New to Barbells? Try These 7 Beginner-Friendly Exercises
If you usually rely on dumbbells, these moves are where to start if you want to try out barbells.
By Jennifer Heimlich•
How to Use a Barbell In the Gym
Benefits of Barbell Exercises
7 Best Beginner Barbell Exercises
Tips for Doing Beginner Barbell Exercises
The Most Common Barbell Mistake to Avoid
Takeaway
Barbells can be some of the most intimidating pieces of equipment in a gym. After all, these are the tools that Olympic weightlifters explosively snatch up over their heads, or that powerlifters bench press major pounds with. But don’t be misled: There are also several beginner barbell exercises that are safe—and super effective—that nearly anyone can do, as long as they take the right approach.
If you’re comfortable around a pair of dumbbells and eager to try a different kind of free weight, you might be ready to pick up a barbell. Here’s what you need to know to get started, and the best beginner barbell exercises to try.
How to Use a Barbell In the Gym
Many fitness newbies shy away from barbells mainly because they aren’t sure how to use them and, smartly, don’t want to get hurt. But barbells are not as complicated as they might look at first.
How Much Weight to Use
Your safest bet is to start off with bodyweight versions of barbell exercises (such as deadlifts and squats) until you feel totally comfortable with the movement. “In terms of safety, the biggest [consideration] is always load, and not going heavier than you can handle, which may result in injury,” says Peloton instructor Joslyn Thompson Rule.
Once you’re ready to add weight, begin just picking up the bar without any weight plates—most weigh 33 to 45 pounds all by themselves. Then, add gradually heavier weight plates to progress as you grow stronger.
How to Set Up a Barbell with Plates
For exercises that start from the ground (like deadlifts), stand the plate on its side, and slide the bar through. To put on the opposite plate, straddle the bar with your legs, facing the end, and grab the plate with two hands to pull it toward you onto the bar. To add additional plates, roll the first plate onto something small (like a five- or ten-pound plate) so that it’s an inch or so off the floor, giving you room to slide on another plate with the same straddle strategy.
For any exercises that use a rack, set the barbell at the proper height, then simply load the plates by pushing them onto the bar with both hands. If you’re loading multiple plates, remember to do one at a time on each side so the barbell doesn’t tip.
Once you’re done, always use collars or safety clips to keep the weight plates in place with no gaps between them. Most lifting accidents happen when a weight falls on a body part, according to the American College of Sports Medicine.
When Do You Need a Spotter?
Not all barbell exercises can be done alone. “Spotters are essential when you are lifting a weight that is very challenging for you,” Joslyn says. For certain exercises like squats or the bench press—where dropping the weight on yourself would be dangerous—you might even have two spotters on either side, she adds. And make sure they know what they’re doing. “It's important that spotters know how to communicate with the lifter should they need assistance, and where they should position themselves to be as safe as possible,” Joslyn says.
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Benefits of Barbell Exercises
The main reason why trainers love barbells is because of how much you can lift with them. “You can use exponentially more weight loading up a barbell with plates than dumbbells or kettlebells,” Joslyn says. “This is great for compound movements like squats and deadlifts, where you are really able to lift greater loads.” The design of a barbell means the weight you’re lifting is more stable than two separate dumbbells, and you can also take a loaded barbell off a rack rather than having to lift it up from the floor (which might be impossible at heavier loads). This is important because research shows that lifting heavy is the most effective way to build muscle strength.
Barbells also make it simple to follow a progressive overload program that systematically increases the weight as you grow stronger. All you have to do is change out the weight plate, or add another onto the end to keep your muscles working, rather than having to invest in a whole new set of dumbbells.
7 Best Beginner Barbell Exercises
Ready to get started? Here are the top beginner barbell exercises that Joslyn recommends. The first three are done in a landmine position, which means one end of the barbell is wedged into a corner or affixed to a landmine base so it sits secure on the ground, with weight plates (if you’re using them) only on the end you’re lifting. This is a great way to help you get more comfortable around a barbell, since it’s in a more stable position, and some of the weight is being supported by the floor.
Landmine Squat
With one end of the barbell in the landmine base, face the other end of the barbell in a squat-ready position: feet shoulder-width apart and toes pointed slightly out. Grab the bar with both hands, tucking your elbows in toward your ribcage.
Bend at the knees and hips to lower down until your thighs are parallel to the floor, pausing at the bottom.
Push through the heels to stand back up, keeping your core engaged, back straight, chest high. Squeeze your glutes at the top.
Repeat for the desired number of reps.
Landmine Press
With one end of the barbell in the landmine base, hold the other end in one hand at shoulder level with your elbow bent. Your feet should be hip-width apart, knees slightly bent, and core engaged.
Extend the arm to press the bar up overhead until your arm is straight.
Slowly lower the bar back to the starting position by your shoulder.
Repeat for the desired number of reps.
Landmine RDL
With one end of the barbell in the landmine base, stand with feet shoulder-width apart on either side of the free end of the barbell.
Hinge at the hips with a slight bend in the knees to reach down and cup the barbell with both hands. Push your glutes behind you, but keep your core engaged and back straight.
Drive through the heels and bring your hips forward to lift the weight off the ground, pausing at the top as you squeeze the glutes.
Push the glutes back, hinging at the hips to return to the floor.
Repeat for the desired number of reps.
Barbell Back Squat
Set up the bar on the rack so that it sits just lower than shoulder height (“so it is easy to stand the bar up out of the rack,” Joslyn says).
Step under the bar, squeezing the shoulder blades back “to create a shelf on the shoulders for the bar to sit,” Joslyn says. Place your hands a thumbs-width or more away from your shoulders, and wrap your fingers around the bar with an overhand grip.
Stand the bar up out of the rack, and take a couple steps back to give yourself enough room to move.
With your core engaged, bend down into a traditional squat, keeping your chest lifted.
Once your thighs are parallel to the ground, drive through your heels to return to standing.
Repeat for the desired number of reps.
Barbell Overhead Press
Grab the barbell off the rack with an overhand grip, your hands slightly wider than your shoulders. Hold it in front of your throat just above your chest. Take a step back and stand with feet shoulder-width apart.
Press the barbell up overhead, keeping your core engaged
Lower the barbell back to throat height.
Repeat for the desired number of reps.
Barbell Deadlift
Stand with your shoelaces under the bar, feet hip-width apart. With an overhand grip, grab the bar so your hands sit just outside the shins.
Although traditional deadlifts begin from the floor, Joslyn suggests standing up carefully so you can start the movement from the top of the position. “I like to teach beginners the movement from the hip down to start (so in reverse) as it can pattern the movement a little better that way,” she says.
Slowly lower the bar toward the floor, bending slightly at the knees while hinging from the hips and driving the hips back while keeping the bar close to the shins.
Drive through the heels to return to standing, squeezing your glutes at the top.
Repeat for the desired number of reps.
Barbell Bent-Over Row
With the barbell on the floor in front of you, your feet hip-width apart, grab the bar a little wider than shoulder-width apart with an overhand grip .
Stand up, then hinge forward until your upper body is at about a 45-degree angle from the floor, the bar hanging straight down toward the floor.
Pull the bar toward your chest by driving your elbows back.
Slowly lower the bar by extending your arms.
Repeat for the desired number of reps.
Tips for Doing Beginner Barbell Exercises
For any barbell exercise you’re new to, remember to get comfortable with doing the movement with no weight at first, then progress to higher loads. And no matter how much weight you’re lifting, be sure to warm up before you start so that your body is prepared.
Also, remember that barbells aren’t your only strength-training option. For example, instead of a barbell back squat, “some people may prefer to use dumbbells or a kettlebell in a goblet position,” Joslyn says. Sometimes these make exercises easier to quickly crank out since you don’t need to load up a barbell and set it up on a rack. Other times, they might just feel better on your body. “For example, a barbell front squat is more difficult if the lifter has reduced range of motion in the shoulders—in this case dumbbells or kettlebells would be kinder on the shoulders,” Joslyn says.
The Most Common Barbell Mistake to Avoid
Joslyn says that what barbell beginners struggle with more than anything else is the set up and positioning for exercises. “There's a lot to think about for each movement, and so in the early stages when you're learning, it requires a lot of thinking and revising of form,” she says. “It absolutely improves as time goes on, and you become more familiar with the movement.”
If you’re unsure of your form, it can be worth getting some expert help from a coach or certified personal trainer in order to stay safe. They can help you find proper positioning for each movement, and point out habits you might not even realize you have.
Takeaway
While barbells can definitely be a more advanced piece of exercise equipment, beginner barbell exercises like landmine squats and bent-over rows give nearly anyone a chance to leverage this efficient tool and get closer to their strength-training goals. Just remember to start gradually, only adding extra weight when you’re totally confident in the movement. And keep at it: The more you practice, Joslyn says, the more comfortable you’ll get.
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This content is for informational and educational purposes only and does not constitute individualized advice. It is not intended to replace professional medical evaluation, diagnosis, or treatment. Seek the advice of your physician for questions you may have regarding your health or a medical condition. If you are having a medical emergency, call your physician or 911 immediately.
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