Abstract: Barbell is a core training equipment, which is also used in weightlifting. Barbell is a kind of weight training, which only uses barbell training equipment to improve muscle strength training. You can also use barbells for core training to promote overall coordination. Here are some barbell exercises. What are the barbell exercises?

Squat forward

Squat can be said to be the king of fitness. According to different barbells, squats are mainly divided into three types: supporting squats, front squats and back squats. Today we mainly talk about squatting. The front squat barbell is in front of the neck, and the correct position of the bar is placed on the clavicle and the deltoid muscle of the shoulder, so that the weight of the barbell can be shared by three points. Lift the elbow, keep the elbow in front of the vertical plane of the bar, and keep the upper arm as close to the level as possible, so that the toe of the deltoid can bear more weight. At the same time, it is necessary to tighten the back muscles, straighten the upper body, raise the head and miniaturize the jaw, so that the total center of gravity approaches or passes through the center of the support surface to ensure the stability of the movement.

Advantages: It can train quadriceps more effectively and intensively, build strong leg muscles and strengthen shoulders, hips and ankles.

Note: because of the heavy weight, you must do what you can, and don't blindly increase the weight. The descending speed should be reasonable, neither too fast nor too low, otherwise it is easy to damage joints such as knees and ankles.

Pandele goes boating.

Turn your palm to the bottom of the barbell and hold it forward (the back of your hand is facing your body). The grip distance is usually slightly wider than the classic bending stroke. At the beginning of each movement, the barbell is still on the ground. The upper body is parallel to the ground-keep a good waist posture and relax the upper back (you can bend slightly). Then explosively pull the barbell to the lower part of the chest/upper abdomen, while slightly stretching the thoracic vertebrae. The hip joint did not move during the whole exercise. The key to this action is to relax the upper back when the barbell hits the ground; When lifting the barbell, the upper back is strongly squeezed.

Advantages: Back strength and arm muscles after exercise.

Note: Never lift with your lower body and buttocks. When a single action is completed, the barbell needs to be placed on the ground.

Zeqi squats

Zeqi Squat is basically a combination of hard pull and squat. Stand with your feet shoulder width apart, bend your elbows, put the barbell at the elbow bend, squat down, and hook the barbell from below with your arms so that the barbell is fixed by your elbows.

Advantages: It can exercise the muscles of the whole leg, buttocks and lower back.

Note: this action is more difficult than the previous ones, and it will use a lot of strength of the lower back and core muscles.

Elevated elevator

Overhead lifting is a risky exercise, with high risk factor and great difficulty, but it is really effective for exercising abdominal muscle core, palms, arms, back and other upper torso. Holding the barbell above your head and keeping your hands upright can strengthen your shoulders, triceps and chest muscles. With so many effective muscle exercises, you should stick to it and never relax.

Hard lift

Put your feet under the barbell and your toes slightly above the barbell. The place where the barbell is held is wider than the foot (shoulder), and the elbow is at the same height next to the knee. Then stand up straight and pull up the barbell.

Advantages: It is also a shortcut to train muscles in multiple parts of the whole body at the same time.

Note: this training uses most of the muscles of the whole body. The more muscle groups you use, the more you need to pay special attention to posture and exertion methods to avoid injury.