The Best Barbell Exercises and Workout For Beginners
The Barbell.
It can feel bloody intimidating if you are new to the Gym.
In many Gyms you will see scary looking men lifting scary looking weights, and that alone is enough to put someone off ever grabbing a Barbell for their own fitness journey.
You may well have seen stupid people doing stupid things with them on the Internet and it has put you off for life.
Or you may have seen this fella in your village and you thought…well
And that is a grave shame.
The Barbell can be one of the most empowering tools in the Gym.
There is something more magical about getting a Barbell off the floor or above your head compared to a Dumbbell or an Exercise Machine.
There is an aura about it, a feeling in the body that creates an equilibrium between strength and difficulty and you can feel your whole body just feel strong, empowered and confident when you achieve it.
And if you never explore that feeling in your fitness journey, then you are leaving one of the most important aspects of your workout behind.
This article will take you through a whole workout using a Barbell to help you learn how to use one safely, effectively and with confidence - but if you would like a lot more workouts from me, as well as becoming my friend - where I may send you things that make you smile, things that help you on your fitness journey and things that might be a little inappropriate - then please just send me a friend request via the form below:
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TABLE OF CONTENTS:
The Anatomy of a Barbell
The value of using a Barbell
Different types of Barbells
The Best Barbell Exercises and Workout for Beginners
The Anatomy of a Barbell
When something is misunderstood in my life…I often find one of the most important things I can do is learn as much about it as is possible.
For knowledge is power - and the only way to empower yourself over something that gives you fear is to learn what to do with it.
Since moving to Australia I have adopted this policy on all things that might kill me - basically every animal in the country - however, I am yet to actually have to test my knowledge out when face to face with a snake - so let’s hope my theory holds up all the same.
The anatomy of a Barbell may seem a little “extra”. But when I learnt this I found it truly interesting - and it actually inspired me to go and work with a Barbell - something that up until that point I had actually tried to avoid.
Yup. Even as a Personal Trainer for the first year of my career I avoided using Barbells for myself and for my clients - simply because I didn’t know how they worked or saw the use of using one.
Even us Personal Trainers are working progress’s just like everybody else.
A conventional Barbell does not weigh 4lbs.
A conventional Barbell is also known as an Olympic Bar or “Olly Bar” if you are one of the cool kids - and they weigh 20kgs or 44lbs. They are 28mm in diameter and are usually around 7ft 2in in length.
Here is a breakdown of what it looks like:
Sleeves: These are where you put the plates on and load the bar.
Bearings and Bushings: These are designed to let the bar Spin which makes movements like the Clean and Press a lot easier to execute. If you have ever used a Barbell that isn’t an Olympic Bar you will notice it doesn’t rotate in your hands in the same way.
Collar: These stop the plates from moving in towards your hands.
Shaft: The main length of the bar that you grip.
Knurling: A rough hashed part of the Bar which is designed to help you grip the bar with your hands.
Knurling Marks: Two little smooth intersections in the knurling which help you judge whether your hands are evenly placed on the bar. They ar usually 36in apart.
Fastener: Holds the sleeves in place.
Endcap: A little bit of plastic which help hold the sleeves in place - also a good place to look to see what weight the bar is - as they can sometimes vary and it’s usually printed on this part of the bar.
There are two other elements to using a Barbell that I should mention:
Plates: The weight you add to a Bar. Can either be “bumper” plates or standard plates - for most Barbell work bumper plates are most common.
Cuffs: These keep the plates from sliding off the Barbell. They come in two forms “spring cuffs” or “clip cuffs”
Spring cuffs were one of the other reasons I didn’t use Barbells in front of clients because I struggled so much to put them on the bar and take them off the bar and I didn’t want my clients thinking I was too weak to do it (body dysmorphia alert!)
…until I learnt there is a technique behind it and it has nothing to do with strength at all.
And now - let me share that technique with you:
And thats all there is to what makes a Barbell a Barbell.
Pretty straightforward right? Now you know exactly what your equipment is made up of let me show you why they are such crucial pieces of the puzzle to your fitness journey…
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The Value Of Using A Barbell
There are studies galore that compare the use of a Dumbbell to a Barbell for building more strength - from what I can see the balance of the evidence would suggest that a Barbell can lead to you being able to lift heavier - but a Dumbbell is far greater at targeting a single muscle in more movement patterns.
Most people can lift about 20% more with a Barbell compared to a Dumbbell - as a Dumbbell stresses more stabilising muscles and thus takes away from your power in your lifts.
As this study [1] in the Journal of Trainology, which compared the velocity of a Barbell Bench Press to a Dumbbell Bench Press and concluded:
“Peak power output was significantly higher for Barbell than dumbbells at 50% and 70% loads.”
and
“Peak power output was reached at 70% of body mass with barbell and 50% with dumbbells”
There is also this study [2] published in the Journal of Sports Science and Medicine compared a Barbell Bench Press and a Dumbbell Chest Flye for muscular activation in the chest.
The results were overwhelmingly in favour of the Barbell compared to the Dumbbell.
The study concluded:
“If the primary aim of the training is maximal mechanical stress (i.e., loading) and muscle activity of the prime movers, the authors recommend the use of barbell bench press and not dumbbell flyes”
To be clear I am not saying that Dumbbells are useless - and all well thought out Training Programs will provide a balance between all three modes of weight lifting - Barbell, Dumbbells and Machines - but what I am saying is that if you want to get strong and confident and feel empowered and lift heavier weights to expedite your progress in the Gym then you do need to start using Barbells in your training.
And they will help you gain muscle and strength faster than anything else.
This happens because:
As I said previously you can lift 20% more with a Barbell. You can Push, Pull and Squat more weight with a Barbell than you will ever manage to with a Dumbell. With my Online Clients I seldom get them to do a Goblet Squat heavier than 20kgs - because at that point it’s just too uncomfortable to hold - and when they move onto a Barbell Squat they can usually hit 30kgs really comfortably.
With Barbells you have the ability to use both hands for stability and the weight is evenly distributed over your body - thus meaning you can put more effort into the actual movement you are executing rather than losing energy trying to remain balanced.
You can incrementally increase a Barbell far easier than with Dumbbells. Most Dumbbells jump up in 5kgs increments across the body whereas with a Barbell you can increase in 2.5kg increments - this is important because to get stronger you need a Progressive Overload.
You can also get into position to lift a Barbell far easier than you can with Dumbbells. With a Barbell you can start with it racked in a position that will be the start of your movement - whereas with Dumbbells you have to nudge, flick, lift and knee them into position.
All of this aside, making your workouts both effective and fun is important for you ability to adhere to your training program - a huge part of that is variety - and by engaging with a Barbell you will make your workouts just that little bit less boring.
Moreover, when I lift a heavy barbell I get a greater sense of “HELL YEAH” than I ever have with a Dumbell.
I don’t know why.
But I do.
And that keeps me training.
Different Types of Barbells
There are many many different types of Barbells - which can confuse things a little bit.
They all have their uses and their drawbacks - but it’s probably a good idea to talk you through them just so you know what is what.
The Olympic Bar
Or the Olly Bar - if you’re a cool kid - I keep cracking that joke hoping that one day I will be a cool kid.
I went into this Barbell in the Anatomy of a Barbell section - a fair bit.
It typically weighs 20kgs and is best used for explosive movements like a Clean and Press, a Deadlift and or a Snatch. They are equally as effective for Bench Pressing, Rowing, Overhead Pressing or Squatting.
The Fixed Barbell
These are usually found on the Barbell Rack- and normally go up by 2.5kgs. They are a great alternative if you can’t lift an Olympic Bar to begin with because 20kgs is too heavy for you.
These are “fixed” as you cannot change the weight on the Bar without getting a whole new bar. Which makes them a less desirable option if you are building a home gym set-up. They are however awesome for beginners and for movements like Walking Lunges, as they are far less cumbersome than an Olympic Bar and are much smaller in length - so if you are moving and working out - then you are less likely to knock someone out.
Oftentimes Gyms will have these Barbells from 10kgs all the way up to 35kgs.
You can use them for any Barbell movement you wish to - just bear in mind they won’t fit on the racks for Bench Pressing or squatting as they aren’t long enough.
The Trap or Hex Barbell
Personally, I hate the Hex Bar. For one very specific reason: Every time I get one out I hurt myself. If the Olympic Bar is cumbersome - then the Hex Bar is like trying to get a double-decker bus through the quiet village of Castle Combe.
That being said - they are awesome pieces of equipment for beginners and anyone who wants to Deadlift but has lumbar spine worries or issues.
The Hex Bar distributes the weight of the Deadlift evenly around the body, putting less stress on your format loading which in turn creates less stress on your lower back as this study [3] concludes:
“the hexagonal barbell may be the better choice for barbell selection because of its ability to evenly distribute the load among all joints and reduce the moment at the lumbar spine.”
The Hex Bar also requires far less technical skill to be able to execute without you losing much effect on the body in terms of gaining muscle and developing strength.
Added to that this study [4] looked into a Hex Bar Deadlift vs a Barbell Deadlift and found some really interesting results.
It found that powerlifters could produce a great one rep max compared to the standard Barbell Deadlift and the Hex Bar caused greater peak force, peak power and peak velocity.
So a cumbersome choice, but a very effective one all round.
EZ Barbell
Anyone who has used one of these effectively will tell you - they aren’t easy at all.
Also known as a “Curl” Bar the bar is wavy which makes exercises like Bicep Curls and Tricep Extensions a lot more comfortable on your wrists and elbows.
I personally don’t do a lot of Bicep and Tricep Work but whenever I do with a Barbell I will always look for the EZ Bar as opposed to a straight or fixed bar as my elbows specifically prefer being slightly internally rotated when working the Biceps.
They are also useful as you can load any weights you wish onto them - just remember to clip the plates in place!
There are other variants of Barbells you can get - like Log Bars and Cambered bars, but they are seldom found in Gyms and unless you are getting very specific about certain aspects of your training you won’t need them.
The Best Barbell Exercises and Workout for Beginners
Now I will take you through a workout using only your Barbell.
It is a Full Body Workout which will hit every major muscle group in your body.
The workout is written thus:
A1,
B1,
C1, C2, C3
D1, D2, D3.
If exercises have the same letter in front of them eg: C1, C2 then you need to do them as a Superset - with no rest in between - and then rest once you have done each round.
For all other exercises please rest for up to 2mins between them.
In terms of the weights you should be lifting, you want to be working to a feeling of exertion to a level of around 8/10.
You should probably warm yourself up first…
Here is your Warm-Up. This was originally designed as a monthly challenge for my clients on the Strong & Confident Program - but teaching you to warm up is terribly important to me - and I, therefore, thought it would be a good idea to share it with you publicly too.
Warm Up Routine:
A1: Deadlift or Hex Bar Deadlift - 4 Sets, 8 Reps
Rest for up to 2mins between sets
I love a Deadlift. I think being empowered right at the start of your workout is terribly important - and it is a fundamental exercise to do for human movement.
If you prefer you can also do a Sumo Deadlift (video below).
This exercise works nearly every sinew in your body, and when you safely get the bar from the floor to your hips, it is incredibly gratifying.
B1: Overhead Press - 3 Sets, 10 Reps
Rest for up to 2mins between sets
I love working my shoulders. When you get that very heavy Barbell above your head, and you get yourself into a full lockout at the top - there are few greater feelings in the Gym.
Other than hometime.
Added to that, if you get this right, it works the Full Body as well, make sure you squeeze the Glutes the whole time to protect the lower back and use the upper back and chest to help you move that Barbell up and down…
C1: Barbell Bent Over Row - 3 Sets, 10 Reps
The Barbell Bent Over Row is a very challenging exercise for your hip hinge movement and your Core strength. It is great to build upper and lower back strength, and I use it very often in my programming for clients.
C2: Front Squat - 3 Sets, 10 Reps
I do love a Front Squat. The way in which it challenges your Core is fantastic as well as working your Legs and Glutes in a challenging way.
C3: Barbell Bench Press - 3 Sets, 10 Reps
Rest for up to 60secs before you go back to C1.
Again, a fantastic compound movement that will help you get strong through the upper body and in your chest. Make sure your feet are nice and stable on the floor, and you line your hands up using the Knurling Rings on the bar.
D1: EZ Bar Bicep Curl - 3 Sets, 12 Reps
The EZ Bar Bicep Curl is a great exercise for working those guns. Just like Dwight does…
It is also a fantastic exercise to protect your elbow from injuries such as Tennis Elbow and some shoulder injuries in relation to your rotator cuff.
I used to seldom program them for clients due to the fact that the Biceps Brachii are a very small muscle and therefore if your goal was Fat Loss I saw it as not being the most time-efficient exercise for your goals - especially when you consider the Bicep gets worked on in many other movements as well. However, I was wrong. Aside from Injury Protection the Bicep Curl should be in your workout programming somewhere at least - so that it can help you with all the other lifts you have to do as well. Remember even if your goal is. to lose weight, you should always focus on being as strong as possible as well.
D2: Barbell Romanian Deadlift - 3 Sets, 12 Reps
The RDL is a crucial exercise for your posterior chain and therefore your posture. This exercise will help you run, lift, stand and walk. The posterior chain goes from your hamstrings all the way up to your upper back - so I am sure you can see the benefit to the exercise.
Added to that if you want to work and develop the Glutes then this exercise has to be in your regime.
D3: EZ Bar Skull Crusher or Lying French Press
Rest for 30secs before you go back to D1.
I have no idea why this is called the French Press and I could take a guess - but I don’t really want to fall into stereotypes about French people - as it is a gorgeous country with lovely people.
But I’m thinking of something to do with baguettes…
This is a great exercise to work your Triceps and again requires great elbow control - just like the Bicep Curl. Having strong Triceps will very much help you with your Push-Ups, Bench Pressing and other pushing movements.
I Hope You Found This Useful…
And that’s it.
That is everything you need to know as a Beginner about a Barbell.
As I said before, I get it. I used to avoid using Barbells because I didn’t understand them - and I was a Personal Trainer at the time. But my goodness are they now a really important aspect of my training and what I ask of my clients on The Strong & Confident Program.
Please don’t be scared. You can adapt everything to suit your ability, and the benefits are worth it tenfold.
And as always if you have any questions you only have to ask me.
To be able to do that don’t forget to send me a Friend Request by filling out the form below:
Or you can join my Facebook Group where we talk all things Fitness and is for anyone who needs a little extra support with their journey…
I hope you found this article useful and that you enjoy the workout.
I cannot wait to see you again soon…
Coach Adam
References:
Jared D. Littlefield, Kellie K. Schramm, Jerry L. Mayhew, Comparison of lift velocity and power output between barbell and dumbbell bench presses, Journal of Trainology, 2021, Volume 10, Issue 1, Pages 5-9, Released on J-STAGE May 26, 2021, Online ISSN 2186-5264, https://doi.org/10.17338/trainology.10.1_5,
Solstad TE, Andersen V, Shaw M, Hoel EM, Vonheim A, Saeterbakken AH. A Comparison of Muscle Activation between Barbell Bench Press and Dumbbell Flyes in Resistance-Trained Males. J Sports Sci Med. 2020 Nov 19;19(4):645-651. PMID: 33239937; PMCID: PMC7675616.
Camara, Kevin D.; Coburn, Jared W.; Dunnick, Dustin D.; Brown, Lee E.; Galpin, Andrew J.; Costa, Pablo B. An Examination of Muscle Activation and Power Characteristics While Performing the Deadlift Exercise With Straight and Hexagonal Barbells, Journal of Strength and Conditioning Research: May 2016 - Volume 30 - Issue 5 - p 1183-1188
doi: 10.1519/JSC.0000000000001352
Swinton PA, Stewart A, Agouris I, Keogh JW, Lloyd R. A biomechanical analysis of straight and hexagonal barbell deadlifts using submaximal loads. J Strength Cond Res. 2011 Jul;25(7):2000-9. doi: 10.1519/JSC.0b013e3181e73f87. PMID: 21659894.