Barbell Workouts (for Dummies)

Barbell workouts should be in everyone’s “bag of tricks” at the gym. Most people gravitate to the dumbbell rack or make the rounds to all the different pieces of selectorized equipment but barbell equipment is easily the most under-utilized property on the workout floor. Barbell workouts are everywhere … at the gym, in your basement or home workout room, in group fitness studios, in sports-specific training facilities and CrossFit gyms across the country and around the world. Let’s take a deeper look into the world of barbell workouts!

What is a Barbell?

A barbell (also known as a fitness barbell or training barbell) is a piece of exercise equipment, or workout weight bar, used in strength/resistance training (also powerlifting) that consists of a long metal bar with secured weights on each end (evenly distributed). Depending on how they are used, barbells range in length from 48 to 96 inches (4 to 8 feet). The longer bars are used in powerlifting to account for the larger weights required to lift. The diameter of the barbell can range from 25 millimetres to two inches depending on the amount of weight that each barbell is designed to hold. Plates (the disc-shaped weights) are placed on the left and right ends of the bar to increase (or decrease) the amount of weight the bar is supposed to support. These weights are secured by clips or collars. This ensures injuries are minimized and exercisers are safe.

Barbell Equipment

Although barbells can come preconfigured to a specific weight, most barbells have the ability to change the weight to as heavy or as light as needed. The following is a list of barbell equipment to look for when setting up for your barbell workouts at home to build muscle:

• Bar
• Plates
• Clips or collars
• Squat rack
• Smith machine

The Bar

There are several different bars that are used based on the type of exercise you want to perform. These include: Olympic barbell, standard barbell, fixed weight barbells, EZ curl bar, triceps bar and trap/hex bar.

An Olympic barbell is 84 inches (7 feet) long, with varying diameters (typically one inch) and includes engraved grip along the length to allow for better grip during lifts. The Olympic barbell is 45 pounds and can hold up to 800 pounds of additional weight. Thicker diameter bars can hold more weight than thinner bars.

There are also shorter, straight barbells (ranging from 48 to 84 inches in length; 20 to 35 pounds in weight) that are used for exercises that target specific muscle groups and/or require the weight lifted above the head (i.e., bicep curls or overhead military press).

Fixed weight barbells are shorter in length and already have a set weight loaded. This weight cannot change. The diameter and length of the bar is proportionate to the weight of the load (i.e., the lower the weight the shorter and more thinner the bar).

An EZ Curl Bar is a curved bar used primarily for curling exercises (i.e., bicep curl) or exercises where the hand grip is also more narrow (i.e., close grip tricep press). The shape of the bar allows for a more natural hand grip during the curling exercises, alleviating undue stress to the shoulder joints.

A triceps bar is a shorter barbell with two parallel bars (shoulder width apart) enclosed in a circular or rectangular “cage” in the center of the barbell. This configuration allows for a hand position that helps to focus the muscular work to the triceps muscles.

A trap/hex bar is a shorter barbell with a hexagon (six-sided) shaped cage in the center with two parallel handles on both ends of the hexagon. The size of the hexagon cage is large enough that a person can stand in the middle opening of the cage.

Weight Plates

Weight plates are used to add load to a barbell. There are several types of weight plates: standard weights, Olympic weights, cast iron weights, rubber encased weights and bumper grip weights.

Standard weights are smaller in comparison to Olympic weights and are recommended for individuals who are just starting out with barbells. These weights are used with barbells with a one inch diameter and come in varying sizes (2.5 lbs to 25 lbs). The maximum amount of weight a standard barbell can hold is approximately 250 pounds (if you are lifting more than this weight you may want to consider moving up to Olympic weights).

Olympic weights are larger than standard weights, are used with a two inch diameter Olympic barbell, and come in varying sizes (2.5 lbs to 45 lbs). Olympic weights are better suited for people who are lifting heavier weights and have the strength to load and unload plates that weigh more than 25 pounds. Olympic barbells are also stronger than standard barbells with a maximum weight load over 1500 pounds.

Cast iron weights are the most popular form of weight plate (standard or Olympic) due to their low manufacturing costs and durability when compared to steel plates.

Bumper grip weights are typically used in Olympic weightlifting and powerlifting where large amounts of weight land on the ground and can use some cushion upon impact. These weights are surrounded by rubber which helps protect the weight from chipping and also reduces the chances of floor surfaces scratching or damaging.

Rubber encased weights are cast iron weights that are covered/enclosed by rubber. Similar to bumper grip weights, the rubber coating on the weights helps protect the weight from chipping and also reduces the chances of scratching or damaging floor surfaces.

Collars

Collars (also called clips) are used to secure weight plates to the barbell. This is a safety measure to ensure the weights do not slip off the end of the bar during exercise. Standard collars are typically made of metal and can weigh up to five pounds each. Collars used in Olympic weightlifting can weigh as much as 55 pounds.

Squat Rack

A squat rack (aka. power rack) is piece of weight training equipment, used in conjunction with a barbell, to allow for a heavy free weight workout that doesn’t impose any movement restrictions. A squat rack is designed so that a weight can be lifted and loaded onto the body quickly, easily and safely (i.e., lifting the barbell from shoulder height onto the shoulders for a back squat versus from the floor). Barbell exercises performed in a squat rack include: back squats, front squats, pulls and deadlifts.

Smith Machine

The Smith machine (which was actually invented by Jack LaLanne) is an apparatus used in weight training. It consists of a barbell that is fixed within steel rails that allows only vertical movement. It will often include areas to stack plates for easy loading and unloading of the barbell. There are two reasons why you would use a Smith machine for your barbell workouts:

1. To remove side-to-side movement in the lifting motion
2. To change the angle of load on muscles (i.e., to challenge individual muscles in ways that could not be accomplished using dumbbells or a squat rack)

Weight Lifting Straps

Weight lifting straps (aka. “straps”) are used to help you hold a dumbbell or barbell with your hands. It is a single length of sturdy and/or reinforced fabric that is wrapped, looped and secured around the wrist. The loose end is then wrapped around the dumbbell or barbell and uses friction to hold the object in place as you use the larger muscles of arms to lift the weight. Ultimately, the use of straps improves your grip on the weight you’re holding and helps prevent it from sliding out of your hands.

A dumbbell or barbell can slip for a number of reasons:

• Lack of grip strength
• Sweaty hands
• Smaller hands (that can’t reach securely around the dumbbell or barbell)
• Handles that don’t have knurling (engraved hash markings) for better grip

There is a lot of debate as to whether or not weight lifting straps are beneficial or a detriment to barbell workouts. Some would argue that the muscles needed to improve grip strength do not get challenged adequately so the strength is not proportionately developed. Others would argue that straps can help people who are looking to achieve very specific muscle building goals (i.e., bodybuilding or physique competition) where large muscle groups require focused attention. Regardless, it is always important to use proper form and technique with any barbell exercise and to use assistance only when necessary. The reward must always outweigh the inherent risks.

Barbell equipment requires more than just a bar and weight plates but having the right equipment can give you everything you need for an effective, safe and unlimited opportunity for working out in your home or studio.

Why Choose Barbells vs. Dumbbells?

There are a lot of reasons why people choose to use free weights for a full body workout. But how do you know when to choose between a barbell or dumbbell when doing full body workouts at home and nobody is around to give you feedback?

In comparison, a barbell looks like a dumbbell with an extra long bar. In fact, that’s exactly what it is. Aside from technique barbell equipment is simply a vessel to hold weight for resistance exercises. But looks aside, there are several benefits to using a barbell versus a dumbbell when resistance training at home or at the gym:

• You use both sides of the body (at the same time)
• The core muscles and lower lumbar spine are challenged less (than with a comparable dumbbell exercise)
• A muscular imbalance (between left and right sides) will not hinder the exercise
• Can allow for a larger amount of weight (versus a comparable dumbbell exercise)
• Typically safer than a comparable dumbbell exercise

Use Both Sides of the Body

The major functional difference between a dumbbell and barbell is that a barbell requires the use of both hands at the same time. With a dumbbell each hand is independent of one another, which creates an imbalance of weight on the left or right side of the body accordingly. A barbell is typically held horizontally along the frontal plane (i.e., in front of the hips, in front of the clavicles or across the back of the shoulders).

For example, a standing dumbbell bicep curl (right hand) puts more weight on the right side of the body, more weight is loaded on the right foot and the spine will slightly curve to that side. This is even true at certain points of the range of motion when both arms are holding dumbbells and alternate the bicep curls. A standing barbell curl has weight evenly distributed between both feet and arms and the spine is neutral (vertical).

If someone is looking for more challenge in deep stabilizing muscles (which can be hard to target using only body weight), and like to use free weights for a full body home workout, core workouts with dumbbells is preferred rather than using a barbell.

Less Strain on Lower Back and Core Muscles

Using the example above, if the right arm is holding a weight the spine will naturally begin to curve to the right side. At certain points in the movement the body will also flex forward and torque towards that side in an effort to lift the weight successfully. These added movements and challenges to the spine can be detrimental if you have a pre-existing lower back injury or chronic pain. Using a barbell will remove the additional strain on the spine and hips and focus the work to the biceps only.

Accommodates Muscular Imbalances

A very small number of human beings are perfectly balanced on the right and left hand sides of their body (i.e., symmetry in physical appearance and physical strength). Although very small differences are not significant when it comes to dumbbell exercises, large differences in strength can make dumbbell exercises very frustrating (i.e., you lack confidence as one side is lagging behind, you have to use two different weights, etc.). The use of a barbell lets the left and right sides share in the work and the spine stays neutral with even weight on both sides during the range of motion.

Can Accommodate a Larger Amount of Weight

Barbells are used in competition lifting (i.e., powerlifting and Olympic weightlifting). Powerlifting is a sport in which competitors attempt to lift as much weight as possible for one repetition in the squat, bench press and deadlift. Olympic weightlifting is similar in nature but the lifts are different: the snatch and the clean and jerk. All Olympic lifts raise the barbell and weights above the head. Powerlifts do not.

Competition lifting world records (as of 2013) include:

• Squat – 575 kg (1268 lb) by Jonas Rantanen
• Bench Press – 500 kg (1102.0 lb) by Paul “Tiny” Meeker
• Deadlift – 455 kg (1,003 lb) by Andy Bolton
• Snatch – 214 kg (472 lb) by Behdad Salimi
• Clean and Jerk – 263.5 kg (581 lb) by Hossein Rezazadeh

Safer Than Dumbbell Exercises

Hand positioning on the barbell limits rotation of the arm at the wrist, elbow or shoulder. Because rotation is eliminated these joints are protected from injuries that can occur from comparable dumbbell exercises (i.e., dumbbell overhead press vs. military press). There is also less torsion or torque at the lower lumbar spine and hips.

Considerations When Choosing Barbell Exercises (and Workouts)

Although barbells provide benefits over dumbbells as an equipment choice there are also negative aspects to using barbells for total body workouts:

1. Weight is only supported by the hands or across the shoulders
2. Exercises only on the sagittal plane
3. Hands (and shoulders) are fixed
4. Forearm strength is a limiting factor
5. Increased risk of injury with heavy lifting

Weight on Hands and Shoulders

Because the weight of the barbell can only be supported across the back (in an upright position) or by pulling or pushing with the  hands, the challenge to the body is limited.

Exercises on the Sagittal Plane

The majority of exercises using a barbell involve only the sagittal plane (i.e., exercises that involve movement straight forward or backward without crossing over the mid-line of the body). Exercises performed on the frontal plane or transverse plane are not recommended (because moving heavy weights laterally or rotationally around the spine are not safe).

Hands (and Shoulders) are Fixed

Because of the shape and function of the barbell the hands and shoulders are limited in their range of motion. The hands, in particular, typically stay in one position throughout the majority of the exercise (for example, you can’t switch hand positions in the middle of a movement). Shoulders are also limited in the ability to rotate during the exercise. As a result, the shoulder joint does not get adequately challenged or strengthened with barbell exercises.

Forearm Strength is a Limiting Factor

Barbell exercises traditionally involve heavier loads than dumbbell exercises. Unfortunately, due to the fact that hand strength is necessary to lift the loads to perform the exercises this is a limiting factor. If the hands (and forearms) can’t lift the weight to complete (or even get into the starting position) you are limited to how much weight you can push or press using other muscle groups (i.e., legs in the squat or glutes in the deadlift).

Increased Risk of Injury

Barbell exercises are chosen instead of dumbbell exercises for heavier loads (i.e., weights greater than 50 pounds). With loads supported by the shoulders (held by the hands) or across the shoulders and back the spine is compressed by the added weight. The joints are also pushed to their limits as the gravity pulling the weight down also stretches the shoulders, elbows and wrists as the hands hold onto the barbell.

It is important to consider the pros and cons of barbell exercises and workouts as they relate to your fitness and workout goals. There is a place for barbell exercises but you need to figure out if they are right for you.

10 Best Barbell Exercises

Barbells are a great option for a total body workout. They can be customized based on the needs of each exercise and the weights can be used to challenge every major muscle group of the body. If you’re looking for the quintessential barbell exercise list … look no further! This list includes the best barbell exercises and weight bench exercises that can be used together for a total body workout at home or at the gym.

1. Squat
2. Straight Leg Deadlift
3. Lunges (Alternating)
4. Lying Bench Press
5. Bent Over Row
6. Military Press
7. Upright Row
8. Bicep Curls
9. Lying Tricep Extensions
10. Reverse Grip Curls

Squat

Muscle Group(s): quadriceps, hamstrings and glutes

Starting Position: Place barbell across the back of the shoulders (centered) and position the hands facing forward slightly wider than shoulder width apart. Feet are facing forward, slightly wider than hip distance apart.

The Exercise: Keeping the back flat and knees aligned with hips and ankles throughout the exercise, inhale to bend the knees to 90 degrees, hold for one second and then exhale to extend at the knees to return to starting position.

For more information view the WorkoutBOX Breathing Squat video.

Straight Leg Deadlift

Muscle Group(s): quadriceps, hamstrings, glutes and lower back

Starting Position: Hands are slightly wider than hip distance apart with palms facing down on the barbell. Start with the barbell at the hip crease and arms fully extended.

The Exercise: Keeping the back flat and legs straight throughout the exercise (knees are slightly bent to engage the stabilizing muscles), inhale to lower the barbell about six inches above the floor, hold for one second and then exhale to raise the barbell back to the starting position.

For more information view the WorkoutBOX Straight Leg Deadlift video.

Lunges (Alternating)

Muscle Group(s): quadriceps, hamstrings, glutes and calves.

Starting Position: Place barbell across the back of the shoulders (centered) and position the hands facing forward slightly wider than shoulder width apart. Feet are facing forward, slightly wider than hip distance apart.

The Exercise: Keeping the back flat at all times throughout the exercise, inhale to take a step straight ahead 3 to 4 feet with the right foot and then bend both knees to 90 degrees. Hold the bent leg position for one second and then extend the front leg to return to starting position. Repeat the exercise with the left leg stepping forward.

For more information view the WorkoutBOX Alternating Lunges video.

Lying Bench Press

Muscle Group(s): chest and triceps

Starting Position: Lying supine (face up) on a flat bench, with feet firmly on the floor, place hands on barbell slightly wider than shoulder width apart. Fully extend the arms and raise the barbell off the weight rack.

The Exercise: Inhale the bend at the elbows to lower the barbell to hover just above the sternum (aka. breast bone), hold in place for one second and then exhale the extend at the elbows the raise the barbell back to starting position.

For more information view the WorkoutBOX Bench Press Barbell video.

Bent Over Row

Muscle Group(s): back, shoulders and biceps

Starting Position: Stand with toes directly underneath the barbell, bend at the knees to grab the barbell (with palms facing down) slightly wider than hip distance apart and extend at the knees to raise barbell to hip crease. Keeping back flat at all times, bend at the knees and flex at the hips to lean the torso forward 45 degrees.

The Exercise: Inhale to engage the core and then exhale to bend at the elbows and raise the barbell to just below the ribs, hold for one second and then inhale to return to starting position.

For more information view the WorkoutBOX Bent Over Row video.

Military Press

Muscle Group(s): shoulders and triceps

Starting Position: Sitting in an upright bench (with rack) place hands on barbell with palms facing forward and slightly wider than shoulder width apart. Raise the barbell off the rack and place directly in front of the shoulders with elbows bent and at your sides.

The Exercise: Inhale to engage the core and then exhale to extend at the elbows to raise the barbell directly above the head and shoulders, hold for one second and then inhale to return to starting position.

For more information view the WorkoutBOX Military Press video.

Upright Row

Muscle Group(s): shoulders, back and biceps

Starting Position: Standing upright with feet slightly wider than hip distance apart, grab the barbell with palms facing down and hands slightly wider than hip distance apart.

The Exercise: Inhale to engage the core and then exhale to bend the elbows out to the side and raise the barbell to chin height (keeping barbell close to body the entire time), hold for one second and then inhale to lower the barbell back to starting position.

For more information view the WorkoutBOX Upright Row video.

Bicep Curls

Muscle Group(s): biceps and forearms

Starting Position: Standing upright with feet slightly wider than hip distance apart, grab the barbell with palms facing up and hands slightly wider than hip distance apart.

The Exercise: Inhale to engage the core and then exhale to bend at the elbows to raise the barbell in front of the body to shoulder height, hold for one second and then inhale to lower the barbell back to starting position.

For more information view the WorkoutBOX Bicep Curl video.

Lying Tricep Extensions

Muscle Group(s): triceps and forearms

Starting Position: Lying supine (face up) on a flat bench, with feet firmly on the floor, place hands slightly wider than shoulder width apart (facing away) and extend the arms to raise the barbell directly above the shoulders.

The Exercise: Inhale the bend at the elbows to lower the barbell behind the head (the elbows will bend to 90 degrees and elbows will remain stacked directly above the shoulders), hold for one second and then exhale to extend at the elbows to return to starting position.

For more information view the WorkoutBOX Lying Tricep Extension video.

Reverse Grip Curls

Muscle Group(s): biceps and forearms

Starting Position: Standing upright with feet slightly wider than hip distance apart, grab the barbell with palms facing down and hands slightly wider than hip distance apart.

The Exercise: Inhale to engage the core and then exhale to bend at the elbows to raise the barbell in front of the body to shoulder height, hold for one second and then inhale to lower the barbell back to starting position.

For more information view the WorkoutBOX Reverse Grip Bicep Curl video.

Choosing the Right Barbell Workout

Whether the workout options include dumbbells, barbells, bodyweight or other fitness accessories, it’s important to find a workout that will successfully help you achieve your fitness goals. With so many free at home workouts available online it’s important to know how to objectively compare them and choose the right one for your needs.

1. The workout includes adequate warm up of the working muscles (especially considering barbell exercises involve heavier weights and a higher degree of challenge to the muscles).
2. You have access to the equipment needed to perform the exercises.
3. You know how to perform each exercise safely and effectively.
4. You know how to modify the exercises (in the case of an injury).
5. The prescribed sets and repetitions for each exercises and the frequency of the workout is safe and effective (according to the goals of your fitness program)
6. You have access to non-barbell exercises to challenge the frontal and transverse planes (i.e., side-to-side and twisting movements).
7. Get your workout from a trusted source (i.e., credible website and/or experienced personal trainer).

Be sure to research your workout options before you set your sights on a single one. You can also combine various programs based on your needs, likes and expectations for short and long term results.

Working Out at Home with Barbells

There are many reasons why someone would choose to workout at home (i.e., budget, privacy, convenience, etc.). Ideally, people want to find the best way to get a full body at home workout using equipment they happen to have in their home. With so many websites and online resources offering free home workout plans or services that offer free home workout routines it’s important to make sure you have everything you need to facilitate a great total body workouts at home.

If budget is a primary factor investing in both dumbbells and barbells for resistance training is highly unlikely. If you are a novice lifter and are starting with lighter weights (under 50 pounds) dumbbells may be a better option. If you are looking to lift heavier weights and are looking to increase muscle mass, investing in a barbell set (including bench and rack) might be a better option.

If space is a factor in your decision a set of adjustable dumbbells (i.e., Bowflex SelectTech Dumbbells) might be the best option. They are a significant investment but you have 15 sets of dumbbells in one equipment purchase. A standard barbell set uses slightly more space than the adjustable dumbbell set but the added bench and rack required to do many of the heavier weight exercises would take up more space.

If safety is important to your buying decision a barbell set can accommodate a wide variety of full body workouts at home. This is especially true if you are looking to gain muscle mass and need to include heavier, multi-joint exercises to your workout routine. If you are performing barbell workouts with low to moderate weights (i.e., one to three set; 10+ repetitions per set) having a workout partner to “spot” is not necessary. If you are working out at home and performing more advanced or heavier barbell lifts, it is important to have a spotter available who can help you safely perform the exercises without the risk of damaging injury.

Barbell CrossFit Exercises

CrossFit, a fitness regimen developed by Coach Greg Glassman over several decades, is defined as constantly varied functional movements performed at relatively high intensity. Barbell exercises are based on functional fitness and play an integral part in CrossFit workouts around the globe. The barbell exercises used incorporate pushing, pulling, lifting, bending, standing and movements in three dimensions.

The following compound exercises (multi-joint movements that work multiple muscle groups at once) using barbells are fundamental movements found in the CrossFit workout library because they represent movements from real life:

1. Back Squat (sitting down and/or standing up with a weight on your back and/or shoulders)
2. Bench Press (any pressing/pushing movement away from the chest)
3. Clean (picking up a heavy object and lifting it to shoulder height)
4. Deadlift (learning to pick up heavy objects up off the floor while protecting your back)
5. Front Squat (sitting down and/or standing up with a weight in front of your body)
6. Jerk (lifting a heavy object from shoulder height to above the head)
7. Overhead Press (pressing a heavy object overhead)
8. Overhead Squat (sitting down and/or standing up holding something overhead)
9. Snatch (a combination of the movements of the clean and jerk – lifting something from the ground to above the head in a single movement)
10. Thruster (a combination of a front squat to an overhead press)

Because of the complex nature of these multi-joint exercises, CrossFit locations offer beginners classes (also referred to as “fundamentals”, “elements” or “on-ramping” classes/courses) to help participants master proper form and encourage good technique when performing these barbell exercises. These beginner courses are 3 to 5 hours in length (depending on how quickly you can perfect the form and technique required to do the exercises without supervision) and are an added cost.

Barbells in Group Fitness

Barbells, although traditionally equipment found only on the workout floor, have recently made their way into the group fitness studio! Two fitness companies that have paved the way for group fitness barbell training include Les Mills International and Body Training Systems (aka. MOSSA).

Les Mills International, the global leader in group fitness programming, brought barbells into the group fitness studio with “BodyPump” in the late 1990s. BodyPump is a group fitness class, choreographed to music, designed to improve muscular strength, muscular endurance, shape and tone muscles and improve one’s general fitness. Participants perform 70 to 100 repetitions per body part of resistance training exercises, totalling up to 800 repetitions in a single workout. With a focus on low weights and high-repetition movements, the goal of each workout is to burn calories (and fat), gain strength and condition the body using barbells. Currently, over 15,000 fitness clubs and studios in over 80 countries offer Les Mills programs.

MOSSA, also known as Body Training Systems in North America, also offers barbell-inspired group fitness programs called “Group Power”. MOSSA is also an exclusive partner with Xbox One’s new online service, Xbox Fitness. You can experience a library of MOSSA workouts in your own home, including MOSSA Power (the at home version of Group Power).

The equipment used in group barbell training classes are typically shorter in length (48 to 60 inches) and include smaller weighted plates (some rubberized and filled with sand versus cast iron or steel) and light weight clips. The bars are one inch in diameter and weight less than 10 pounds. Because of the volume of repetitions completed in a 60 minute class there is limited time to change weights and the majority of participants use the same weight for the duration of the class (regardless of what exercise they are doing at the time).

Final Thoughts About Barbell Workouts

Whether you’re looking to lose weight, gain muscle, tone muscle or improve total body strength barbell workouts can provide measurable results … but barbell exercises and workouts aren’t for everyone. For example, more advanced barbell exercises (i.e., Olympic weightlifting or powerlifting exercises) are not for novice strength trainers or individuals who are afraid of lifting heavier weights (especially above the head). Because of the focus on shoulder, arm and back stability, individuals with chronic injuries or instability in these areas should be cautious about lifting heavier weights or attempting a high volume or repetitions.

If you have any doubt or hesitation about barbell exercises (especially Olympic style lifts or power lifts) seek the help of a qualified fitness professional to walk you through proper form and the right weights for your current abilities. Also, if you are new to exercise or have not exercised for several years it is recommended that you get clearance by a physician before starting any workout program to ensure safety and effectiveness for short and long term results.

Written by TodaysFitnessTrainer (trainer@todaysfitnesstrainer.com).