A Quick Beginner Barbell Workout To Build Full Body Strength

When starting a barbell workout program, talking to a fitness professional or going with a friend is important for safety.

Image Credit: Drazen_/E+/GettyImages Once you’ve gotten comfortable with dumbbell workouts, you may be looking for a way to lift heavier and progress your strength-training program. That’s where barbells come in.

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 Barbells distribute weight more evenly than dumbbells, which means you can lift heavier. They also allow more muscles to experience time under tension, which sparks muscle growth.

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 For example, when you squat, you are using your glutes, hamstrings and calves. When you push or pull a barbell, you are using your back, shoulders or chest. This is how you begin to progress your strength when barbells are included in your program.

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 Tip There are three common grips used when handling barbells: overhand grip, hook grip and alternated grip.

Overhand Grip: Place your hand over the bar with your thumb wrapped around the bar, which prevents the likelihood of the bar slipping from your hands, according to the National Institute for Fitness and Sport (NIFS). This grip is common for exercises like the bench press, shoulder press and barbell squat. Hook Grip: Similar to the overhand grip, but you place your thumb underneath your middle and index fingers. This grip also prevents the bar from slipping from your hands and is common for heavy, explosive exercises like the clean, snatch and deadlift, per the NIFS. Alternated Grip: A combination of underhand grip (where your hands are placed under the bar so your knuckles face toward the floor) and overhand grip, commonly used for heavier deadlifts or spotting someone, according to the NIFS. The downside to barbells is they aren’t as convenient as dumbbells because they are more expensive, require more space to use and store and have a bit of a steeper learning curve.

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 Keep in mind when beginning a barbell workout program it's best to consult a fitness professional or go with a friend to help spot you.

The beginner barbell workout is designed to nail the basics and build confidence with this piece of equipment. You can do this workout two or three times a week. Rest 30 to 90 seconds between sets and between each exercise.

Things You'll Need

35- to 45-pound barbell 5- to 25-pound weighted plates Squat rack

Back Squat With Pulse
Sets
```
     4

     Reps

     12
```

With the bar resting on the J-hooks on the squat rack, step underneath the bar and make sure it sits comfortably on your traps. Place your thumbs right outside your shoulders and hook your fingers around the bar. Stand up with the bar on your back and take 2 to 3 steps back from the rack. With your feet hip-width apart, perform a squat by sending your hips back to lower toward the floor. Focus on lowering your body as if you were going to sit on a chair. Lower down as far as comfortable, or until your thighs are parallel with the floor. Pause for a moment at the bottom of your squat. On an exhale, reverse the motion by pressing through your heels to return to standing. Repeat, but this time perform three pulses while in the squat position. Alternate between one regular back squat and three pulse squats.

  Show Instructions
  Tip The J-hooks on the rack should be shoulder height for a back squat. If your knees are bent more than 45 degrees when underneath the bar with the bar resting on your traps, adjust the J-hooks higher.

Romanian Deadlift
Sets
```
     4

     Reps

     12
```

Fix the weight plates on your barbell and position it on the floor in front of you. If needed, position it on an elevated platform to allow for a reduced range of motion. Step up to the bar, shins almost against it, feet planted firmly hip-width apart. Keep your spine straight, chest up and shoulders back and down. Hinge from the hips, softening your knees as your hips sink low enough to let you grasp the bar with your hands shoulder-width apart. Check your posture: Your spine should be straight and long, chest up and open, shoulders back. Engage all the muscles of your core to maintain this position as you push your feet into the floor, as if you were trying to push the floor away from you, and lift the bar. Finish the motion by lifting your chest and engaging your lats to stabilize the bar in front of your hips. Return the bar to the ground by reversing the motion, pushing your weight back into your hips and softening your knees, letting the bar travel in a controlled path back down to the floor along your body.

  Show Instructions
  Tip When adjusting the barbell on the floor, pull the bar toward your shins. This keeps the bar in a position where it won't hit your knees as you pull.

Push Press
Sets
```
     4

     Reps

     12
```

With the bar placed on the rack, step under the bar with the bar resting on your shoulders (called the rack position). Lift the bar up off the rack and take 2 to 3 steps back. Standing with your feet hip-width distance apart, grasp the bar just outside shoulder-width distance. On an exhale, bend your knees slightly, then push through your feet and straighten your legs. Press the weight above your head. As the bar comes up, slightly move your head back to avoid hitting the bar. Reverse the motion and return to the starting position.

  Show Instructions
  Tip Set the J-hooks at shoulder height, just like for your back squat.

Military Press
Sets
```
     4

     Reps

     12
```

With the bar placed on the rack, step under the bar with the bar resting on your shoulders (called the rack position). Lift the bar up off the rack and take 2 to 3 steps back. Standing with your feet hip-width distance apart, grasp the bar just outside shoulder-width distance. On an exhale, tighten your glutes and core and press the weight straight overhead without using your legs. As the bar comes up, slightly move your head back to avoid hitting the bar. Reverse the motion and return to the starting position.

  Show Instructions
  Tip Set the J-hooks at shoulder height, just like for your back squat.

While the push press and the military press are similar movements, they involve different muscle groups. The push press recruits your leg muscles (in addition to your shoulder muscles) while the military press isolates your shoulder muscles. Check out more of our 20-minute workouts here — we’ve got something for everyone.

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  references
  
      NIFS: "Get a Grip on It: Four Powerlifting Grips"
       




  references
  
      NIFS: "Get a Grip on It: Four Powerlifting Grips"
    




When starting a barbell workout program, talking to a fitness professional or going with a friend is important for safety.

Image Credit: Drazen_/E+/GettyImages

There are three common grips used when handling barbells: overhand grip, hook grip and alternated grip. Overhand Grip: Place your hand over the bar with your thumb wrapped around the bar, which prevents the likelihood of the bar slipping from your hands, according to the National Institute for Fitness and Sport (NIFS). This grip is common for exercises like the bench press, shoulder press and barbell squat. Hook Grip: Similar to the overhand grip, but you place your thumb underneath your middle and index fingers. This grip also prevents the bar from slipping from your hands and is common for heavy, explosive exercises like the clean, snatch and deadlift, per the NIFS. Alternated Grip: A combination of underhand grip (where your hands are placed under the bar so your knuckles face toward the floor) and overhand grip, commonly used for heavier deadlifts or spotting someone, according to the NIFS.

Hook Grip: Similar to the overhand grip, but you place your thumb underneath your middle and index fingers. This grip also prevents the bar from slipping from your hands and is common for heavy, explosive exercises like the clean, snatch and deadlift, per the NIFS.

Alternated Grip: A combination of underhand grip (where your hands are placed under the bar so your knuckles face toward the floor) and overhand grip, commonly used for heavier deadlifts or spotting someone, according to the NIFS.

35- to 45-pound barbell
5- to 25-pound weighted plates
Squat rack
```
     Sets

     4

     Reps

     12
```

  Show Instructions
  


        Sets
       
        4
      
        Reps
       
        12

The J-hooks on the rack should be shoulder height for a back squat. If your knees are bent more than 45 degrees when underneath the bar with the bar resting on your traps, adjust the J-hooks higher.

  Show Instructions

When adjusting the barbell on the floor, pull the bar toward your shins. This keeps the bar in a position where it won’t hit your knees as you pull.

  Show Instructions

Set the J-hooks at shoulder height, just like for your back squat.

With the bar placed on the rack, step under the bar with the bar resting on your shoulders (called the rack position). Lift the bar up off the rack and take 2 to 3 steps back. Standing with your feet hip-width distance apart, grasp the bar just outside shoulder-width distance. On an exhale, tighten your glutes and core and press the weight straight overhead without using your legs. As the bar comes up, slightly move your head back to avoid hitting the bar. Reverse the motion and return to the starting position.

  Show Instructions

Set the J-hooks at shoulder height, just like for your back squat. While the push press and the military press are similar movements, they involve different muscle groups. The push press recruits your leg muscles (in addition to your shoulder muscles) while the military press isolates your shoulder muscles.

Check out more of our 20-minute workouts here — we’ve got something for everyone.

      NIFS: "Get a Grip on It: Four Powerlifting Grips"