The Best Barbell Exercises You Should Be Doing
There can be many reasons why people don’t perform certain exercises. Some of the most common reasons include not being comfortable doing the lifts, being unaware of certain exercises or not getting satisfactory muscle pumps.
Whatever the reasons may be, there are some exercises which need to be in your exercise arsenal. We have put together a list of barbell lifts you should be doing every time you train the respective muscle group.
The Jefferson squat is one of the most underutilized exercises. Kai Greene is one of the few athletes who is seen performing the lift and is keeping the exercise alive. Jefferson squat is an old-time lift which is incredibly effective in targeting the quads and glutes.
If you’re someone who has a problem performing the conventional squats, you should add the Jefferson squats to your training program. Performing the Jefferson squats correctly can take a while, but as you know, practice makes perfect.
The isolation while performing the seal rows can take your back gains to the next level. Set a flat bench on aerobic steps so that when you lie with your chest on the bench, the barbell doesn’t touch the floor when you have fully extended your arms.
While performing the seal rows, keep your elbows pinned to your sides and make sure you contract your lats with every repetition. Having your elbows flared out too wide can recruit your rear delts in place of your lats.
Single-Arm Barbell Rows
Using different equipment for the same exercise can have a significant impact on your gains. For example, using a barbell for rowing instead of a dumbbell can shock your muscles into growing.
Smith Machine Drag Curls
While people love to train their guns, they don’t try different techniques and this is why many people are never satisfied with the size of their pythons. Although this is a Smith machine exercise, the full-sized barbell qualifies it to be on the list.
Grab the Smith machine barbell with a shoulder wide grip. Curl the barbell by dragging back your elbows. Doing so will target the peak of your biceps. You must maintain a full range of motion while performing all the exercises on the list to get the most out of them.
You can never do too many squats and this is why we have the second squat entry on the list. Zercher squats are an advanced exercise and should not be attempted by beginners or intermediate lifters.
Zercher squats are front squats – but harder. While performing the exercise, hold the bar in the crook of your elbows and squat. “Zercher” refers to the location of the bar during the lift.
Front-to-Back Shoulder Presses
Front-to-Back shoulder presses can be a game-changer for your deltoids. Performing this variation of the shoulder barbell presses work the anterior and medial delts at the same time. Look no further if you want to have round and full shoulders.
Landmine Romanian Deadlifts
While performing the compound lifts, it can be hard to establish a mind-muscle connection with posterior muscles like the hamstrings as you can’t see them in the mirror. The landmine RDL is an isolation exercise that will set your hams on fire.
*Header image courtesy of Envato Elements