Individuals can start doing some exercises using the barbell to build their body strength. Free weights such as a barbell could be an effective tool that can be used by individuals to strengthen the various muscles and joints present in their body. The more the individuals get to train with a barbell, they can notice a substantial improvement in their body strength within a shorter span of time.

Following are some of the exercises that can be performed by individuals using the barbell to burn their excess fat:

1. The Snatch Grip Deadlift:

The Snatch Grip Deadlift
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This is one of the variations of the traditional deadlift. Various muscles such as your glutes, hamstrings and the core are worked in the process of doing this workout. Individuals would be required to position their arms much more wide, which will further make them extend their hips more towards their back to do the movement. In this way, there is a deeper engagement of the various muscles such as the hamstring muscles and the trapezius muscles.

Equipment Required:

• A Barbell

How to do this exercise?

• Pick up a barbell of a lighter weight and you would have to hold a wide grip in order to hold on to the barbell.

• Now, you must stand up behind a bar and keep your feet about hip-width apart.

• Push your hips back till you reach the position of a squat. Now, the bar must be kept gripped.

• Try and use smaller plates which can help you balance the bar on blocks. In this way, you would be in a position to hold on to a correct form when you grab the bar.

• Now, you must slowly raise yourself up from the squat position as you hold on to the bar.

• Your back must be kept straight, while your arms are kept extended all through the movement.

• Now, you can start lowering the bar slowly back on to the starting position.

• You have completed one rep.

You can try and do at least 2 sets comprising of 8 reps each per set.

2. The Barbell Hang Clean and Press:

Barbell Hang Clean and Press
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This exercise actually works some of the important muscle groups of the body of individuals. By doing this workout regularly, individuals can improve the strength of both their upper as well as lower body at the same time. Even other muscles such as the glutes, hamstrings, traps that are normally part of the posterior chain muscle group and muscles such as the pecs, core, hip flexors that form the anterior chain muscle group are strengthened in the process of performing this workout. Moreover, as individuals would have to lift their weights right from the ground that would go beyond their head, it helps them improve their core strength. Since the leg muscles, including the core muscles are engaged during the workout, it helps improve the stability of the body.

Equipment Required:

• A Barbell with weights

How to do this exercise?

• You can first start this exercise by holding on to a barbell. You must apply an overhand grip over the barbell, while your palms are kept in a position that faces away from you.

• Keep your hands placed wider than shoulder-width apart.

• Now, you must stand up straight and your arms must be kept extended.

• Start bending your knees while your hips are extended back. Now, allow the barbell to remain at a level just under your knee.

• Now, start lifting the barbell to the top and on to your shoulders in a single swift motion. As you perform this movement, keep your elbows bent, while you turn your wrists in order to face up and keep the barbell right across the shoulders in the front rack position. While applying the force to perform this movement, your legs must be kept straightened and the hips must be pushed forward in order to stand up straight.

• Upon assuming the front rack position wherein the barbell rests on your shoulders, bend the knees and push the barbell upwards by applying force, while your arms are kept straightened.

• After a brief pause for about 1 or 2 seconds, you can start lowering the barbell back on to the shoulder and later on to the thighs and come back to the starting position.

• You have completed one rep.

You can try and do at least 2 sets comprising of 8-10 reps each. It would be better to do this exercise using lighter weights and lesser reps in the beginning and subsequently after getting enough practice over a period of time, you can start using heavier weights and increase the number of reps.

3. Overhead Squat:

Overhead Squat
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This is one of the weight training exercises that focus on your body as a whole. By doing this exercise, individuals would be able to improve the strength of various muscles such as their hamstrings, glutes and quads. By doing the overhead squat regularly, individuals would be able to build strength through their quads. Individuals would be required to maintain stability as they perform the movement, including being able to stabilize their abdomen and shoulder muscles.

Equipment Required:

• A Barbell with weights

How to do this exercise?

• Start by standing with your feet at about shoulder width apart, with a barbell placed on the ground right in front of you.

• Start bending at your knees and begin to hold the barbell firmly with your hands kept at a position wider than width from one another.

• Now, pull the barbell up on to your chest and overhead. Keep the bar at a position behind your head, while the arms are kept fully extended.

• You must start lowering the weight slowly, while keeping your knees bent till your thighs are facing a position parallel to the floor.

• Now, you must push the weight back upwards on to the starting position using your feet.

• You have completed one rep.

You can try and do at least 3 sets comprising of 3-4 reps per set.

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The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.


A Journalist with a passion for writing articles covering specific areas related to fitness, technology, healthcare and nutrition.

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