It can be frustrating when you get to the gym and most of the equipment is in use. But if the squat rack with a barbell and a portable, flat exercise bench is available, it is one of the best combinations of equipment you can pick for a full-body workout. Full-body routines are effective for general health and muscle toning twice per week, especially when there is not much room in your schedule for more frequent resistance-training sessions.
Considerations
The best barbell exercises are ones in which more than one joint is involved. For instance, performing squats in a squat cage is better for your legs than using a machine to do leg extensions; squats involve your hips, knees and ankles while leg extensions engage only your knee joints. Therefore, when doing barbell exercises you are working more than one group of muscles. Completing several barbell exercises enables you to train your entire body in a short amount of time with minimal equipment. Do four to six sets of eight to 12 repetitions per exercise.
Squats with Abs
Squatting with a barbell activates your glutes -- the gluteal end of your hamstrings -- your quadriceps and your inner thigh muscles. The muscles that extend your spine in addition to your lower back muscles are also working to hold the barbell up and in place. Pairing the squat exercise with double crunches for your abdominals maximizes your time such that when you are resting your legs, you are also working your abdominals. The barbell should be positioned on the support pegs about 1 or 2 inches lower than the level of your shoulders. Step underneath the barbell to secure it along the base of your neck and across your shoulders, holding it in place with your hands in a comfortable position. Stand up to lift the barbell, then step back about 2 feet. Keeping your back straight, stick your buttocks out behind you, then bend your hips and knees to lower the bar until your thighs are nearly parallel to the floor. Push through your feet, contracting your leg muscles to stand back up and repeat. Alternate between one set of squats and one set a double crunches.
Bench Presses and Calf Raises
Bench presses work your pectorals, triceps and deltoids. You will need to roll a flat bench under the barbell. Position the barbell at a level 1 to 2 inches shorter than your fully extended arms when you lie flat with your back against the bench. To do bench presses, the barbell should be slightly beyond your eyes, closer to your forehead than your nose. Wrap your fingers around the barbell with your hands slightly wider apart than your shoulders. Extend your arms completely to lift the barbell off the support pegs, and move it directly over your chest. Bend your elbows out to your side, lowering the bar to touch the center of your chest, just below your breastbone. Contract your pectoral, triceps and deltoid muscles to straighten your arms, pushing the barbell away from you. Bend your arms again and repeat. Do one set of bench presses then one set of calf raises, totaling four to six sets for each exercise.
Barbell Rows with Abs
Barbell rows engage your back and bicep muscles. Lower the barbell, positioning it 2 to 3 inches above your knees. To do barbell rows, stand close to the center of the barbell then wrap your fingers around the bar with your palms facing behind you and your hands slightly wider part than your shoulders. Stand up to hold the bar then step back about 2 feet. Slightly bend your hips and knees then lower your trunk about 45 degrees forward; you should balance your weight across your feet and thighs. Contract your back and bicep muscles to pull the barbell toward your chest, touching just below your breastbone. Slowly straighten your arms and repeat for one set. Alternate between sets of barbell rows and bicycle crunches.
References
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "Essentials of Strength Training and Conditioning"; Thomas R. Baechle, et al.; 2000
Member Comments