4 Moves You Need To Learn To Master The Barbell

Master The Barbell

Try these moves!

A gym is generally full of a plethora of fancy equipment, but one thing that attracts the attention of all gym-goers is the barbell. Everyone wants to have chiselled abs, defined biceps and triceps and strength training is an excellent form of workout to achieve these goals. But lifting heavy weights is not an easy task, especially if you are a beginner. One wrong move can lead to muscle strain, soreness or even fracture. The right trick is to start slow and learn the basics first before moving to the complex ones. If you want to master the barbell, here are 4 basic moves you must learn.

Bench Press

How to do it:

Step 1: Lie down on your back on the bench such that the bar is right above your upper face. Your feet should be placed on the floor.

Step 2: Grab the barbell with both hands in such a way that the palms of your hands are facing away from your face and hands are shoulder-width apart from each other.

Step 3: Squeeze your glutes and move the bar from the rack by straightening your arms.

Step 4: Bend your elbows to lower the weight to your chest, then again straighten your arms to go back to the starting position.

Overhead press

How to do it:

Step 1: Stand in front of the bar with your feet shoulder-width apart from each other. The bar should be at the level of your chest.

Step 2: Grip the bar gently with both the hands placed shoulder-width apart from each other.

Step 3: Engage your abs, glutes and quads as you press the bar straight upwards until it’s balanced over your shoulders. Your hands should be completely stretched.

Step 4: Pause at the top and then lower the bar gently. Repeat the same 5-10 times.

Bent-over-Row

How to do it:

Step 1: Stand straight in front of a barbell with your feet slightly apart from each other.

Step 2: Bend your knees and hinge at your hips to grab the barbell. Remember your hands should be shoulder-width apart from each other. Keep your back straight.

Step 3: Pull the bar up till your stomach, keeping your elbow close to the side of your body.

Step 5: Lower your hand back down to the starting position. Your hands should be stretched completely.

Deadlift

How to do it:

Step 1: Place a barbell on the ground and stand behind it at the centre with your feet slightly apart from each other.

Step 2: Keeping your back straight, hinge at your hips and bend your knees to lower your body to pick up the weight from the ground. Keep your arms straight while lifting the barbell.

Step 3: Push your butt back and keep your back neutral. Your torso should be parallel to the floor.

Step 4: Keeping your core tight, push through your heels to rise and stand up.

Step 5: Pause for a second at the top, squeeze your butt and then slowly put the weight back on the ground.

SOURCE: bit.ly/2uc9JfV

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