Before you buy your barbell, we've assembled five exercises that will help you get some serious bang-for-your-buck once your home gym is up and running. These are the barbell moves you need to build the physique of an elite athlete.
• Barbell Bent-over Row – Grab a barbell with an overhand grip, hands slightly wider than shoulder-width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. From here row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.
• Barbell Front Squat – With your feet at shoulder width, hold a barbell across your chest. Then, lift your elbows high to secure the bar on your shoulders. Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor. Stand back up to the start position.
• Barbell Deadlift – Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position.
• Barbell Hip Extension – Sit with your knees bent and upper back resting on a bench behind you. Roll the bar on to the top of your hips and hold it in place. Now push your feet down, lifting your hips up until your upper body is fully supported by the bench. Squeeze at the top for a second and slowly lower back down to the floor.
• Barbell Bench Press – Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one.
The Best Barbells To Level-up Your Weight Training At Home
Before you buy your barbell, we've assembled five exercises that will help you get some serious bang-for-your-buck once your home gym is up and running. These are the barbell moves you need to build the physique of an elite athlete.
• Barbell Bent-over Row – Grab a barbell with an overhand grip, hands slightly wider than shoulder-width apart. With your legs slightly bent, keep your back perfectly straight and bend your upper body forward until it’s almost perpendicular to the floor. From here row the weight upwards into the lower part of your chest. Pause. And return under control to the start position.
• Barbell Front Squat – With your feet at shoulder width, hold a barbell across your chest. Then, lift your elbows high to secure the bar on your shoulders. Maintain an upright torso and push your hips back, bending your knees until your thighs pass parallel to the floor. Stand back up to the start position.
• Barbell Deadlift – Squat down and grasp a barbell with your hands roughly shoulder-width apart. Keep your chest up, pull your shoulders back and look straight ahead as you lift the bar. Focus on taking the weight back onto your heels and keep the bar as close as possible to your body at all times. Lift to thigh level, pause, then return under control to the start position.
• Barbell Hip Extension – Sit with your knees bent and upper back resting on a bench behind you. Roll the bar on to the top of your hips and hold it in place. Now push your feet down, lifting your hips up until your upper body is fully supported by the bench. Squeeze at the top for a second and slowly lower back down to the floor.
• Barbell Bench Press – Lie back on a flat bench holding a barbell in the rack above you with a shoulder-width, overhand grip. Lift the bar off the rack and position it above your chest with arms fully extended. From the starting position, breathe in and lower the bar slowly until it skims the middle of your chest. Push the bar back to the starting position explosively as you breathe out. That’s one.
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