101 Uses for the Barbell
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…
Back Squat
Front Squat
Front Split Squat
Back Split Squat
Good Mornings
RDL
Single Leg RDL
Conventional Deadlift
Sumo Deadlift
Single Leg Deadlift
Suitcase Deadlift
Deficit Deadlift
Deficit Sumo Deadlift
Standing Push Press
Seated Overhead Press
Split Jerk
Power Jerk
Clean
Snatch
Farmer Carries
AB Rollouts
Elevated Push Ups
Landmine Rotations
Landmine Double Arm Press
Landmine Single Arm Press
Landmine Single Leg RDL
Landmine Lateral Lunge
Landmine Crossover Lunge
Landmine Rotational Single Arm Press
Landmine Russian Twists
Landmine Squat to Press
Landmine Split Squat Single Arm Press
Landmine Herculean Carry Walks
Landmine Single Arm offset Clean
Landmine Single Arm offset Snatch
Landmine Shoulder Circles
Ceiling Pushes
Forcible Entries
Shovel movement
Pull Ups (if supported on other equipment)
Single Arm Rows
Bent Over Row
Prone Over Chest Leg Raises
Windshield Wipers (if supported on other equipment)
Hang Tucks (if supported on other equipment)
Walking Lunges
Reverse Lunges
Side Bends
Incline Chest Press
Decline Chest Press
Power Step Ups
Lateral Step Ups
Seated Frontal Shoulder Raises
Prone Bench Upper Body Rows
Get Ups
Single Arm Overhead Press
Single Arm Snatch
Back Supported Lateral Lunge
Front Supported Lateral Lunge
Floor Supported Bench Press
Sots Press
Myofascial Release
Skull Crushers
Pullovers
Inverted Rows
Close Grip Bench Press
Overhead Walking Lunges
Overhead Squat
Overhead Snatch grip Press
Overhead Farmer Walks
Overhead Single Arm Farmer Walks
Upright Row
Hip Thrusts
Single Leg Hip Thrusts
B Stance Hip Thrusts
Calf Raises
Seated Calf Raises
Squat Jumps
Kneeling Squats
Prone Overhead to Sit Up
Forearm Rollers
Kneeling to Partial Stand Movement
Bicep Curls (I made it 72 exercises without putting this one in)
Floor Push Ups
Side Plank Shoulder Press
Rear Foot Elevated Back Squat
Rear Foot Elevated Front Squat
Bench Pull Overs
USE IT AS A FOAM ROLLER
Power Clean
Power Snatch
Heaving Snatch Balance
Halting Snatch Balance
Single Arm Shrugs
Hack Squats
Single Arm Overhead Press
Scarecrow Snatch
A spice grinder
Trunk Rotation
Wrist Curls
Prone Rear Deltoid Raise
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!
