Barbells are only one part of a rounded weighlifting session, which should also include dumbbells, machines and calisthenic exercises such as pull-ups and push-ups. Yet barbell training is perhaps the most fundamental and important part of weight lifting, providing more work to the largest number of muscles. It is one part of training that cannot be neglected.
Definition
A barbell is a piece of equipment used for strength training. It is classified as a free weight because it allows for a full range of free motions. The bar is about 5 feet to 7 feet in length. You can add Olympic plates can to either end to make the barbell heavier to lift.
Function
Unlike the one-handed dumbbells, which tend to isolate individual muscles with smaller weights, barbells have the advantage of accentuating and working multiple muscle groups. These are known as compound muscles. You grip the barbell with both hands, so the weight is evenly distributed over your entire body, allowing for higher amounts of weight on both ends.
Types
There are several barbell exercises that many bodybuilders think are essential: the bench press, shoulder press, squat and deadlift. Sometimes the clean and press is added; there are deviations depending on the weightlifter. These exercises touch on most major muscle groups in the body. Other barbell exercises include the military press, bicep curl and tricep extension, including variations on each one of these. However, beginners should keep things simple and focus first on technique. Then you can work outward from there.
Time Frame
All exercises should be apportioned over the course of two or three sessions every week. It is best to focus on one or two key muscle groups each day, but all sessions should be accompanied by a few barbell exercises. A single session of chest and arm exercises, for instance, can incorporate bench presses. A day of back exercises should include squats and deadlifts.
Benefits
One benefit of barbell exercises is that the equipment is easy to buy and set up. But they are also an important cornerstone of any weightlifting session. Barbells help work out stabilizer muscles--which the American Council on Exercise defines as isometric muscles that support the trunk, limit movement in a joint or control balance--and are effective at building up overall muscle strength. Proper form is absolutely integral, and you should use a spotter for the most dangerous barbell exercises to provide support and assistance.
Member Comments