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One Weight Workout Series: The Barbell

One Weight Workout Series: The Barbell  | Pete McCall | Expert Articles | 1/4/2017

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To help you and your clients save time and maximize the efficiency of their workouts, we present the One Weight Workout series, with each workout featuring a single piece of equipment. This installment focuses on the barbell, which can be used for a variety of exercises to increase muscular strength while also boosting caloric burn.

When preparing for a barbell workout, use a dynamic, movement-focused warm-up that incorporates movements for the ankles, hips and shoulders, and engages the deep abdominal stabilizers. Using a weight that is challenging for 10 repetitions will help add muscle strength, which can enhance performance in a wide range of sports and activities, while also improving overall physical appearance.

Start with two sets of each exercise and aim to perform this workout three times a week, resting at least one full day between workouts (an ideal schedule is Monday, Wednesday and Saturday). Every two weeks, add an additional set of each exercise to bring the total to four sets of each exercise per workout. As you include additional sets, remember to use an intensity (amount of weight) that makes 10 reps challenging.

One weight workout- barbell

Barbell Workout

For best results use a weight that only allows you to complete 10 repetitions (10RM). If you can do more reps, add more weight. You can either do all sets of a particular exercise (resting after each set before moving to the next exercise) or perform a circuit by performing one exercise after the other with no rest in between. Rest for two to three minutes at the end of the circuit. 

Exercise

Description

Intensity

Reps

Rest Interval

Sets

Barbell Jammer

Use a landmine attachment that secures one end of the bar to the floor. Hold the weighted end in your hands and squat down while holding the bar by the chest. Stand up and press the end of the bar overhead.

10RM

10

60 - 90 seconds

2-4

Barbell Reverse Lunge

Step back with the right leg. Sink into the left hip while keeping the spine long. Press the left foot into the floor to pull the body forward and return to standing. Complete all reps on one leg before switching legs.

10RM

10

60 - 90 seconds

(after both legs)

2-4

Barbell Bent-over Row

Hold the bar in hands and hinge forward at hips. Pull the bar toward the chest while keeping the feet pressed into the floor for stability.

10RM

10

60 - 90 seconds

2-4

Barbell Front Squat to Overhead Press (Thruster)

Hold the bar in front of the shoulders with both hands so that the elbows are pointed toward the front of the body. Sink back into the hips to do a squat. At the bottom, push both feet into the floor to return to standing. At the top, press both arms overhead (keeping elbows pointed toward the front of the body).

10RM

10

60 - 90 seconds

2-4

Barbell Hip Bridge

Lie on the floor. Place the bar on the hips (use an Airex pad for comfort, as pictured). Push the feet into the floor while pressing the hips up toward the ceiling.

10RM

10

60 -90 seconds

2-4

Barbell Roll Out

Place the barbell on the floor (for best results use round plates) and kneel on a mat. Keep spine long and straight and grip the bar. Lean forward on the knees while letting the bar move in front of the body. To return to the starting position, keep the spine straight and press the hips forward while pulling the bar back toward the body.

10RM

10

60 - 90 seconds

2-4

Be sure to allow time for a proper cool-down and practice recovery strategies that can help maximize results.  And remember, there is no single, right way to get results from exercise. The purpose of this One Weight Workout series is to identify the exercise strategies and equipment that can help you and your get the results you want (and deserve).