She Strengthens

Unlock the Power of Barbell Exercises

When it comes to building strength and muscle mass, few tools are as effective as the humble barbell. According to Grayson Wickham, DPT, a physical therapist and founder of Movement Vault, “The barbell is one of the best tools you can use to get stronger.” By allowing you to lift heavier weights than other equipment, barbells enable you to break down muscles more efficiently, leading to greater gains.

The Top 5 Barbell Exercises for Building Strength

So, what are the most effective barbell exercises for packing on muscle? Here are Wickham’s top 5 picks:

1. Deadlift: The King of Exercises

Dubbed the “healthlift” by CrossFitters, the deadlift is a compound exercise that works multiple muscle groups simultaneously. It primarily targets the core and posterior chain muscles, including the glutes, hamstrings, calves, lats, and rear shoulder muscles. According to Wickham, “The muscles in the posterior chain are the most powerful muscles in your body. If you want to be strong, a strong posterior chain is a must.”

How to Perform a Barbell Deadlift

• Stand with feet at hip width and the bar on the floor in front of you.
• Hinge at your hips and grip the bar with hands shoulder-width apart.
• Brace your midsection and keep your back flat and neck neutral.
• Use your hamstrings and glutes to pull the bar up along your legs.
• Squeeze your glutes at the top and slowly return the bar to the floor.

2. Back Squat: A Close Second

The back squat is another compound exercise that works multiple muscle groups, including the quads, hamstrings, glutes, and core. It also engages the back, shoulder, and trap muscles. Wickham notes that the back squat allows you to lift more weight than the front squat, making it a better choice for those seeking superhuman strength.

How to Perform a Barbell Back Squat

• Rest the barbell behind your head, along your traps.
• Position your hands just outside your shoulders, making a W shape with your arms.
• With feet at hip width, brace your midline and sit your butt back as if sitting on a chair.
• Lower as far as you can with good form, then press through your midfoot to drive your hips forward and return to standing.
• Squeeze your glutes at the top.

3. Bench Press: A Upper Body Powerhouse

The bench press is a versatile exercise that targets the pecs, delts, and triceps. Wickham recommends it for individuals of all fitness levels, except those who experience pain while benching or have been advised against the exercise by a doctor or physical therapist.

How to Perform a Barbell Bench Press

• Lie on the bench with your head and neck supported.
• Gently rest the barbell across your sternum.
• Plant your feet on either side of the bench and brace your midsection for stability.
• Push the barbell directly over your chest with both hands, fully extending your arms.
• Lower the bar back down toward your chest, keeping your elbows tucked toward your rib cage.

4. Strict Press: Shoulder Strength Unlocked

The strict press is a pushing exercise that targets the deltoids, triceps, and traps. Wickham notes that it strengthens the shoulders through a different range of motion, supporting everyday activities like reaching overhead.

How to Perform a Barbell Strict Press

• Put the bar in a front rack position: bar across chest, fingers outside shoulders, elbows facing out, and shoulders down.
• Make sure your feet are stacked under your hips.
• Keeping your rib cage pulled down and core tight, press the bar straight overhead.
• Fully extend your arms until the barbell is directly over your shoulder blades.
• Hold for 1 second before lowering the bar back down in the same path.

5. Bent-Over Row: Balance Your Strength

The bent-over row is a pulling exercise that targets the lats and rhomboids. Wickham emphasizes the importance of balancing pushing and pulling movements to reduce the risk of injury.

How to Perform a Barbell Bent-Over Row

• Grab a barbell with an overhand grip: palms facing toward you, hands shoulder-width apart.
• With feet at hip width and knees slightly bent, keeping your arms straight and core tight, hinge forward until your upper body is nearly perpendicular to the floor.
• Grab the bar with both hands, shoot your elbows straight up toward the ceiling, and pull the bar up to your chest.
• Pause at the top before straightening your arms.

Adding Weight to Your Barbell Workout

While each of these exercises can be effective without adding weight, the amount of weight you use ultimately depends on your fitness goals and comfort with the movement. Wickham advises allowing your goals to dictate your weight, reps, and sets:

• To increase muscle size: Pick a weight you can lift for 3–4 sets of 8–12 reps.
• To increase muscle strength: Pick a weight you can lift for 4–6 sets of 2–5 reps.
• To increase muscle endurance: Pick a weight you can lift for 2–3 sets of 15–25 reps.

Remember, building strength requires a combination of grind, fuel, and rest. As Wickham puts it, “While lifting heavy is a big piece of the puzzle, to make the gains you’re looking for, you also need to dial in your sleep, nutrition, and stress levels.”