Barbell fitness exercises

Barbells are a very common type of fitness equipment in our lives. This type of fitness equipment can be found almost everywhere. It is mainly used to exercise the muscles in our arms. In fact, when we squat and press, it also has a good exercise effect on our lower limbs. We can also use barbells to do some single-arm rowing and other movements. So what are the fitness exercises that can be done with barbells?

1. Standing Press

When doing this exercise, you first need to maintain a standing posture with your feet shoulder-width apart, your legs and back straight, without bending, and then place the barbell on your shoulders, as demonstrated in the picture. This movement mainly exercises the shoulder muscle strength, so you don't need assistance when you want to move up. Use the strength of your shoulders to drive the barbell upward.

Whether you are lifting or lowering, always remember to keep your back and legs straight, don't bend, and use the strength of your shoulder muscles throughout the process. The weight of the barbell does not need to be too heavy. If you are just starting to do it, you can remove the barbell plates and use the barbell to complete this movement.

2. Barbell One-Arm Row

To do this exercise, you can kneel on a training bench, or stand with your feet slightly wider than your shoulders, your legs slightly bent, lean forward, place the barbell between your legs, and then complete this barbell rowing movement. If there is a training bench nearby, you can kneel on it, lean forward, and support your body with your hands to keep your body stable.

Then choose a weight that suits you to complete this training exercise. This movement mainly exercises the strength of the back muscles. Pause slightly when you reach the top of the row and feel the squeeze of the back muscles. Slow down when lowering the row and feel the strength of the back muscles.

3. Barbell Bench Press

Before doing this exercise, you need to find a long training bench, then lie flat on it. Even when lying down, your legs cannot swing around at will, keep them on the ground, and exert appropriate force. Your waist and back need to be close to the training bench.

After completing these preparatory movements, you need to choose a barbell of appropriate weight. The weight can be added slowly from small to large. Don't be greedy for weight, as this will not achieve the best training effect. This movement is mainly to exercise the strength of the chest muscles and feel the power of the chest muscles.

If you are just starting to do this training, you can choose a barbell, that is, a barbell without any barbell weight added, to complete this training movement.

4. Weighted Squat

When it comes to squats, everyone is familiar with them, including weighted squats. You just need to add an appropriate weight to the squats to increase the difficulty of the squat movement, which can mainly exercise the leg muscles and buttocks muscles more effectively.

If you think you can't support the weight, try widening the distance between your legs and doing a wide-stance squat, which will be more explosive. Try to perform squats as standard as possible, and this exercise will be more effective.