If you aren’t familiar with barbell training, head over to your local gym and peek into the weight training area. The most common area you will find barbell users is lying on a flat bench with a 45 pound, 7-foot-long, metal bar suspended over their head and torso. This classic scene is where most people are introduced to barbell training, in the form of the bench press exercise. If you look around a bit more, you may find others placing this same bar across their back as they squat up and down with large circular weights for additional resistance. The barbell squat and bench press are foundational barbell movements that have been around for decades, and don’t seem to be fading in interest. The main reason for this may be because when people are first introduced to barbell training, the bench press and squat are two movements that are assessed most frequently to measure upper and lower body strength. Barbell training also allow users to increase their strength, muscle mass, endurance, and general ability to perform daily activities with ease. While the bench press requires less of a learning curve, the back squat is highly technical and can take years to master with heavy loads. Barbell are not limited to only these to exercise. Olympic weightlifting, functional training, strength training, powerlifting, and muscular growth training can all be performed effectively using a barbell and weight plates. This makes the barbell one of if not the most popular weight training piece of equipment you can use to increase human performance.
But where do you start when it comes to barbell training? I recommend getting comfortable with the barbell. What I mean by this is that you need to be comfortable lifting and moving a seven-foot 45-pound bar. By lifting and moving, I am referring to basic movement patterns that you need to master before you can safely start performing barbell exercises with confidence. Lifting, hinging, pushing, pulling, squatting, and pressing are a few of the movement patterns you should practice until the barbell starts to feel light as you perform these movements. It should be noted that barbell users should have a good base of strength before attempting any of the exercises that will be presented in this article. Since the barbell does weight 45 pounds, you should be confident in lifting and pressing this much weigh for more than a couple of repetitions. If 45 pounds seems like too much weight for your to handle, I would recommend increasing you weight training activities until you can perform exercises easily with 20-25-pound dumbbells or kettlebells. If weight training is new to you, it would be a good idea to get some professional help from a personal trainer or other fitness professionals so you can learn the basics of weight training before taking the leap into barbell training.