A barbell is a simple exercise tool that is a horizontal bar with weight plates balanced on each end. Because of the barbell's balanced weight and shape, it is easy for many people to learn to use. You can perform full-body exercises with a barbell that move multiple body parts together in different directions. This improves your movement coordination and burns more calories in less time than performing exercises that isolate body parts, says the National Academy of Sports Medicine.
Squat Press With Twist
This exercise combines the squat and shoulder press in one fluid movement. You can also add a torso twist as you press the barbell over your head to increase stabilization strength. Stand with your legs about shoulder-width apart, and hold a barbell with both hands facing away from you at your collarbone level. Squat down as low as you can while keeping your torso upright. Exhale and stand straight up, pressing the barbell overhead, and turn your torso to your right. Hold this position for one second, and turn your torso toward your front. Lower the barbell down at the same time to the starting position. In the next rep, turn your torso to your left as you stand and press up. Perform three sets of 10 to 12 reps total.
Lunge and Curl
This exercise combines lunges with an arm curl, which forces your body to stabilize your spine to prevent it from hunching and rounding when you lift the weight. Stand with your feet together and hold a barbell with both hands facing away from you about shoulder-width apart. Your arms and barbell should be hanging straight down in front of you. Step forward with your left foot, and lunge straight down until your right knee almost touches the ground. Extend your arms toward the ground as you lunge down, but do not round your lower back or shoulders forward. Curl your arms up to your shoulders first before stepping back to the standing position. Perform two to three sets of 8 to 10 reps per leg. You can also perform the lunges by stepping your foot to your side or behind you.
Posterior Stretch With Barbell
This exercise uses the weight of the barbell to help you stretch your muscles, joints and connective tissues in your posterior shoulders, back and hip. Put the barbell in an upright position so that one end of the barbell is placed on the ground. Hold the barbell with both hands below the weight plate, and stand with your feet about hip-width apart. Bend your torso forward at your waist, and push your buttocks back, shifting your weight onto your heels. The barbell should tilt toward the opposite direction of where your hip is leaning. Keep your arms straight and hold this position for three seconds. Then return to the starting position. Perform two to three sets of 10 reps.
Circuit Training
Circuit training involves performing a series of exercises without rest between exercises to increase muscular endurance. It also helps you expend more calories in less time. With barbell training, you can use perform the three exercises consecutively and add other types of exercises in your circuit training, such as bodyweight exercises or medicine ball exercise for power development, suggests Coach Vern Gambetta, author of "Athletic Development." For example, perform the first two full-body barbell exercises followed by a set of pushups, pullups and medicine ball overhead throws with no rest between exercises. Rest for one minute after you complete the circuit, and perform the posterior stretch with the barbell while you rest. Repeat the circuit two to three more times.
References
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
- "Athletic Development"; Vern Gambetta; 2006
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