When you're at the gym, you can either move from one machine to the next – or you can grab a barbell.
While machines stabilize your movements for you, the barbell is the perfect tool to improve maximum strength, muscle building and athletic performance at the same time.
Whether you want to build muscle, get stronger or simply train functionally, these 7 barbell exercises will take you to the next level.
Why should I train with the barbell?
Machines train in isolation, which means that one muscle works while the rest of your body does nothing. This is not only inefficient, but also not very suitable for everyday use.
With the barbell, on the other hand, you have to activate several muscle groups at the same time, which makes you stronger faster and helps you to move better – both in the gym and in everyday life.
Another advantage: the barbell is perfect for progression.
While you will eventually stagnate with bodyweight exercises and often have to make big jumps in weight with dumbbells, you can use a barbell to make small increases in weight and make constant progress.
You should know these 7 barbell exercises
Now it's time to get down to business: what barbell exercises should you definitely include in your training? Here are 7 essential exercises that you should definitely be able to do.
Here is an overview:
Back Squat – The basic exercise for leg strength and stability
Deadlift – Maximum whole-body strength and grip strength
Bench Press – The classic for chest, shoulders and triceps
Overhead Press – More power overhead and better posture
Bent Over Row – Strong back and massive grip strength
Power Cleans – Improve explosive strength and athleticism
Good Mornings – Strong hamstrings and stable core
By the way: You can find videos of many of the exercises in the SmartWOD Workout Generator!
1. Back Squat
If you want to build strong legs, a stable core and athletic explosiveness, there is no better exercise than barbell squats.
Which muscles are trained?
Front thigh (quadriceps)
Buttock muscles (gluteus maximus)
Back thigh (hamstrings)
Core muscles for stability
This is how to do the exercise correctly:
The barbell is on your upper back, your feet are shoulder-width apart, and your toes are pointing slightly outwards. When lowering, go so low that your hips are below your knees – keeping your back straight and tensed. When pushing up, actively push into the floor with your heels and stretch your hips and knees at the same time.
Variations for beginners:
If you find deep squats difficult, try box squats, where you sit down in a controlled manner on a box before standing up again.
2. Deadlift
If you want to stay strong, resilient and injury-free, you need to incorporate deadlifts into your training.
Which muscles are trained?
Extensor back & lower back
Gluteus maximus
Hamstrings
Grip strength & forearms
This is how to do the exercise correctly:
Stand with your feet hip-width apart, the barbell resting on the ball of your big toe. Grasp the bar with an overhand grip, keep your back straight and pull the bar up close to your body, extending your hips forward. When you reach the top, you should stand stable without leaning back.
Variations for beginners:
If you still have problems with the movement, you can start with rack pulls, where the bar starts at knee height.
3. Bench Press
If you want to maximize your chest muscles and improve your pressing power, bench presses are the best choice.
Which muscles are trained?
Chest muscles (pectoralis major)
Front shoulders (deltoid muscle)
Triceps (back of the upper arm)
This is how to do the exercise correctly:
Lie on a bench, grasp the barbell a little more than shoulder width and keep your feet firmly on the floor. Lower the barbell slowly to your lower chest and then push it up explosively, without fully extending your elbows.
Variations for beginners:
If you find the bench press difficult, you can start with the dumbbell press or floor press.
4. Overhead Press
This exercise is essential for strong shoulders, a stable core and healthy posture.
Which muscles are trained?
Shoulders (deltoid and trapezius muscles)
Triceps
Core muscles for stability
This is how to do the exercise correctly:
Start with the barbell at collarbone height. Tighten your abs and press the barbell straight up. Hold the end position briefly and slowly return the barbell to the starting position.
Variations for beginners:
If you have trouble with the movement, you can work with the landmine press or use dumbbells.
5. Bent Over Row
A strong back protects you from injuries and improves your posture.
Which muscles are trained?
Latissimus
Trapezius muscle & back shoulder
Biceps & Grip Strength
This is how to do the exercise correctly:
Bend your upper body slightly forward, keeping your back straight, and pull the barbell to your lower chest. Lower it slowly back down, without using momentum.
Variations for beginners:
If the bar is difficult to control, Pendlay Rows or Seated Rows are good alternatives.
6. Power Cleans
Power cleans are ideal if you want to improve your speed, coordination and athleticism.
Which muscles are trained?
Quadriceps, gluteus, hamstrings, calves
Rector spinae, latissimus dorsi, trapezius,
Shoulders, biceps, triceps, forearms
Abs & core
This is how to do the exercise correctly:
The bar starts on the floor, your feet are hip-width apart. You begin the movement with a controlled pull, then accelerate the bar explosively by powerfully extending your hips and simultaneously shrugging your shoulders. As soon as the bar is in the air, quickly pull your elbows under the bar and catch it in a half squat (power position) on your shoulders in the front rack position.
Variations for beginners:
If you find the movement difficult, try hang power cleans first, where the bar doesn't come off the ground.
7. Good Mornings
Good mornings are an excellent exercise for the entire posterior chain, helping to build strength in the lower back and hamstrings.
Which muscles are trained?
Hamstrings
Gluteus maximus
Back extensors
Core muscles for stability
This is how to do the exercise correctly:
Place the barbell on your upper back, just as you would for a squat. Stand with your feet shoulder-width apart, tighten your abs and push your hips back in a controlled manner. Bend your upper body forward slowly until it is parallel to the floor. Keep your back straight and your knees slightly bent. Push yourself up from your hips back to the starting position.
Variations for beginners:
If you don't yet have full control over the movement, start with Romanian deadlifts, where you guide the barbell in front of your body. Alternatively, you can practice the movement with a light barbell or PVC bar to internalize the hip mechanics.
With the barbell for more strength and stability
Whether you want to build muscle, get stronger or improve your overall fitness, the barbell is the perfect tool for the job.
If you have been hesitant to train with barbells, now is the perfect time to start!
Start with light weights, work on your technique and improve bit by bit. You will soon notice how you become stronger, more stable and fitter – not only in the gym but also in everyday life.
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