DO NOT FEAR THE BARBELL
- Sam Orfanidis
101 Uses For The Barbell
But, the barbell is only for meatheads. I don’t even know how to use one. Wait, is that the thing that slides up and down on the metal rods? Wait, I can do more than bench press with it?!?!
The barbell is a piece of gym equipment that everyone should know how to use. It is not just for meatheads, and should ideally never be performed in the Smith Machine if you are trying to work on mobility and stability. Also, yes, you can do MUCH more than bench press with it. Do not be afraid of it. If the barbell is treated properly, it will show you much love, respect, and maybe even some gains as well. Mistreat it, and you will probably get hurt.
So, having said that, what can you do with a barbell: Let’s go over a few things…
- Back Squat
- Front Squat
- Front Split Squat
- Back Split Squat
- Good Mornings
- RDL
- Single Leg RDL
- Conventional Deadlift
- Sumo Deadlift
- Single Leg Deadlift
- Suitcase Deadlift
- Deficit Deadlift
- Deficit Sumo Deadlift
- Standing Push Press
- Seated Overhead Press
- Split Jerk
- Power Jerk
- Clean
- Snatch
- Farmer Carries
- AB Rollouts
- Elevated Push Ups
- Landmine Rotations
- Landmine Double Arm Press
- Landmine Single Arm Press
- Landmine Single Leg RDL
- Landmine Lateral Lunge
- Landmine Crossover Lunge
- Landmine Rotational Single Arm Press
- Landmine Russian Twists
- Landmine Squat to Press
- Landmine Split Squat Single Arm Press
- Landmine Herculean Carry Walks
- Landmine Single Arm offset Clean
- Landmine Single Arm offset Snatch
- Landmine Shoulder Circles
- Ceiling Pushes
- Forcible Entries
- Shovel movement
- Pull Ups (if supported on other equipment)
- Single Arm Rows
- Bent Over Row
- Prone Over Chest Leg Raises
- Windshield Wipers (if supported on other equipment)
- Hang Tucks (if supported on other equipment)
- Walking Lunges
- Reverse Lunges
- Side Bends
- Incline Chest Press
- Decline Chest Press
- Power Step Ups
- Lateral Step Ups
- Seated Frontal Shoulder Raises
- Prone Bench Upper Body Rows
- Get Ups
- Single Arm Overhead Press
- Single Arm Snatch
- Back Supported Lateral Lunge
- Front Supported Lateral Lunge
- Floor Supported Bench Press
- Sots Press
- Myofascial Release
- Skull Crushers
- Pullovers
- Inverted Rows
- Close Grip Bench Press
- Overhead Walking Lunges
- Overhead Squat
- Overhead Snatch grip Press
- Overhead Farmer Walks
- Overhead Single Arm Farmer Walks
- Upright Row
- Hip Thrusts
- Single Leg Hip Thrusts
- B Stance Hip Thrusts
- Calf Raises
- Seated Calf Raises
- Squat Jumps
- Kneeling Squats
- Prone Overhead to Sit Up
- Forearm Rollers
- Kneeling to Partial Stand Movement
- Bicep Curls (I made it 72 exercises without putting this one in)
- Floor Push Ups
- Side Plank Shoulder Press
- Rear Foot Elevated Back Squat
- Rear Foot Elevated Front Squat
- Bench Pull Overs
- USE IT AS A FOAM ROLLER
- Power Clean
- Power Snatch
- Heaving Snatch Balance
- Halting Snatch Balance
- Single Arm Shrugs
- Hack Squats
- Single Arm Overhead Press
- Scarecrow Snatch
- A spice grinder
- Trunk Rotation
- Wrist Curls
- Prone Rear Deltoid Raise
- Supine Grip Bench Press (because 98 does not count as an exercise)
WOOH! Done! See? You can use one piece of equipment a multitude of different ways. Keep this in mind when you are looking to change up your routine.
Exercise should never be thought of as monotonous. Yeah, exercise is hard and challenging, but it should be fun as well. Doing the same thing over and over again without any change in routine will cause a lot of disdain towards a piece of equipment or movement. You are exercising, and bettering your health, remember that, and try to enjoy the multitude of variations that exercise has to offer.
Other take home point, please seek out a professional to learn a majority of these movements, haha. Next up, 101 uses for kettlebells…….AHHHHHHHH!
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