How to do the workout
The barbell is a fundamental piece of kit, it’s versatility allows us to torch fat, build muscle, and get stronger, through a combination of exercises. Here’s what you need to do:
Complete six reps of each movement without putting the bar down in order to complete the set. Allow for two minutes rest time before moving onto the next set. Finally, you’re going to want to choose a load where you’re fairly comfortable completing six reps on all of the exercises. Got the idea? Let’s get to it
1. Stiff Leg Deadlifts
Stand straight, with your feet shoulder-width apart. Grasp the bar with a overhand grip, slightly wider than shoulders-width. When you’re ready, lower the bar towards your toes. (Bending at your hips) Pause for a couple seconds, come back up and repeat. If you’re doing it right, you should feel a good stretch in your hamstrings.
- Lower back
2. Upright Row
Stand upright and hold the bar slightly further in than shoulders-width apart. Then simply bring the bar up towards your neck. Then reverse the exercise and repeat.
3. Front Squat
Rest the bar on the front of your shoulders, with your finger tips grasping the bar, and palms facing upwards. Squat down keeping your chest up and driving through your heels to keep your balance. Then repeat.
4. Overhead Press
Stand with your feet shoulder-width apart, resting the bar on your upper chest. Grab the bar just wider than shoulder-width apart, making sure to wrap your thumbs around the bar. Then when ready, lift above your head, lower back down and repeat. (Ensure that you perform this exercise with your elbows pointing in front of your body rather than to the side, as this can cause injury.)
5. Bent-Over Row
Hold the bar with a shoulder width grip. (Either overhand or underhand grip, it’s down to your personal preference) Slightly bending your knees and bending forwards about 45° at the hip. Bring the bar up to your chest, and squeeze for a second before releasing. Then repeat.
- Upper back muscles
- Rear deltoids
In conclusion this quick 20 minute workout is ideal for torching fat, building muscle, and getting stronger. Whatever your goal, the barbell should be your go to piece of equipment. Not only because it is the fundamental piece of equipment for ALL compound lifts, but it is also extremely effective at getting results.