For an efficient way to train, perform the compound exercises using barbells for strength and power.

The humble barbell has been the dominant apparatus for strength since they first appeared in gymnasiums back in the 1860s. Using them can bring about development in full body strength, power, an increase in muscle mass and cardiovascular health. Whether it be for general physical strength, taking a bodybuilding approach, or sports performance. Using barbells for strength and power is a must. A versatile tool when used properly effectively trains the whole body.

When working the compound lifts using the principles of progressive overload it becomes an efficient tool. A brilliant option when performing any fundamental movements having the ability to continually increase the loading in moving more weight. Compared to other strength training implements. So, when getting bigger and stronger is the objective, the barbell is superior.

You can perform squats, bent over rows, chest press, deadlift and shoulder press exercises as a start. The standard barbell feels fixed and stable making it easier to maintain a proper range of motion promoting enhanced stability and coordination. Unlike dumbbells or kettlebells that require better balance. Hence, why it’s such an efficient tool to use that is safe and with good form reduces injuries.

A benefit of compound exercises is the engagement of multiple muscle groups in one movement. These movements consistently produce an impressive return of strength, mass and power. Therefore, resulting in a better return on time and effort exercising. An oblivious choice when working towards high volumes and increased loading.

When it comes to programming the compound lifts it’s important to place them at the beginning of the session. This is when you are fresh and mentally ready for the coming workload and keeps you progressing. A balanced and logical program will avoid overloading, prevent injuries and burnout.

Additional health benefits when working with a barbell.

It’s clear when using a barbell, the results will deliver several different benefits. Firstly, will be an obvious increase in muscle size and strength along with improvement in your cardiovascular health. Just these two are great selling points directing you towards this piece of training method. Secondly, let’s include the increased bone density that good for your skeletal structure in stabilizing and protecting the joints. Excellent for general health and a great reason for active and sporting individuals who participate in impact sports.

Thirdly, like most active workouts when combined with a balanced and realistic nutritional approach it helps to reduce body fat. Lastly, when you are consistent with training and moving well, feeling strong and have more energy it clearly supports your mental wellbeing. Likewise, the positive effect it will have on your sleep quality.

Key exercises for barbells strength and power working your full body.

As I’ve mentioned before, when programming compounds lifts, they must be performed first. Once these are complete, then progress further with the type of approach you are after. Whether it be for sports performance, greater strength or enjoy split programs. For real gains use barbells for strength and power and work those compounds. For simplicity, I recommend you choose any of the following sets and rep range. 3×3, 5x 3 or 5×5. The focus is on strength and power. For the hypertrophy (strength) approach, use the 8-12 reps 3-5 exercises.

Lower body 

Barbell squat/front squat/safety squat. One of the key exercises that has an excellent carry over to general strength and sports is the squat. It works mainly the quadriceps, hamstrings, gluteus, and calf muscles requiring other muscles as support. A must for lower body strength.

Deadlift. An excellent hinge exercise that can be performed with a straight bar or trap bar. Both target the posterior chain well and are great for heavy loads. The rear shoulders, latissimus dorsi (lats) glutes, hamstrings, calves, quadriceps and erector spinae work together support the loading.

Some notable exercises to include into your program are the Romanian deadlift, hip thrust and with good balance calf raises in a power rack. Firstly, the RDL is an excellent variation to the deadlift that’s a shorter version of this traditional full body pull. It’s best-off blocks or in a power rack. An essential exercise when working the second phase of the pull with Olympic weightlifting. Plus, great for hamstring development.

The next one is the popular hip thrust that works the lower limbs training hip extension in targeting the gluteus, the biggest muscle in your body. It also activates the hamstrings, quadriceps, and adductors. Lastly, is one that is an old school I rarely see. With good balance, load up the barbell like a back squat. Then using a block perform calf raises. Best with a safety bar so you can hold onto the power cage as you move.

Upper body 

The standing or seated shoulder press are two variations when looking at developing some impressive and strong deltoids. Both target the medial and anterior deltoids, engage the upper traps, triceps, scapular and even work the upper pec muscles. A classic exercise delivering great results. When loaded expect the abdominals and erectors to engage for better support. I like to teach the standing version for added stability and balance for clients. The seated one is great when going heavier and popular with bodybuilders.

Bent over rows, wide neutral or narrow. When looking at building a thick and wide back the bent over barbell rows reigns supreme. With an overhand grip, fold at the hips, have a neutral spine all you do is “grip and row”. Main muscles targeted are the latissimus dorsi, rhomboids, trapezius, rear deltoids and biceps. A highly regarded movement in the strength world.

Bench press variations. One of the most popular exercises that is easy to learn and the exercise of choice as the first one in most programs. The muscles targeted are the pectoral major and minor, anterior deltoids and triceps. When set up properly you can even get the serratus anterior engaging for extra support. For those with a bit more understanding and experience retract the deltoids and use your latissimus dorsi for support. For best results, rotate the incline and decline versions for variety.

Barbells for strength and power for sports. Olympic weightlifting.

For absolute power showcasing both strength and speed the 2 classic Olympic weightlifting exercises have no peer. The clean and jerk along with the snatch are the dominant exercises. Often used for sport specific training for their ability to enhance athletic performance. Resulting in increased power output, improved full body strength and functional muscle mass. A great option for sports requiring quick and powerful movements such as sprinting and jumping. Both these elements are known to transfer well to most sporting activities.

Firstly, both Olympic lifts are full-body movements. They start with a powerful knee and hip extension and involve the lower back, core, shoulders, and arms. In addition, performing these lifts can improve your endurance due to the cardiovascular workload and work capacity required. Secondly, expect better coordination and flexibility. Lastly, as these are multi joint exercises the high impact nature of lifting also increases bone density.

When programming lifts my go to are the power version. (Power jerk, power clean and power snatch) They are easier to teach and are more suitable to my personal training clients requiring sports specific training. In my opinion learning the more technical lifts should be withing a weightlifting club specifically catering to this classic power activity.

Overall, the full body awareness and motor unit recruitment that it teaches results in an impressive return on explosive power. For those wanting to take their strength game up a notch and use their base strength for sports nothing compares to these two classic and effective lifts.

Build your strength base then add power.

In summary, the barbell with its many benefits and ease of use that I have outlined in no way suggest that dumbbells and kettlebells are inferior. Weight training with most free weight implements can reduce the risk of heart disease, support weight management, improved bone density, and support mental health. With good programming it’s a matter of where to include these essential tools.

Depend on the type of training you are interested in. Whether it be bodybuilding the dumbbells will be a given. Likewise, if taking a functional mobility approach the kettlebell is well placed. However, using a barbell for strength and power first is a must. They are efficient, relatively easier to use and loaded up quickly. With a sound program and consistency results are not too far away.

For those limited with space for home or within a small environment barbells save space to store away. They save time and money so invest in a barbell.

Lastly, when looking at becoming more explosive for sports. Incorporating Olympic lifting into your training routine can significantly boost your power and overall athletic performance. All with this simple and effective tool.