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Full-body Barbell Workout: The Best No-Machines Workout at Home

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The full-body barbell workout is the purest form of weightlifting. No machines? No problem, but you will still build muscle mass with single equipment – the barbell. 

Performing the full-body barbell workout will give you the intense exercises. These exercises will make your body fat decreases. With the following training using a barbell, there are no excuses for you when you have no machines, no cables at home.

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Workouts come with a great healthy meal. Building the muscle mass using the full-body barbell workout start in simple ways.

Ways to Build Muscles for Full-Body Barbell Workout

If you are a beginner, try doing the full-body barbell workout for a starter.

Bench Press

Full-body-Barbell-Workout-The-Best-03For the beginners, the bench press is the classic upper body exercise for men. The workout routine will be incomplete if this workout will be missed. This workout is being performed using a bench with the barbell.

The Military Press

Full-body-Barbell-Workout-The-Best-04This is a workout with impressive shoulders. The jacked torso should be equal with your shoulders. The military press can be performed standing or seated to complete the full-body barbell workout. But more benefits can get in the military press by performing it standing. It will stabilize the core muscles as well. How cool is that?

The Barbell Squat

Full-body-Barbell-Workout-The-Best-05The most classic full-body barbell workout is the barbell squat wherein this workout will benefit more by doing higher repetitions and an increase in volume. This workout regime will increase your muscle mass. 

The Deadlift

QdcawQdfsThe grip, glutes, and the whole of the back are muscle groups that deadlift is working on simultaneously. The moves in this workout are more primal than ripping a bar. This workout benefits the lower-body for strength and increases power.

The Bent-Over Row

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Why this workout for the full-body barbell workout? For a simple reason, this workout targets the back muscles, which mostly skip in doing other exercises. The imbalance workouts may result in serious injury. The spikes growth in your lower back and guns to help you balance naturally.  

The Barbell Shrug

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This barbell shrug is perfect to work out your traps and fills out the V-carving space between your neck and shoulders. With this workout, your movement will not be limited, and a lot of weight can be done. As the full-body barbell workout, the barbell shrug can have a little problem with the grip. To avoid this, you need to have an alternate grip with the barbell. The one palm overhand, the other underhand for better all-around purchase on the bar.

More Advanced Barbell Workout

When you already started the full-body barbell workout, you should increase the amount of your training. After a while, you developed more strength and endurance to perform more advanced barbell workout. Some of these workouts will need machines and extra equipment. Well, you will not expect the advanced workout without any use of machines and other equipment.

The Floor Press

The floor press is one of the barbell workouts that target the chest muscles. Here is how you will achieve the muscle build up in your chest.

  1. Your starting position is preparing the squat rack. Make sure that it has adjustable safety arms.
  2. Then find the “J-hooks” just below the barbell. It will make your arms locked out.
  3. When done, lay your back beneath the bar directly. The position should be the same as setting up for a bench press.
  4. While in this position, spread your legs. Make sure that it will be extended flat on the floor to increase the weight to your upper body. Use the grip width with your forearms to be perpendicular to the floor.
  5. Your elbows should be on the floor to unrack the bar.
  6. Then slowly, lower the bar until you reach the floor.
  7. Repeat the routines after you lockout.

For this workout, the one-arm barbell flye and barbell pullover can add more power from the floor to make the perfect full-body barbell workout.

The Close-Grip Barbell Curl

After the chest muscles, you should be working out your biceps. The close-grip barbell cull will tone your biceps, which help your upper body to be more attractive. To achieve tone biceps muscles, here is how you do it.

  1. Your starting position is holding the barbell with your palms up or what we called a supinated grip. It should be between 6-12 inches wide. Otherwise, this will create a strain on your wrists without increasing the benefits of the close grip.
  2. Next, put the bar against your thighs while a full stretch in your pec muscles. Hold this position.
  3. Then stand with your chest out, but the shoulders should be a little backward. It will make your elbows pinned to your sides, and your upper arms are fixed in place.
  4. Curl the bar towards your shoulder. It will create a contract for your biceps.
  5. Make a stop when you reached the 45-degree angle with your upper arms.
  6. Add wide grip barbell curl and close-grip chin-up for better results of toned biceps.

The Floor Skullcrusher

After the biceps, you will need a workout for your triceps. Then the floor skull crusher will give your triceps the form of muscles you need for more power and strength. How will you do it? Here are the best ways to do it.

  1. Your starting position is lying your back on the floor with a loaded bar, few inches on top of your head.
  2. While in this position, point your elbows toward the ceiling. Make sure that your overhand grip is taking on the bar just inside shoulder width.
  3. Then contract your triceps so you will be able to extend your elbows. Do not force yourself. Look for a cambered bar if you feel discomfort in your wrists.
  4. Next, lift the weight above your shoulders directly then locked out the position. Hold this position to reach to the peak of the contraction.
  5. After that, you can return to your position by letting your upper arms track-back slightly. Instead of allowing the bar to descend toward your forehead. In this way, you will let the bar rest on the floor.
  6. Make sure to keep your elbows in tight to keep the force on your triceps.

To make it more effective, you should do the weighted bench dip and close-grip push up alongside with this full-body barbell workout.

The Power Snatch

With your triceps and biceps, you should probably work out your shoulder muscles. The power snatch is one of the full-body barbell workouts that will give your shoulders the muscles mass it needs. So how will you start doing this workout?

  1. Your starting position is to hold a barbell with an extensive pronated grip. Then make the bar rests below the crease of your hips with your arms straight. 
  2. To make sure you will have a full grip with the bar, use an Olympic-style “hook” grip by wrapping your fingers over your thumbs. The lifting should start extremely light.
  3. While doing this position, maintain your back flat, and you are dip at your knees. 
  4. Then reverse the motion and return the bar to the crease of your hips. Do this quickly so you will not lose control of your workout.
  5. If you are in this position, drive the force from your hips to propel the bar upward. It will lead to your elbows.
  6. Then rotate your elbows downward and continue to extend the bar upward. Make sure it was locked out overhead.

For more shoulder muscle mass, including the standing barbell military press and barbell front raise.

The Zercher Squat

This workout targets the lower part of your body – your legs. You will need a squat rack to perform this full-body barbell workout correctly. As starting position, you need to:

  1. Using a squat rack, grab the loaded barbell on the floor. Make sure you are using a pronated grip, which is inside the width of your knees, lift the bar to your thighs.
  2. Make sure that before picking up the bar, you set a narrow-grip deadlift and placing your feet approximately shoulder-width apart your toes, your shins touching the bar.
  3. Then, squat down until your thighs become parallel to the floor. 
  4. Rest the bar on your thighs and close to the crease of your hips.
  5. While in this position, tucked both arms under the bar to secure it in the crooks of your elbows.
  6. Maintain this position – your back flat and torso are upright, while muscles of your hamstrings, glutes, and spinal erectors are contracted. It will help you to squat the weight up until your knees and hips are fully extended.
  7. Next is to use a force that will go against the bar’s tendency. It will pull you forward as you descend back into a deep squat.
  8. While doing this position, let your elbows sink between your legs until the bar touches your thighs. Then immediately reverse direction.
  9. Make sure that at the end of each set, rest the bar back on your thighs. It will quickly switch back to the narrow pronated deadlift grip. 
  10. Your hips will be hinged to set the bar back on the floor.

The effects of this workout can be added with the barbell front squat and Romanian deadlift.

Sharing My Thoughts

The full-body barbell workout makes our upper, and lower body muscled to develop. Many activities can be combined, so you will have the full-body workout using the barbell. However, if you are a beginner, you should start with simple routine exercises. Then increase the weight for more strength and power as long as your body can conquer the advanced full-body barbell workout.

Barbell Squat, Effective beyond Complexity Exercise

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The barbell squat is a complicated squat yet effective way to increase the muscle mass of your posterior chain. These muscles must be built stronger to produce hip extension. The squat is one of the exercises that improve your strength for jumping, pushing, pulling and other lower body movements.

The barbell squat is one of the squat variations that provide additional tension to your lower and upper body. Basic squat uses the most amount of weight. The squat should be performed through the effective range of motions. You only need to ensure that your hip is dropping below the top of the knee.

But for the barbell squat as one of the squat variations, you will need the barbell to be placed on your shoulder back.

How to do this?

how to do The barbell squat

Since the barbell is in the rack at the height of mid-sternum, take a thumbless grip on the bar that is narrow enough for your straight wrists. Then place the heel of the palm against the bar, while placing fingers on top. The hands keep the barbell from rolling down our back. With grip and hooks in place, walk under the bar and place it right under the spine of the scapula on the meat of the rear deltoids muscles. With the bar in position, take a deep breath and stand up with the bar on the back. Next, you will have to step out of the rack and make the same shoulder-width stance as the stretch without the bar. Take a big deep breath to increase the intra-abdominal pressure of the gut and provide stability for your back.

While doing the squat with a barbell, you will need to keep in mind some of the things that you should need to learn. For instance, the hands don’t hold the bar on the back; instead, our back muscles hold the bar on our back. We use the low bar position to allow us to bend over and use the hip drive to stand up.

Also, when you are preparing to squat down, there are two things that you need to remember, as well. The first one is you have to shove your knees out. And the second one is squat down to depth and come right back up by driving your hips up.

Learn the Basic

Aside from the barbell squat, there are other kinds of squat that you want to try. But you’ll need to know how to do the basic squat.

For the basic squat, the starting position is standing with your heels apart with shoulder-width distance. Put your heels under your shoulder and turn it out at 30 degrees. While, push your knees to the side, the same direction of your feet. Then bend your hips and knees at the same time. Start moving it back and down while pushing your knees out. Make your lower back squat with a natural arch shape when you stand. Your hands should be outside your shoulders while squeezing the bar hard. But let your upper back carry the bar. The bar should be in the center, between your traps and rear shoulders or on your traps. For your elbows, you will need to place it behind the top of your torso. Before unracking, raise your chest and make sure your legs are straight before walking back.

While doing that, bend your hips and knees at the same time. Your head should be in-line with your torso. Next, squat down until your hips are lower than your knees. Lock your hips and knees for racking and step forward, hit the rack. Move the bar in a vertical line over your middle foot. Then, hold it at the bottom while breathing in and out.

Quick Reminder: Avoid raising your toes or heels while doing squat. On each repetition, lock your knees at the top and stand with it. Do the proper breathing and get tight for the next repeat. Make sure your back is neutral and no rounding nor excess arching. Keep it at a diagonal angle. To support the bar, never use your hands to prevent damage on your wrist.

Common Mistakes while Doing the Barbell Squat

  1. You will avoid the lack of tightness during lifting by making the right stance. Doing the correct position should give you a tighter set-up. Also, it can build muscle mass and provide more balance while doing squat barbell.
  2. Try placing your barbell at the rack evenly and balanced. Keep it placed irregularly towards the left or right of the center. It will make your shift on whether the barbell is placed asymmetrically.
  3. Another common mistake during the barbell squat is making your knees forward too much. It will make your squat pattern weaker and can cause injury to your joints in your knees and lower back.
  4. On the other hand, if you move your knees inward, it can lead to a vulnerable position that could harm your knee joint. It should be one of the common mistakes when doing a barbell squat.
  5. The most common mistake while doing a barbell squat is not reaching the proper depth or doing only half squats. It is the result of a lack of an ingrained understanding of what an adequate extent and has locked down the feeling of joint positioning. To avoid, allot more time in the bottom position through holding repetitions.

benefits of barbell squat

Doing a barbell squat has many benefits.

Doing squat helps your body to build more muscles.

Indeed, a barbell squat doesn’t just help you achieve incredible, toned legs. Also, they promote body-wide muscle building by creating muscles in the body. They work up your quadriceps, hamstrings, calves, abdominal muscles, lower back and your butt too.

It can burn calories faster and more effective.

As calories burn, it will help you build muscle. It will become more efficient at burning calories so you can get to that slimmer physique faster. When you squat with weights bar, you’ll burn the calories even quicker.

More flexible muscles after incorporating weighted squat in your routine exercise

Being flexible is one of the factors to perform well in the workout routines. Our muscles, tendons and ligaments become less elastic as we grow old. But this does not mean that we cannot slow it down. Doing regularly weighted bar squats will help you limber up and become more flexible as the exercise involves bending and stretching of the leg muscles.

Like other exercises, it improves mobility and balance.

You will need to have strong legs for your daily activities. Strong thighs are essential for staying mobile; thus, you will need to do squats. Not only do they develop leg strength, but they also work out your core to stabilize your muscles. These muscles help you to maintain balance.

Maintain good health of your lungs and heart.

If you do exercises, your breathing will be practiced. Also, your heart will improve its function in blood circulation. Also, it will strengthen your cardiac muscles and lung capacity.

Prevent you from having injuries.

Proper stance while doing the barbell squat can prevent you from getting injuries. Aside from muscles, squat strengthens the tissues and ligaments in our body. By doing this, it helps your body to become steady while your primary muscles can do their job.

Stronger Bones and Improve functions of joints

Doing barbell squat engages your hips, knees and ankles at the same time. It helps build muscle and improves joint health and joint strength. Aside from joints, squat increases bone density in our bodies. It helps our bones to become stronger over time.

Good posture in doing squat.

Another good thing in performing squat has a good posture. While improving your core and leg strength, it influences your muscles at the back to have good posture.

Getting support for your daily activities

In general, doing a barbell squat will increase your capacity for doing everyday tasks. The squat is one perfect cardio exercise that you will need to improve your lower body, which is vital for daily movement.

In a nutshell

Indeed, doing a barbell squat improves our muscles in the lower body and at the back. But what could be the reasons for choosing the squat? Why squat if we could have other choices?

In the beginning, the squat is the most natural exercise that we have. It is one of the most foundational functional movements in our lives. And as we get older, it is crucial to maintain and to do squat correctly.

Don’t be deceived if you notice that doing squats is more comfortable than any workout. In fact, squats are compound movement. It means that it is a movement that needs your every joint working. A simple bodyweight squat workout uses almost every muscle group in the body. Adding a barbell in your routine, it helps your primary muscle group to work.

Aside from legs, don’t forget your muscles at the back, hips and core as well as your shoulders and arms moving.

Because of utilizing your bones and muscles completely, it burns calories and fats. In return, it adds muscle mass and increases bone density. Given this, it improves your flexibility. The increase in your knees and hips reduces your chance of getting an injury.

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