DO NOT FEAR 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…

1. Back Squat
2. Front Squat
3. Front Split Squat
4. Back Split Squat
5. Good Mornings
6. RDL
7. Single Leg RDL
8. Conventional Deadlift
9. Sumo Deadlift
10. Single Leg Deadlift
11. Suitcase Deadlift
12. Deficit Deadlift
13. Deficit Sumo Deadlift
14. Standing Push Press
15. Seated Overhead Press
16. Split Jerk
17. Power Jerk
18. Clean
19. Snatch
20. Farmer Carries
21. AB Rollouts
22. Elevated Push Ups
23. Landmine Rotations
24. Landmine Double Arm Press
25. Landmine Single Arm Press
26. Landmine Single Leg RDL
27. Landmine Lateral Lunge
28. Landmine Crossover Lunge
29. Landmine Rotational Single Arm Press
30. Landmine Russian Twists
31. Landmine Squat to Press
32. Landmine Split Squat Single Arm Press
33. Landmine Herculean Carry Walks
34. Landmine Single Arm offset Clean
35. Landmine Single Arm offset Snatch
36. Landmine Shoulder Circles
37. Ceiling Pushes
38. Forcible Entries
39. Shovel movement
40. Pull Ups (if supported on other equipment)
41. Single Arm Rows
42. Bent Over Row
43. Prone Over Chest Leg Raises
44. Windshield Wipers (if supported on other equipment)
45. Hang Tucks (if supported on other equipment)
46. Walking Lunges
47. Reverse Lunges
48. Side Bends
49. Incline Chest Press
50. Decline Chest Press
51. Power Step Ups
52. Lateral Step Ups
53. Seated Frontal Shoulder Raises
54. Prone Bench Upper Body Rows
55. Get Ups
56. Single Arm Overhead Press
57. Single Arm Snatch
58. Back Supported Lateral Lunge
59. Front Supported Lateral Lunge
60. Floor Supported Bench Press
61. Sots Press
62. Myofascial Release
63. Skull Crushers
64. Pullovers
65. Inverted Rows
66. Close Grip Bench Press
67. Overhead Walking Lunges
68. Overhead Squat
69. Overhead Snatch grip Press
70. Overhead Farmer Walks
71. Overhead Single Arm Farmer Walks
72. Upright Row
73. Hip Thrusts
74. Single Leg Hip Thrusts
75. B Stance Hip Thrusts
76. Calf Raises
77. Seated Calf Raises
78. Squat Jumps
79. Kneeling Squats
80. Prone Overhead to Sit Up
81. Forearm Rollers
82. Kneeling to Partial Stand Movement
83. Bicep Curls (I made it 72 exercises without putting this one in)
84. Floor Push Ups
85. Side Plank Shoulder Press
86. Rear Foot Elevated Back Squat
87. Rear Foot Elevated Front Squat
88. Bench Pull Overs
89. USE IT AS A FOAM ROLLER
90. Power Clean
91. Power Snatch
92. Heaving Snatch Balance
93. Halting Snatch Balance
94. Single Arm Shrugs
95. Hack Squats
96. Single Arm Overhead Press
97. Scarecrow Snatch
98. A spice grinder
99. Trunk Rotation
100. Wrist Curls
101. Prone Rear Deltoid Raise
102. 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!