This month’s equipment focus is on the Barbell. Please talk to one of our gym team if you would like any help or advice with regards to using the Barbell.
Squats – This exercise targets your legs and glutes. Begin by holding the barbell behind resting it on your upper back. Slowly squat down, making sure the weight is in your heels to avoid pressure in the knees and making sure you pushing your bottom back without arching your back. Slowly come up, squeeze your glutes and repeat the process.
Lunge – Position the barbell behind you so it’s resting on your upper back, and begin to lunge forward with one leg, then step back and repeat with alternate leg. This exercise will be working your legs and glutes.
Side lunge – Position the barbell behind you so it’s resting on your upper back, and lunge to one side making sure your body weight is in the back – so weight in your heels and pushing your bottom back. Repeat alternately. This exercise will be working your legs and glutes.
Bicep curl – This exercise targets your arms. To perform this exercise, start with your arms extended (arms straight down) holding the barbell. With your elbows tucked by your sides begin to slowly lift the barbell all the way up and repeat the process of lowering the barbell back to the starting point.
Shoulder press – This exercise targets your shoulders and arms. To perform this exercise hold the barbell so it’s across your chest and then push up the barbell above your head with arms straight. If you’re leaning back you can step forward with one leg to improve balance and posture.
Bent over row – Wide: This exercise focuses on your upper back and shoulders. To perform this exercise bend forward with your back straight, shoulders back, slightly bent knees holding the barbell in front of you with a wide grip (hands on the ends of the barbell) and bring your arms up so elbows are pointing up and slowly release until arms are straight but without moving your back.
Bent over row – Narrow: This exercise targets your mid and lower back. To perform this exercise bend forward with your back straight, shoulders back, slightly bent knees holding the barbell in front of you with a narrow grip (hands central of the barbell). You then bring your arms back so elbows are facing up (you should feel a squeeze in your back when you do this), and then slowly release until your arms are straight but without moving your back.
Chest press – Lying down on a step or bench is the best way of doing this exercise. Start by holding the barbell straight out in front of you and then slowly come down so the barbell is near enough touching your chest and then repeat. This exercise is mainly targeting your chest and your arms.
Front raise – Bend your knees slightly to avoid leaning forwards and with arms straight raise the barbell up in front of you with straight arms up to eye level and then slowly come back to starting position. This exercise targets your shoulders and arms. If you feel that you are leaning forwards you can step forward with one foot in front of the other to improve balance.
Good morning – Stand with your feet apart with the dumbbell across your upper back, and slowly bend forward but with the weight in your heels to avoid pressure in your knees. This exercise targets your back and hamstrings
