Circuit training is where you perform a series of exercises that train different movement patterns without rest between exercises, according to coach Vern Gambetta, author of "Athletic Development." You perform one exercise for a certain amount of time or reps and move on to the next exercise. Circuit training with barbells is easy to learn for many people of all fitness levels.
Benefits
Barbell circuit training not only saves you time in your workouts, but it also improve cardiovascular and muscular endurance and alleviates boredom associated with typical gym workouts, according to Gambetta. The barbell is a well-balanced tool that is easier to learn to use than a kettlebell or a similar free weight.
Disadvantages
Barbell circuit training does not correct strength differences between your left and right sides of your body. Since you are using two hands to perform most barbell exercises, the stronger side of your body can compensate the lift which you cannot do with kettlebell or dumbbell training, according to Gambetta. Barbells are also not easily portable compared to kettlebells or dumbbells.
Sample Circuit Training
A beginning level barbell circuit training should consist of four basic exercises helpful for performing day-to-day movements: the squat, deadlift, lunge and overhead press. Perform each exercise for 30 seconds without rest between sets. When you have completed one circuit, rest for one minute and perform two more circuits. You may also add push-ups and pull-ups to your workout for upper-body strength. For the squat and lunge exercises, hold the barbell in front of your body rather than over your shoulders because it is a more natural way to carry objects, suggests physical therapist Gray Cook, author of "Athletic Body in Balance."
Considerations
You may also combine various movement patterns together to create hybrid exercises, advises fitness professional Rodney Corn, co-founder of PTA Global. For example, you can combine a barbell squat with an overhead press or a lunge with an overhead press when you get back up.
References
- "IDEA Fitness Journal"; Creative Total-Body Workouts; Rodney Corn; February 2010
- "Athletic Development"; Vern Gambetta; 2006
- "Athletic Body in Balance"; Gray Cook; 2003
Member Comments