The barbell is a tool commonly found in gyms. Stacking weights on either end of it can help a bodybuilder perform a number of the big compound exercises such as the squat and deadlift. A kettlebell is a piece of solid iron shaped like a bell with a handle. Whereas barbell work is generally used for getting bigger and stronger muscles, kettlebells are used for endurance and cardio training, according to Bodybuilding.com.
Barbell Squat
The barbell squat is a mass and strength gaining exercise for the lower body that is a favorite among bodybuilders. To perform this exercise, take the weight of the bar on your shoulders and then squat down low. Stop the squat when your knees are parallel with the buttocks. Perform with a weight that allows you to do three sets of five reps.
Kettlebell Front Squat
Perform the kettlebell front squat as part of an endurance or circuit training workout. Lift a kettlebell to each shoulder with your biceps clenched. With a comfortable stance, squat down so that the buttocks and knees become level, then come back up to the start position. Perform sets of 10 reps. Take only short breaks of 30 seconds between set to increase the cardio work.
Standing Military Press
The barbell standing military press with barbell primarily works the shoulders, arms and back. Hold the weighted barbell at shoulder height in front of you. Power the bar in a fast jerk motion until your arms are at full extension above your head. Lower the bar slowly to provide negative rep work to the muscles. Perform three sets of five reps each.
Kettlebell Bent Over Row
Perform the double bent over row with kettlebells to work the lats and biceps. Bend your knees, and lean forward so your back is straight and almost parallel to the floor. Your buttocks should be pushed out and your head kept up. Hold the kettlebells in your hands in front of you, then pull them up to the chest and then lower them back down again. Work sets of 10 reps with only 30 seconds of rest between each set.
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