3 Barbell Moves to Feel Like the Badass Athlete You Are
Hey babe! We’ve been seeing a lot of requests lately for more gym and weight training workouts (pssst…we’re working on something special for ya in your Tone It Up app so stay tuned!). 💪 In the meantime, we’re sharing a new workout with a piece of equipment that always makes us feel super strong: the barbell.
Besides making you look and feel like a total badass, the barbell also works multiple muscle groups at one time so you kick up your heart rate and get powerful all over. It also forces you to fire up your core because you need a stable middle (that means abs, back, and booty!) to do each move. And you can easily use it for functional exercises ~ moves that mimic what we do in everyday life, like sitting, standing, and picking up heavy objects. Consider it your total body strength training and power-boosting tool!
The barbell can seem kinda intimidating when you walk into the gym…we totally get it! So to get you started, we have three basic moves that’ll work your body from head to toe. Remember, you are strong, you are powerful, and you got this!
3 Barbell Exercises to Turn Up Your Weight Training Workout
Barbells come in a range of weights, but typically around 35 to 45 pounds. Make sure you test the weight before you start doing these moves to make sure it’s not too heavy. Feel free to go a little lighter for your first few exercises with the barbell! Start with just the bar (no added plates) until you feel confident in the moves and you build your strength! It’s important to take it slow! A key to strong form: Keep your core engaged and exhale to the top of each exercise. Do 3 rounds of the circuit below. Let’s do it!
Targets your legs and booty and fires up your core!
Start with the barbell behind your head, resting on your shoulders. Your hands should hold the barbell just outside of shoulder-width apart, taking some weight off your neck. Beginning with feet hip-width apart, lower your hips down and back until your thighs are as close to parallel to the ground as possible. Keep your chest up and inhale as you lower down. Then, press through your feet to stand, engaging your glutes and exhaling to the top.
Do 8 to 10 reps.
Tones your glutes, hamstrings, back, and abs!
Start standing with feet hip-width apart. Grab the barbell in front of you with both hands, gripping it about shoulder-width apart, palms facing you. With lats and abs engaged, press your hips back as your chest and the barbell lower toward the floor. Inhale and maintain just a slight bend in the knees as you lower. Make sure you don’t round your shoulders — keep a flat back. When the barbell taps the floor lightly or reaches mid-shin (depending on your flexibility), press through your feet to stand back up, still maintaining a strong core and exhaling to the top.
Do 8 to 10 reps.
Clean + Press
Strengthens your legs, core, arms, and shoulders ~ truly total body!
Start standing with feet hip-width apart and a few inches behind the barbell. Push your hips back and bend the knees slightly, keeping your back flat as you lower down to grab the barbell, palms facing you. With your core engaged, drive through your feet and begin to pull the bar to chest height. When it passes your knees, bend them slightly so you can get underneath the bar and bring your elbows up so your palms now face the ceiling. With a slight bend in the knees, press through the feet as you simultaneously press the barbell straight overhead. Stand tall at the top with arms extended. Lower the bar back to chest height, and then straighten arms down in front of you. Repeat without setting the bar back down.
Do 8 to 10 reps.