Barbells are a type of free weight commonly found in health clubs and weight rooms. They are used in both power lifting and weight lifting, are usually 5 to 7 feet long and have a place to secure weights at both ends. According to the book, "Basic Weight Training for Men and Women," the two most common types of barbells are standard and Olympic. There are also specialized barbells available for performing curls. Standard barbells weigh between 15 and 30 lbs., while Olympic barbells weigh 45 lbs. No matter the bar you choose to use, there are numerous exercises you can perform with a barbell.
Bench Press
The bench press is a classic exercise known for its effectiveness in developing the muscles of the chest. Lie face up on a horizontal bench, with your buttocks on the bench and your feet flat on the ground. Grasp the barbell with an overhand grip wider than shoulder-width. With control, lower the bar to your chest, then push it upward to extend your arms. There are a few variations to the bench press including the use of a wider or narrower grip on the bar as well as performing the movement on an inclined or declined bench.
Overhead Press
The overhead press, also know as the "military press," targets the deltoid muscles, upper chest and triceps. Stand with your legs hip-width apart and back straight. Hold the barbell with an overhand grip and rest it across your upper chest. Extend the bar upward until your arms are straight, without locking your elbows. Slowly lower the bar back down to your chest. This exercise can also be performed sitting down.
Standing Barbell Curl
Barbell curls specifically target the bicep muscles. Stand with your feet hip-width apart and your back straight. Grasp the barbell with your palms up and shoulder-width apart. Keep your body rigid and bend the elbows until the bar reaches to slightly below your collar bone. Slowly lower the bar to the starting position. You can modify your grip to make it wider or narrower, which, in turn, will target different portions of the biceps.
Upright Row
Upright rows mainly target the muscles of the shoulders and the upper back. Stand with your legs hip-width apart and back straight. Grasp the barbell with an overhand grip slightly wider than shoulder-width and rest it against your thighs. Pull the barbell up along the body to the chin, keeping the elbows as high as possible. Slowly lower the bar back down to starting position.
Squat
The squat helps to develop the quadriceps, gluteus maximus, hamstrings and erector spinae muscles. Begin the exercise standing with your feet shoulder-width apart. Rest the barbell across the back of your shoulders and hold it in place with your hands. Keeping your lower back straight, slowly squat down until your thighs are parallel with the floor. Drive upward toward the starting position. Variations to this standard squat include the front squat, overhead squat and power squat.
Dead Lift
The dead lift is a powerful lift that works the entire body, especially targeting the legs, gluteal muscles and back. Place the bar on the floor in front of your shins. Stand facing the barbell, legs slightly apart with your abdominal muscles contracted and your back slightly arched. Bend your legs so that your thighs are parallel with the floor. Grasp the barbell with an overhand grip a little wider than shoulder-width apart. Contract the abdominal muscles and the low back and raise the bar by straightening the legs and allowing the barbell to slide up your shins. When the barbell reaches your knees, straighten your torso while also straightening your legs. Slowly lower the weight back down. To prevent injury, be certain to keep your back straight throughout this movement. The straight-legged dead lift and sumo dead lift are variations of the standard dead lift.
Olympic Lifts
Olympic lifts require an Olympic style barbell and consist of the snatch and the clean and jerk. Both are complex exercises that take a considerable amount of time and practice to master. These moves help to develop strength and power throughout the entire body, which can improve overall athletic performance.
References
- "Basic Weight Training for Men and Women", Sixth Edition; Thomas D. Fahey; 2007
- "Strength Training Anatomy", Second Edition; Frederic Delavier; 2006
- Olympic Weightlifting Resource: What is Weightlifting?
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