A barbell is a weight-training bar that allows you to attach free weights to the ends, for the purpose of increasing the total weight to be lifted. Barbell can be used to add resistance to many arm, back, butt and leg exercises. Depending on the exercise, you may need to use one of three ways to grip the barbell to do the exercise correctly.
Step 1
Grasp the bar with an overhand grip by standing in front of the barbell. Bend down and open your hands so that your palms are facing downward. Grasp the bar by closing your hands and wrapping your fingers around the bar. Keep your fingers together and wrap your thump on top of the fingers to hold the barbell securely. Lift the barbell according to the exercise instructions.
Step 2
Execute an underhand grip by standing in front of the barbell. Open your hands so that your palms are facing upward. Slide your hands under the bar and grasp the bar by closing your hands so that your fingers are now facing toward you. Keep your fingers together and wrap your thump on top of the fingers to hold the barbell securely. Lift the barbell according to the exercise instructions.
Step 3
Hold the bar with a mixed hand grip by placing your hands on the bar, facing opposite directions. Open your hands so that your palms are facing toward you. Turn your left hand around to point your palm away from you. Slide your left hand under the bar and lower your right hand on top of the bar. Close your hands by wrapping your fingers around the bar. Keep your fingers together and secure the hold by placing your thump on top of your fingers. Lift the barbell according to the exercise directions.
Step 4
Grasp the barbell with one of the three grips by placing your hands at a varying distance from each other. Some exercises ask for a close grip, meaning your hands are close to each other, while some exercises ask for a wide grip, where your hands are two to three feet apart.
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