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5 Essential Barbell Exercise Program Guide For Beginners

5 Essential Barbell Exercise Program Guide For Beginners

Different people have a higher tendency to overcomplicate your fitness journey. If you tell your friends that you want to improve your strength, you'll get more advice than you can handle.

Additionally, the sheer number of strength training programs available can be overwhelming. These range from bodyweight exercises to kettlebell routines, yoga to CrossFit (and to give up on the idea altogether). With all the ways to improve your body, it might make it difficult to know which one will work for you.

Fortunately, this article will make the subject of strength easier to understand. All you need to build muscle is one piece of standard gym equipment: the barbell.

If you're a beginner, here are five essential barbell exercises to help you with your fitness journey:

1. Front Squat with a Barbell

The most fundamental lower-body exercise is the barbell front squat. The barbell front squat is the most basic lower body exercise. You can't do any strength training exercise if you can't do this with proper form.

To perform the barbell front squat, follow these steps:

  • With your shoulders squeezed down and your chest up, hold a barbell across your upper back.
  • Lower yourself until the tops of your thighs are at least parallel to the floor by pushing your hips back, bending your knees, and lowering yourself.
  • Stand tall, squeezing your glutes as you do so. Head over to Gym Rat to learn more today!

2. Back Squat with a Barbell

If you can perform a barbell front squat with your current load, you can perform the barbell back squat instead. The barbell back squat is an excellent strength exercise because it is simple, effective, and has a low learning curve.

To perform a barbell back squat, follow these steps:

  • With your shoulders squeezed down and your chest up, hold a barbell across your upper back.
  • Squat until your thighs are parallel to the floor and your knees are at least 90 degrees. Your back and glutes should be parallel to the floor at the bottom.
  • Stand tall, squeezing your glutes as you do so.

3. Bench Press with a Barbell

The barbell bench press is an upper-body strength exercise and is one of the simplest upper body exercises to learn for beginners.

To perform a barbell bench press, follow these steps:

  • Lie down on a bench with your back to the wall.
  • Hands should be slightly wider than shoulder-width apart when holding the barbell.
  • Lower the bar until it touches your chest, then press back up until your arms are straight.

4. Overhead Press with a Barbell

The overhead barbell press, also known as the military press, is a classic strength exercise.

To perform an overhead barbell press, follow these steps:

  • Hands should be slightly wider than shoulder-width apart when holding the barbell.
  • Lift the bar above your head until your arms are straight.
  • Return it to your shoulders and repeat.

5. Deadlift with a Barbell

The barbell deadlift reigns supreme among strength exercises. It's also one of the simplest yet most effective strength exercise you can do.

To perform a barbell deadlift, follow these steps:

  • Pick up the bar from the floor and bring it up to your shins.
  • Stand tall, squeezing your glutes as you do so.

Last Words of Advice

When performing these exercises, keep in mind that no matter how advanced you become, the basics will always be the basics. All of your training should revolve around these exercises. That is what will provide you with a solid foundation for your fitness career. Furthermore, you are doing more than "just working out"; you are working toward a larger goal of being healthier.

You can purchase anything you need in the UK, from workout gear to dumbbells for your gym. GymRat is your one-stop-shop for all things fitness and nutrition, so take a look around and get started on your fitness journey! Now is the time to shop with us!

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