This is the correct way to lift a barbell for beginners

In the matter of losing weight and achieving ideal body weight, there are many series of exercises that must be done. One of the recommended exercises is weight lifting, because it is proven to build muscle. Barbells are one of the sports equipment that can help you, however, how to lift barbells properly for beginners?

Lifting barbells is essential for those of you who have the goal of building muscles in the body. This exercise has been proven effective and efficient to improve your body's fitness, and even, lifting barbells also provides benefits for mental health.

Before we get into how to lift barbells properly, especially for those of you who are still beginners, it's a good idea to first get to know what sports equipment is needed for weightlifting exercises with barbells.

Equipment Needed

You must know and be familiar with what sports equipment is needed before doing barbell lifting exercises.

Barbell

A barbell is an iron rod with iron plates of a certain weight added to both ends that can be removed and changed as needed. The iron rod or also known as a barbell bar is the part of the barbell that is held when lifting.

As you become more advanced in weight training, you will find that there are different types of barbells for different purposes, such as the Olympic Barbell which is commonly used in Olympic-level competitions.

Bumper Plate

Plates are additional weights that are 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 weights according to your needs and abilities.

Rack

Barbell racks come in a variety of shapes. But basically, they are used to store barbells neatly and provide safe support when you want to lift weights or barbells.

A good rack is adjustable, so you can set different heights for squats, bench presses, or overhead presses.

The Right Way to Lift Barbells

Deadlift

Deadlift is a movement where you lower your hips and swing to pick up a barbell from the floor, then return to a standing position. The deadlift movement targets the lower back, glutes, and hamstrings. Not only that, this exercise has the added benefit of strengthening your grip.

How to do a deadlift:

1. Start by standing up straight with your feet hip-width apart. The barbell should be about 2–3 cm away from your lower legs.
2. Bend your hips and knees, lower your body and keep the barbell attached to your legs or shins.
3. By leaning on your hips, straighten your back or spine.
4. Next, position yourself close to the barbell to grip the bar. Hold the bar slightly wider than shoulder-width apart, and keep your arms straight.
5. Hold the bar in an over-under position, with one hand facing forward and one hand facing toward your body. This is highly recommended for beginners who do not yet have a strong grip.
6. Bend your hips until your thighs are parallel to the floor. The angle between your feet and lower legs should be close to 90 degrees.
7. Straighten your back and look forward. To help keep your back straight, position your head in line with your back and look forward.
8. Lift the bar, standing up by raising the hips and shoulders simultaneously, keeping the back in a straight position.
9. Lift the bar vertically straight and close to the body. Stand with a steady posture and shoulders pulled back.
10. Let the bar remain in front of your hips, no need to lift it any higher.
11. Lower the bar keeping your back straight. Return the bar to the starting position, pushing your butt out as if you were going to sit in a chair with your head still facing forward or up.

Bench Press

Bench press is the best exercise for shaping the upper body. This exercise focuses on the chest, shoulders, and triceps. 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:

1. Lie on a bench with your entire back touching the bench surface. Keep your feet on the floor and hip-width apart.
2. Grab a barbell and grip it with your hands slightly wider than your shoulders. Both hands should be parallel and grip the barbell tightly. Slowly lower the barbell towards your chest by relaxing your elbows. Make sure you do it in a controlled motion.
3. Once the barbell reaches its lowest point on your chest, push it back up using both hands. Make sure to contract your chest muscles throughout this movement.
4. Don't forget to keep breathing regularly while doing the bench press. You can inhale when lowering the weight and exhale when pushing the weight up.

Overhead press

Overhead press is a form of weight training with a lifting movement, either a barbell or dumbbell, perpendicularly above the head. This exercise involves all the muscles of the upper body, such as the chest muscles, shoulders, triceps, and trapezius muscles or upper back muscles. Even when done in a standing position, this exercise also helps train the core muscles, such as the abdominal muscles and the back muscles.

How to do an overhead press:

1. Stand with your feet shoulder-width apart.
2. Tighten your abdominal muscles and hip muscles, then pull your head back slightly.
3. Push the bar overhead and make sure the arms are fully locked.
4. When the load has passed the head, return the head to its original position.
5. Lower the barbell back to the starting position.
6. Repeat this movement several times.

Also read: Don't Get It Wrong, Here Are the Differences Between Dumbbells and Barbells

Things to consider before training

Before starting any exercise, there are a few things to keep in mind, especially if you are a beginner and have not been active before. Some tips you can follow to be able to lift a barbell correctly are:

Warmup

Some aerobic activities such as 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, doing jumping rope and jumping jacks for a few minutes can also be a good warm-up option.

Start with a lighter weight

You should start with the weight you can lift the most without injuring yourself. Start with 2 to 3 sets of 8 to 12 reps each. If the exercises you are doing start to feel “easy,” you can increase the weight or the number of reps you are doing.

Don't forget to take a break

In between sets, don't forget to rest for at least 60 seconds to prevent fatigue and muscle injury.

Optimize exercise duration

Keeping your training sessions within a reasonable time frame can prevent excessive muscle fatigue and the risk of burnout that can be detrimental to your health. Exercising for a long time is not necessarily effective in improving your fitness, so there is no need to push yourself too hard.

Gently stretch your muscles after exercise.

Stretching can help improve flexibility and relieve muscle tension. Stretching can also help reduce the risk of injury.

Rest day for 1 or 2 days

Rest days are also needed to maximize muscle recovery and replenish energy stores before you do the next training session.

Here are some tips or ways to lift barbells correctly. For those of you who are really beginners, then you should follow these tips from SVRG, so you don't have to experience unwanted injuries.