The Main Rules of Working with a Barbell – Advice for Beginners
Although there are many diverse machines available to athletes today, the time-tested barbell remains one of the most sought-after pieces of equipment. It helps to quickly and effectively build muscle, achieve a more athletic physique, or shed extra pounds.
However, to achieve these results, you need to know how to use the barbell correctly. If you are approaching it for the first time, it wouldn’t hurt to familiarize yourself with our recommendations beforehand.
How to Know If You’re Ready for the Barbell?
Before you can run, you need to walk. Before walking, you need to crawl. Similarly, you need to prepare your muscles for exercises with heavy loads. If you haven’t worked out in a gym before, it’s advisable to train on machines and with dumbbells for at least 2-4 weeks before moving on to the barbell and plates.
You should feel that you have mastered the mechanics of squats, presses, and deadlifts. Once your technique is solid, the only thing left is to start increasing the load.
Safety Rules When Working with a Barbell
- Start Each Workout with a Thorough Warm-up: This will help prepare your muscles, joints, and circulatory system for intense exercise. Spend some time on the treadmill and do light stretching exercises to improve muscle flexibility.
- Pay Attention to Proper Technique: This not only enhances the effectiveness of your workouts but also reduces the risk of injury. Before lifting heavy weights, learn the correct posture and movements for each exercise. It’s best to follow the guidance of a trainer for this.
- Don’t Attempt Heavy Weights Right Away: This is a common mistake for beginners. Choose a weight that is challenging but still allows you to maintain proper form and perform a sufficient number of repetitions. Gradually increase the load as your body becomes ready for new challenges.
- Ensure Bench Stability: If you’re using a bench, make sure it’s stable and properly positioned. Check if its length matches your height. The bench should be on a level surface and not wobble. Always maintain a stable body position during exercises on the bench.
- Train Under Supervision: Work with a trainer during your first few visits to the gym. They can help you develop proper technique and quickly intervene if something goes wrong.
- Choose Appropriate Footwear: Wear shoes that provide stability during workouts. Dress in loose-fitting clothing that doesn’t restrict movement. Don’t forget to rest. Give your muscles time to recover between sets.
- When Bench Pressing Heavy Weights: If you don’t have a spotter, avoid locking the plates with collars. If you can’t lift the barbell, you can tilt it to one side and drop the plates. Otherwise, you risk being pinned down.
Barbell Etiquette
There are unwritten rules in the gym, many of which pertain to handling equipment. Keep these in mind to make a good impression on others and avoid being “that annoying guy”:
- Don’t Stand Too Close to Others Using the Barbell: This is primarily a safety issue.
- Use the Minimum Number of Plates Possible: For example, if you need 20 kg on one end of the barbell, it’s better to use two 10 kg plates rather than ten 2 kg plates.
- Lower the Barbell Gently to the Floor: Some people like to drop the bar with force. Not only is this loud, but it can also hit walls, posts, mirrors, or even someone’s foot. The same applies to plates—don’t act like a discus thrower.
- Don’t Hoard Plates Around You: When changing weights, put unnecessary items back in their place. Don’t make others run around searching for plates.
- Wipe Down the Bar After Use: Clean sweat off with a paper towel, and if you have bleeding cuts or scrapes on your hands, it’s a good idea to disinfect the bar with an antiseptic. Don’t leave the barbell with plates on it. After finishing your exercise, remove the plates and put them back where they belong.
Which Exercises to Start With?
The “Big Five” barbell exercises include squats, deadlifts, bench presses, overhead presses, and bent-over rows. Choose one of these exercises for each workout and make it the foundation. Start with 5 repetitions and gradually work your way up to 8-12 repetitions.