Barbells are a versatile workout product. With a barbell, you can train many different muscle groups, and it’s easy to adjust the weight by using weight plates. You can do triceps exercises, full-body exercises, train legs, and much more. Here we show 14 good exercises you can perform with a barbell.
- Deep Squats Description: Keep your eyes forward during the entire exercise. Start with straight legs shoulder-width apart and press on the entire foot. Through focus on the abdomen and lower back, the whole body should be kept stable through all parts of the exercise. Breathe in on the way down, hold in the lower phase of the exercise, and then breathe out on the way up (the last half of the lift). The exercise is heaviest in the lower part of the movement (below 80 degrees), and it is important that the center of gravity line is not too far forward or too far back.
2. Single-leg Squats Description: Stand with the bar resting on your shoulders. The passive leg is placed behind the other and should only support the movement. Bend down to about 90 degrees in the knee and press up again. Keep the upper body upright and look forward. Repeat with the opposite leg.
3. Squats with Bar on Straight Arms Description: Keep your eyes forward during the entire exercise. Start with straight legs 1½ shoulder-width apart, press on the entire foot. The bar is held on straight arms over the head throughout the exercise. Through focus on the abdomen and lower back, the whole body should be kept stable throughout the exercise. Breathe in on the way down, hold in the lower phase of the exercise, and then breathe out on the way up (the last half of the lift). This will be noticed by imbalance and large changes in the path of the center of gravity, especially in the lifting phase, which can lead to major injuries to the back and stretching apparatus.
4. Squats with a Wide Stance Description: Keep your eyes forward during the entire exercise. Wide stance (1½ shoulder-width or wider), press on the entire foot. The abdomen and lower back work statically so that the whole body is kept stable throughout the exercise. Breathe in on the way down, hold in the lower phase of the exercise, and then breathe out on the way up back to the starting position. Complete to below 90 degrees in the knee joint, where it is important that the center of gravity line is not too far forward or too far back. This will be noticed by imbalance and large changes in the path of the center of gravity, especially in the lifting phase, which can lead to injuries.
5. Joystick with Rotation Description: Start with shoulder-width distance between your feet and a slight bend in the knees and hips. Hold the bar with straight arms. Move the bar in a controlled rotation from a neutral position and down to the side while allowing the upper body to follow the rotation. *the exercise can be used in functional fitness, among others.
6. Lying Triceps Press Description: Hold the bar with straight arms over the chest. Bend at the elbows, gently lower the bar to the forehead, and press back. Try to keep the elbows still during the exercise. Primarily trains: m.triceps brachii.
7. Stepping Up onto a Bench Description: Keep your eyes forward during the entire exercise. Step up onto the bench with one foot, lift yourself up, and complete the exercise by lifting the opposite knee. Then go straight down again and repeat the exercise with the same leg or step up onto the bench with the other leg first.
8. Seated Neck Press Description: Sit with the bar resting on your shoulders and fix the abdominal and lower back region. Press up until the bar is held on straight arms above the head. Lower slowly back to the starting position and repeat.
9. Standing Upright Row Description: Stand with slightly spread legs. Hold the bar in front of the body with a narrow grip. Extend the upper arms to the side and bend the elbows so that the bar is lifted up against the body and towards the chin. Lower slowly back. Primarily trains: m.deltoideus, m.supraspinatus. Assisting muscles: m.trapezius, etc. The exercise can also be called standing rowing.
10. Standing Biceps Curl Description: Choose overhand or underhand grip. Stand with the bar hanging in front of you, bend at the elbows and lift the bar all the way up to the chest before lowering it slowly back. Primarily trains: m.biceps brachii. Assisting muscles: m.brachialis, m.brachioradialis, etc.
11. Press Description: Start in a standing position with the barbell resting on your shoulders. There is hip-width distance between the feet. The hands are placed just outside the shoulders, and the elbows are right in front of the bar. Tighten the abdomen and back. Start the movement by pressing the bar up towards the ceiling until you have the bar on fully extended arms. The bar is then lowered controlled back to the starting position. The exercise can be used in Crossfit, among others.
12. Snatch from Hang Description: Keep your eyes forward during the entire exercise. Start with straight legs shoulder-width apart. The barbell hangs on straight arms, is brought down as close to the body as possible but without disturbing functional movement and technique. Acceleration of the weight is started from knee height with an explosive lift, which is completed with straight arms to full extension in the body. Then knees and arms are bent quickly, so the body “comes under” the bar in a stable position. The barbell is now on straight arms above the head.
13. Deadlift Description: Stand with bent legs and the bar hanging just below the knees. Press up to standing while the bar is brought close to the body. Keep the back straight and look forward. Primarily trains: m.quadriceps femoris, m.gluteus maximus, m.erector spinae. Assisting muscles: m.gluteus medius, m.gluteus minimus, m.biceps femoris, m.semitendinosus, m.semimembranosus, m.triceps surae.
14. Barbell Rollout Description: Kneel on a mat with a grip around the bar at about shoulder-width distance. Activate the abdominal muscles and move the upper body forward as far as you can. Return to the starting position. Be aware that you can stabilize the lower back throughout the exercise.
