject stems from in-depth research and knowledge that she gained over the years. Her interest in science coupled with a bachelor's degree in biotechnology proves as an added advantage and further adds value to her writing. She is highly interested in science, thus writing quality content became her virtue.