Beginner-Friendly Barbell Workout

If you’re new to FIT and have seen the barbells but are unsure what to do with them, or want an effective beginner barbell workout, then this is the article for you. in it, we will describe five super effective barbell exercises to work your entire body. We’ll then combine them into a 30-minute program that will, not only stimulate every muscle group but burn calories to get you super lean in the process.

Beginner Barbell Tips

1. Always secure both ends of the barbell with reliable collars.

2. Make sure the same amount of weight is on both ends of the barbell.

3. Wear a pair of gloves to prevent calluses and to ensure that you have a sweat-free, secure grip on the bar.

The Exercises

Barbell Bench Press

Muscles worked:

• Pectorals

• Triceps

• Front Deltoids

How To Do It:  

1. Lie on a bench with your feet firmly on the floor and a barbell resting on the bench rack,

2. Grab the bar with an overhand grip slightly wider than shoulder width and unrack it.

3. Slowly lower the bar to your nipple line, breathing in as you do so.

4. Exhale as you press the bar upward to full arm extension

Barbell Deadlift

Muscles worked:

• Upper Back

• Glutes

• Hamstrings

How To Do It:

1. Stand in front of a loaded barbell with your feet shoulder-width apart and your midfoot under the bar.

2. Squat down to grab the weight with both hands in an overhand grip.

3. Engaging your core, raise the bar, hinging at the hips as you slowly rise to a standing position.

Barbell Bent Over Row

Muscles Worked:

• Upper Back

• Deltoids

How To Do It:

1. Stand with your feet parallel and shoulder-width apart, your knees slightly bent, and your midfoot under the bar.

2. Bend over to grab the bar with your hands about shoulder-width apart and your palms facing inward.

3. Keeping your torso stationary, lift the bar toward your chest. At the top of the movement, squeeze your back muscles and hold for a slight all.

4. Lower the barbell under control back to the starting position.

Barbell Shoulder Press

Muscles worked:

• Deltoids

How To Do It:

1. Stand with your feet shoulder-width apart grasping a barbell with your hands placed slightly wider than shoulder width and using an overhead grip. Position the bar near your upper chest.

2. Press the bar upward into your arms are just short of lockout. Maintain a neutral spine position throughout.

3. Lower the bar to your upper chest to return to the starting position.

Barbell Power Clean and Jerk

Muscles worked:

• Quadriceps

• Glutes

• Hamstrings

• Upper Back

• Core

•  Deltoids

• Triceps

How To Do It:

1. Stand in front of a loaded bar, with your feet parallel and shoulder width apart, your knees slightly bent and your midfoot under the bar.

2. Squat down to grab the bar with your hands about shoulder-width apart in a wide overhand grip.

3. Pull the bar up to return to a standing position, flipping the barbell until it is nearly touching your upper chest.

4. Push the barbell overhead with your arms fully extended.

5. Lower the barbell back to your upper chest, reverse the flip and return it to the floor. 

The Workout

Perform this barbell workout as a giant set where you move from one to the next without rest. Do 10 repetitions of each exercise. When you have completed the giant set, you will have done 50 repetitions and worked your entire body. Rest for two minutes and then go through the giant set again. Work up to completing four sets of this beginner barbell workout.