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My 4 Favorite Standing Barbell Exercises

Hi everyone, today’s blog is all about my favorite exercise tool. The barbell! For those of you who aren’t familiar with the barbell, it’s the long, metal bar that ranges in weight from 15-45lbs (45lbs being the most common) There are many variations to the barbell ranging from the handles, size, and purpose.

            These 4 exercises I’m demonstrating today can also be done with other equipment that is not the barbell, like dumbbells, resistance bands, kettlebells, etc. But I personally prefer the barbell since more weight can be added. Doing these exercises while standing helps with core engagement and proper body alignment when used properly. 

1.     Overhead Press

a.     Start off with your feet shoulder width apart, feet pointing forward, bodyweight on your heels, neutral pelvis and spine (back not rounding or arching), bracing your abs and glutes, shoulders rolled back to neutral state, shoulder blades neutral (not shrugging) and eyes looking forward. (I know it’s a lot, but it’s worth doing these in a safe manner)

b.     Grab the barbell with your hands shoulder width apart, elbows pointing downwards and bring it to your collarbone area.

c.      Press the barbell over your head, bracing your abs and glutes, and going upwards in a direct path (as close as possible)

d.     Slowly bring the weight back down to your collarbone area.

2.     Bent Over Rows

a.     Start off with your feet shoulder width apart, feet pointing forward, bodyweight on your heels,  neutral pelvis and spine (back not rounding or arching), bracing your abs and glutes, shoulders rolled back to neutral state, shoulder blades neutral (not shrugging) and eyes looking forward.

b.     Have your toes go over the barbell on the ground, then reach for the barbell with your arms shoulder width apart.

c.      Maintain a solid grip on the barbell, keep your elbows pointing behind you and bend forward from your ankles, knees, and hips.

d.     Brace your abs and glutes and pull the weight off the ground by bringing your shoulder blades together to the height of your body. Lower the barbell in a controlled manner.

e.     Start off with your feet shoulder width apart, feet pointing forward, bodyweight on your heels,  neutral pelvis and spine (back not rounding or arching), bracing your abs and glutes, shoulders rolled back to neutral state, shoulder blades neutral (not shrugging) and eyes looking forward.

3.     Back Squat

a.     Start off with your feet shoulder width apart, feet pointing forward, bodyweight on your heels,  neutral pelvis and spine (back not rounding or arching), bracing your abs and glutes, shoulders rolled back to neutral state, shoulder blades neutral (not shrugging) and eyes looking forward.

b.     Step towards the barbell and place the middle of the bar on your upper traps (the upper back muscle bellow your neck)

c.      Step back and position yourself in a comfortable, yet, powerful position.

d.     Bend from your ankles, knees, and hips while remaining upright, maintaining your posture while bracing your entire legs and torso.

e.     Straighten your legs while pushing the ground with your heels and bracing your abs, glutes, and legs.

4.     Deadlift

a.     Start off with your feet shoulder width apart, feet pointing forward, bodyweight on your heels,  neutral pelvis and spine (back not rounding or arching), bracing your abs and glutes, shoulders rolled back to neutral state, shoulder blades neutral (not shrugging) and eyes looking forward.

b.     Have your toes go over the barbell on the ground, then reach for the barbell with your arms shoulder width apart.

c.      Maintain a solid grip on the barbell, keep your elbows pointing behind you and bend forward from your ankles, knees, and hips.

d.     Straighten your legs while pushing the ground with your heels and bracing your abs, glutes, and legs.

e.     Remain upright and then proceed to bend again from your hips, knees, and ankles to lower the weight while keeping a neutral spine. 

Share this with a friend that can use these tips and feel free to ask me any questions, provide feedback, or give suggestions on future topics. Thank you for your time and see you next week!

 

Marcos Hurtado CPT, CES

Owner of On The Go Fitness

 

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