The barbell has been the basis of strength training for over 150 years, helping millions of people build muscle, lose fat, and increase power. It has been the foundation of successful training programs for both new and experienced lifters alike, allowing you to progressively add load to functional movements like squats and deadlifts for continual strength building. Whether you’re a beginner or looking to upgrade your routine, we’re sharing the best barbell exercises for beginners.
- Back Squat
Let’s start with the GOAT of barbells – the back squat. This powerhouse move targets the lower body as well as your upper back and shoulders, giving you a full body burn. But if it’s toned, strong legs you’re looking for, this one’s gonna do it.
This is a great move for beginners because you can gradually add weight at your own pace. Start with a simple bodyweight squat, then just squatting the bar and then starting to load weight and increase reps as you get stronger.
How To Do It:
- Stand with your feet shoulder width apart in the middle of a squat rack where your bar is just below shoulder level.
- Shrug your shoulders so the bar is resting on your upper back – NEVER your neck or spine.
- Unrack the bar and carefully take a few steps away from the rack.
- Now slowly lower yourself into a squat, keeping proper form (feet under shoulders, toes pointed out).
- Come up by keeping your feet planted firmly on the floor and hips tilted forward slightly as your drive up to protect the spine.
- Romanian Deadlift
Next up, the Romanian Deadlift (RDL). This is where things get really interesting for your lower body and your hamstrings meet their new BFF. The RDL is all about hinging at the hips to target those often-neglected muscles, giving you that sculpted look you’re after. It also strengthens your core and lower back, so it’s a total package deal. Start with lighter weights and focus on perfect form.
How To Do It:
- Maintain good posture, standing with your feet hip-width apart and knees slightly bent (never lock your knees, this is a one-way ticket to injury).
- Keeping a straight, strong back, pick up the barbell with a shoulder-width grip.
- With your chest out and shoulders down, hinge forward at the hips, again keeping your back straight. Lower the barbell towards the floor, gliding it down your legs.
- Focus on engaging your hamstrings as your lower the bar in a slow controlled movement. Once you feel a good stretch/when the bar is just below the knees, roll the bar back up into standing position, squeezing your glutes.
- Bent-Over Row
Want a toned, sculpted back? The bent-over row is a simple but powerful movement that is easy to master. It specifically targets your lats and traps, but also engages your biceps and core for stability.
How To Do It:
- Start with a loaded barbell in front of you with your feet shoulder-width apart and knees slightly bent.
- Hinge forward at the hips, keeping your back flat, until your upper body is almost parallel to the ground.
- Grab the barbell with an overhand grip that’s slightly wider than shoulder-width.
- Row the barbell up towards your belly button, squeezing your shoulder blades together at the top of the movement.
- Lower the barbell back to the starting position in a slow, controlled movement.
These moves are sure to give you a solid start in building strength and gaining muscles with barbells. Remember to keep your movements controlled and focus on engaging the muscles the exercise targets. Invest in quality equipment from trusted brands, such as bars and iron plates from Giant Lifting to supercharge your performance.
