The most widely renowned strength apparatus and likely, the most commonly used, the barbell has been the staple of strength training for powerlifters, Olympic weightlifters, crossfitters, bodybuilders and traditional sports athletes, for decades. Its simplicity, availability, versatility and potential for loading, make it a must-have strength tool for any weight room. The barbell can come in various sizes, usually between 5 and 7 feet in length, 1 inch in diameter, with some bars being slightly thicker for the given purpose of improving grip strength, and traditionally weighs 20 kilograms, some bars may weigh as a low as 10 kilograms. Some barbells are designed to withstand the impact of being dropped from heights as high as overhead, this is suit the rigours of Olympic lifting. As I have very limited to almost no training in Olympic lifting, this article will not include any information on the topic and will instead provide insight into more standardized barbell movements.

This blog piece will run through the barbells advantages, disadvantages, exercise options and a few of many possible workout routines. I hope to provide some foundational and even additional insight on a topic many of you may have already explored and that some of you have barely scratched the surface of.

ADVANTAGES

• The barbell can be heavily loaded, more so than any other utensil.
• The barbell is a very versatile tool, the exercises that can be performed with solely a barbell are numerous and cover the entire body and spectrum of strength.
• The weight is evenly distributed across the bar.
• can be easily used in combination with other tools to add variation and a difference in stimulus I.e. bands, chains, fat grips, boards, benches.
• Barbells and the plates loaded upon are rather cheap given its exercise versatility and is pound for pound the cheapest tool.

DISADVANTAGES

• Does not have the unilateral potential of other tools.
• Forces the user into a locked position, meaning they can’t alter their grip to alleviate pain, joint stress or to provide a different stimulus.

EXERCISES

Legs

EXERCISE	MOVEMENT	MUSCLES	ADAPTATION
Back squat	hip flexion, knee flexion	Quads, glutes, hamstrings	strength, hypertrophy, power
Front squat	hip flexion, knee flexion	Quads, glutes, hamstrings	strength, hypertrophy, power
Box squat	hip flexion, knee flexion	Quads, glutes, hamstrings	strength, hypertrophy, power
Split squat	unilateral hip flexion/hip extension, knee flexion	Quads, glutes, hamstrings	strength, hypertrophy, power, unilateral stability
Zercher squat	hip flexion, knee flexion	Quads, glutes, hamstrings	strength, hypertrophy
Lunge	unilateral hip flexion/hip extension, knee flexion	Quads, glutes, hamstrings	strength, hypertrophy, unilateral stability
Reverse Lunge	unilateral hip flexion/hip extension, knee flexion	Glutes, quads, hamstrings	strength, hypertrophy, unilateral stability
Bulgarian split squat	unilateral hip flexion/hip extension, knee flexion	Quads, glutes, hamstrings	strength, hypertrophy, unilateral stability
Barbell step-up	unilateral hip flexion/hip extension, knee flexion	Quads, glutes, hamstrings	strength, hypertrophy, unilateral stability
Deadlift	hip extension, knee extension	Hamstrings, lats, erector spinae	strength, hypertrophy, power
Sumo deadlift	hip extension, knee extension	Hamstrings, lats, erector spinae	strength, hypertrophy, power
Romanian deadlift	hip extension	hamstrings, erector spinae	strength, hypertrophy
Straight leg deadlift	hip extnesion	hamstrings, erector spinae	strength, hypertrophy
Good morning	hip flexion, hip extension, knee extension	glute max, hamstrings, erector spinae	strength
Seated good morning	hip flexion, hip extension	glute max, hamstrings, erector spinae	strength
Hip Thrusts	hip extension	glutes, hamstrings	strength, hypertrophy, power
Thrusters	hip flexion, knee flexion, shoulder abduction, scapula external rotation, elbow extension	Quads, glutes, hamstrings, anterior delt, middle delt, upper pec, upper trap, triceps	hypertophy, strength, power
Push press	hip flexion, knee flexion, shoulder abduction, scapula external rotation, elbow extension	Quads, glutes, hamstrings, anterior delt, middle delt, upper pec, upper trap, triceps	hypertophy, strength, power
Weighted calf raises	plantar flecion	gastrocnemius	strength, hypertrophy, muscular endurance

Chest

EXERCISE	MOVEMENT	MUSCLES	ADAPTATION
Incline bench press	Horizontal shoulder flexion, scapula projection, elbow extension	Pec major, pec minor, anterior delts, triceps	strength, hypertrophy, power
Flat bench press	Horizontal shoulder flexion, scapula projection, elbow extension	Pec major, pec minor, anterior delts, triceps	strength, hypertrophy, power
Decline bench press	Horizontal shoulder flexion, scapula projection, elbow extension	Pec major, pec minor, anterior delts, triceps	strength, hypertrophy, power
Floor press	Horizontal shoulder flexion, scapula projection, elbow extension	Pec major, pec minor, anterior delts, triceps	strength, hypertrophy, power
Close grip bench press	Horizontal shoulder flexion, scapula projection, elbow extension	Triceps. pec major, pec minor, anterior delts	strength, hypertrophy, power
Board press	Horizontal shoulder flexion, scapula projection, elbow extension	Triceps pec major, pec minor, anterior delts	strength, hypertrophy, power
Rack press	Horizontal shoulder flexion, scapula projection, elbow extension	Pec major, pec minor, anterior delts, triceps	strength, hypertrophy, power

Shoulders/Traps

EXERCISE	MOVEMENT	MUSCLES	ADAPTATION
Military press	shoulder abduction, scapula external rotation, elbow extension	anterior delt, middle delt, upper pec, upper trap, triceps	hypertophy, strength
Behind the neck military press	shoulder abduction, scapula external rotation, elbow extension	anterior delt, middle delt, upper pec, upper trap, triceps	hypertophy, strength
Seated military press	shoulder abduction, scapula external rotation, elbow extension	anterior delt, middle delt, upper pec, upper trap, triceps	hypertophy, strength
Seated behind the neck military press	shoulder abduction, scapula external rotation, elbow extension	anterior delt, middle delt, upper pec, upper trap, triceps	hypertophy, strength
Push press	hip flexion, knee flexion, shoulder abduction, scapula external rotation, elbow extension	Quads, glutes, hamstrings, anterior delt, middle delt, upper pec, upper trap, triceps	hypertophy, strength, power
Upright row	shoulder abduction, elbow flexion	middle delt, anterior delt, traps, teres minor	hypertrophy, strength
Shrugs	scapula elevation, retraction	upper trap, middle trap, levator scap	hypertrophy, strength
Behind the back shrugs	scapula elevation, retraction	upper trap, middle trap, levator scap	hypertrophy, strength
Landmine press	shoulder abduction, scapula external rotation, elbow extension	anterior delt, middle delt, upper pec, upper trap, triceps, core	hypertophy, strength, power

Back

EXERCISE	MOVEMENT	MUSCLES	ADAPTATION
Bent over row	shoulder extension, scapula retraction, elbow flexion	lats, lower and mid traps, rhomboids, posterior delt, biceps	strength, hypertrophy
Pendlay row	shoulder extension, scapula retraction, elbow flexion	lats, lower and mid traps, rhomboids, posterior delt, biceps	strength, hypertrophy, power
T-bar row	shoulder extension, scapula retraction, elbow flexion	lats, lower and mid traps, rhomboids, posterior delt, biceps	strength, hypertrophy
Meadow rows	shoulder extension, scapula retraction, elbow flexion	lats, lower and mid traps, rhomboids, posterior delt, biceps	strength, hypertrophy
Bench row	shoulder extension, scapula retraction, elbow flexion	lats, lower and mid traps, rhomboids, posterior delt, biceps	strength, hypertrophy, power
Rack pull	hip extension, knee extension	traps, upper back, hamstrings, glutes, erector spinae	strength, hypertrophy, power
Snatch grip deadlift	hip extension, knee extension	traps, upper back, hamstrings, glutes, erector spinae	strength, hypertrophy, power
Inverted row variations	shoulder extension, scapula retraction, elbow flexion	lats, lower and mid traps, rhomboids, posterior delt, biceps	strength, hypertrophy, muscular endurance, power

Arms

EXERCISE	MOVEMENT	MUSCLES	ADAPTATION
Bicep curl	elbowflexion	brachioradialis, brachialis	hypertophy, strength
Reverse curl	elbowflexion	brachioradialis, brachialis	hypertophy, strength
Skull crushers	elbow extension	triceps brachii	hypertrophy, strength
Close grip bench press	Horizontal shoulder flexion, scapula projection, elbow extension	Triceps. pec major, pec minor, anterior delts	strength, hypertrophy, power
Board press	Horizontal shoulder flexion, scapula projection, elbow extension	Triceps. pec major, pec minor, anterior delts	strength, hypertrophy, power
Wrist curls	wrisrt flexion	wrist flexors	hypertrophy, strength
Wrist extensions	wrist extension	wrist extensors	hypertrophy, strength

Core

EXERCISE	MOVEMENT	MUSCLES	ADAPTATION
Landmine torso twist	obliques, rectus abdominis	trunk rotation	hypertrophy, strength, power
Barbell side bend	obliques, rectus abdominis	trunk flexion	hypertrophy, strength
Seated barbell trunk rotations	obliques, rectus abdominis	trunk rotation	hypertrophy, strength
Barbell rollout	trunk flexion, trunk extension	rectus abdominis, transverse abdominals, obliques	hypertrophy, strength, stability

EXAMPLE SESSIONS

Listed below are various sessions, each of a different purpose, all using solely a single barbell and in some situations a bench of some sort.

Terms explained:
(BB) Barbell.

(SETS) The number of times a sequence of repetitions is performed.

(REPS) The number of times an exercise is repeated in sequence.

(TEMPO) The speed at which a bare is lowered then paused and then lifted.

(A1/A2 etc.) Supersets, exercises performed back to back without rest. Exercises of the same letter are performed as a pair or tri-set, you must complete the rep and set scheme for each exercise of the same lettering before continuing on to the next letter.

(WORK) The time period in which a circuit participant must complete as many complete repetitions as possible.

(REST) The period of rest which follows a period of work.

Legs

Rest for 90 to 120 seconds between sets.

ORDER	EXERCISE	SETS	REPS	TEMPO
A1	Front squat	4	8	3:0:1
A2	Romanian Deadlift	4	8	3:0:1
B1	Barbell step-up	4	8	3:0:1
B2	Reverse Lunge	4	8	3:0:1
C	Weighted calf raise	4	8	3:0:1

Push/Pull

Rest for 90 to 120 seconds between sets.

ORDER	EXERCISE	SETS	REPS	TEMPO
A1	Floor press	4	8	3:0:1
A2	Bent over row	4	8	3:0:1
B1	Landmine press	4	8	3:0:1
B2	Meadow rows	4	8	3:0:1
C1	Close grip bench press	4	8	3:0:1
C2	Bicep curl	4	8	3:0:1

Power

Rest 2-3 minutes between sets.

ORDER	EXERCISE	SETS	REPS	TEMPO
A	Box squat	3	5	3:0:X
B	Board press	3	5	3:0:X
C	Pendlay row	3	5	3:0:X

Circuit 1

Rest for 1 minute when changing between tri-sets of a different letter.

ORDER	EXERCISE	SETS	WORK	REST	TEMPO
A1	T-bar row	3	60 sec	30 sec	2:0:1
A2	Landmine press	3	60 sec	30 sec	2:0:1
A3	Landmine torso twist	3	60 sec	30 sec	2:0:1
B1	Floor press	3	60 sec	30 sec	2:0:1
B2	Bent over row	3	60 sec	30 sec	2:0:1
B3	Upright row	3	60 sec	30 sec	2:0:1
C1	Back squat	3	60 sec	30 sec	2:0:1
C2	Front squat	3	60 sec	30 sec	2:0:1
C3	Romanian deadlift	3	60 sec	30 sec	2:0:1

Circuit 2

Rest for 1 minute between exercises.

ORDER	EXERCISE	SETS	WORK	REST	TEMPO
A	Lunges	5	45 sec	15 sec	2:0:1
B	Flat bench press	5	45 sec	15 sec	2:0:1
C	T-bar row	5	45 sec	15 sec	2:0:1
D	Push press	5	45 sec	15 sec	2:0:1
E	Landmine torso twist	5	45 sec	15 sec	2:0:1

Complex

Immediate change between exercises, 2 minutes rest between complexes.

ORDER	EXERCISE	SETS	REPS	TEMPO
A1	Front squat	5	3	2:0:1
A2	Push press	5	3	2:0:1
A3	Bent over row	5	3	2:0:1

Standard

90 seconds rest between sets.

ORDER	EXERCISE	SETS	REPS	TEMPO
A1	Back squat	3	10	4:0:2
A2	Romanian deadlift	3	10	4:0:2
B1	Flat bench press	3	10	4:0:2
B2	Bench row	3	10	4:0:2
C	Standing military press	3	10	4:0:2
D1	Skull crushers	3	10	4:0:2
D2	Reverse curls	3	10	4:0:2