When it comes to losing weight and achieving an ideal body weight, there are many exercise routines that need to be followed. One of the recommended exercises is weightlifting, as it has been proven to build muscle.
Barbells are one of the exercise tools that can help you, but how do you properly lift a barbell for beginners?
Barbell lifting is essential for those who aim to build muscles in their body. This exercise has been proven effective and efficient in improving your physical fitness, and even, barbell lifting also provides benefits for mental health.
Before we delve into how to lift a barbell correctly, especially for beginners, it's good to first get acquainted with the exercise equipment needed for barbell weightlifting.
Read also: What's the Right Barbell Weight for Beginners? Check the Guide!
Equipment Needed
You need to know and understand what exercise equipment is needed before doing barbell lifting.
1. Barbell
A barbell is an iron bar with iron plates of a certain weight attached to both ends, which can be removed and changed as needed. The iron bar, also known as a barbell bar, is the part of the barbell held during lifting.
As you become more proficient in weightlifting, you will find there are different types of barbells for different purposes, such as the Olympic Barbell which is commonly used in Olympic-level competitions.
2. Bumper Plates
Iron plates or plates are additional weights attached to the ends or sides of the barbell bar. These plates are usually made of steel or rubber, or even a combination of both. You can adjust the weight of these plates according to your needs and abilities.
3. Rack
Barbell racks come in various forms. However, essentially, these racks are used to neatly store barbells and provide safe support when you want to lift weights or barbells.
Good racks are adjustable in size, allowing you to set different heights for squats, bench presses, or overhead presses.
How to Lift a Barbell Correctly
1. Deadlift
A deadlift is a movement where you lower your hips and swing to pick up the barbell from the floor, then return to a standing position. Deadlifts target the lower back, glutes, and hamstrings.
Not only that, this exercise has the added benefit of strengthening your grip.
How to do a deadlift:
- Start by standing tall with your feet hip-width apart. The barbell bar should be about 2-3 cm from your shins.
- Bend your hips and knees, lower your body, and keep the barbell bar touching your shins.
- Leaning on your hips, straighten your back or spine.
- Next, position yourself close to the barbell to grip the bar. Hold the bar slightly wider than your shoulders, keeping your arms straight.
- Hold the bar with an over-under grip, meaning one hand faces forward and the other faces your body. This is highly recommended for beginners who do not yet have a strong grip.
- Bend your hips until your thighs are parallel to the floor. The angle between your foot and lower leg should be close to 90 degrees.
- Straighten your back and look forward. To help keep your back straight, position your head in line with your back and look forward.
- Lift the bar, stand up by raising your hips and shoulders simultaneously, keeping your back straight.
- Lift the bar vertically straight and close to your body. Stand with a stable posture and shoulders pulled back.
- Keep the bar in front of your hips; there's no need to lift it higher.
- Lower the bar while keeping your back straight. Return the bar to the starting position, pushing your glutes out as if you're about to sit on a chair, with your head still facing forward or upward.
3. Bench Press
The bench press is the best exercise for upper body development. This exercise focuses on the chest, shoulders, and triceps. The bench press is quite popular because it is believed to provide many benefits for both physical fitness and mental health.
How to do a bench press:
- Lie on the bench with your entire back touching the surface of the bench. Your feet should remain on the floor, hip-width apart.
- Grab the barbell with your hands slightly wider than your shoulders. Both hands should be parallel and grip the barbell firmly. Slowly lower the barbell towards your chest by relaxing your elbows. Make sure you perform the movement in a controlled manner.
- Once the barbell reaches its lowest point on your chest, push the barbell back up using both hands. Make sure to contract your chest muscles during this movement.
- Don't forget to breathe regularly while doing the bench press. You can inhale as you lower the weight and exhale as you push the weight up.
3. Overhead press
The overhead press is a form of weight training that involves lifting a weight, either a barbell or dumbbell, vertically above the head. This exercise engages all the upper body muscles, such as the chest, shoulders, triceps, and trapezius muscles or upper back muscles. Even if performed standing, this exercise also helps train core muscles, such as the abdominal muscles and lower back muscles.
How to do an overhead press:
- Stand with your feet shoulder-width apart.
- Tighten your abdominal and hip muscles, then pull your head back slightly.
- Push the bar above your head and ensure your arms are fully locked.
- When the weight has passed your head, return your head to its original position.
- Lower the barbell back to the starting position.
- Repeat this movement several times.
Read also: Don't Get It Wrong, Here's the Difference Between Dumbbells and Barbells
Things to consider before training
Before starting any workout, there are several things to consider, especially if you are a beginner and haven't been active before. Here are some tips you can follow to lift a barbell correctly:
1. Warm-up
Some aerobic activities like jogging for 5 minutes or brisk walking can help increase blood flow to the muscles. This can help prepare the muscles for the next training session. In addition to running or walking, jump rope and jumping jacks for a few minutes can also be good warm-up options.
2. Start with lighter weights
You should start with the lightest weight you can lift without injuring yourself. Begin with 2 to 3 sets, with each set containing 8 to 12 repetitions. If your workout starts to feel "light," you can increase the amount of weight or repetitions in your exercise.
3. Don't forget to rest
Between sets, don't forget to rest for at least 60 seconds to prevent fatigue and muscle injury.
4. Optimize workout duration
Keeping workout sessions within a reasonable timeframe can prevent excessive muscle fatigue and the risk of exhaustion, which can be detrimental to body health. Long workouts are not necessarily effective in improving your physical fitness, so there's no need to push yourself too hard.
5. Gently stretch muscles after exercise
Stretching can help improve body flexibility and relieve muscle tension. Stretching can also help reduce the risk of injury.
6. Rest day for 1 or 2 days
Rest days are also necessary to maximize muscle recovery and replenish energy stores before your next training session.
Start Barbell Training Now with SVRG
Barbell lifting is highly effective for building muscle, increasing strength, and supporting overall physical and mental fitness. Beginners should start with correct technique and appropriate equipment for optimal and safe results.
To support your training, use quality barbell products from SVRG that are designed to be safe and comfortable, suitable for both home and gym workouts. SVRG products help you focus on proper technique without worrying about injury or difficulty in adjusting weights.
Don't wait any longer, start your barbell training routine now and experience the changes in your body and health. Visit SVRG.id to get the best equipment and make your workouts more effective every day.
