Barbell is a kind of fitness equipment that we use when exercising our muscles. Compared with dumbbells, this equipment is heavier. In order to better exercise, we often use some classic fitness movements of barbell. So do you know what the classic movements of barbell fitness are?


A hard pull
Position the barbell bar between your feet. Keep your feet hip-width apart. Stretch your shoulder blades by bending your hips and gripping the bar with your hands shoulder-width apart. Take a deep breath, lower your hips and tighten your knees until your calves touch the bar. Look up. Keep your chest up, arch your back, and push the bar up from your heels. When the bar is above your knees, pull the bar back, shoulder blades drawn together, and push your hips forward toward the bar.

Barbell flat bench press
Lying on a flat bench, use a middle grip, remove a barbell from a rack, hold it tightly and lift it above your neck. This is your starting motion. Starting at the starting position, inhale and slowly lower the bar until it touches the middle of your chest. Pause for a moment, lift the bar back to its starting position, and exhale, focusing on using your chest muscles. As you reach the top of the push, keep your arms still and squeeze your chest as much as you can, pause, and slowly lower again. It should be noted that when bench pressing, if the weight is large, someone needs to help, or it is easy to get injured. Beginners are advised to start training from the empty bar.

Barbell row
A classic exercise is to hold the barbell (palms down), knees slightly bent, bending forward, keeping your back straight. Continue until your back is almost parallel to the floor. Tip: Look straight ahead. The arm holding the barbell should hang naturally, perpendicular to the floor and body. This is the starting position of the action. Keep your body fixed, exhale and pull the barbell. Keep your elbows close to your body and hold the bar only with your forearms. At the peak of the contraction, tighten your back muscles and hold for a while.

Barbell squat
For safety reasons, it is best to train in a squat rack. To start, place the barbell on the rack above your shoulders. Place a flat chair or box behind you. The flat chair teaches you how to push your hips back and how to reach the desired depth. Lift the barbell off the shelf with both arms, using both legs and keeping your torso straight. Step off the shelf and stand with your legs shoulder-width apart, toes pointing slightly to the outside. Always point your head forward, as looking down can throw you off balance and is bad for keeping your back straight. This is the starting position of the action. Slowly lower the bar, knees bent, hips back, maintain a straight posture, head toward the front. Continue to squat until the hamstring is in the calf. Breathe in as you do this part. As you exhale, lift the bar with strength between your feet, straighten your legs, stretch your hips, and return to a standing position.

Post time: Jun-14-2022
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