Barbell Exercise Workout

The Deadlift

Barbell Exercise Workout

A personal trainer once told me a secret. He walked me up to a barbell, asked me to rack it with 4 x 20kg’s, gave me a demonstration and said, …. this is the only exercise you ever need to master and do well if you would like to build muscle and or get a cardio workout in.

THE DEADLIFT

It is one of the most basic of routines to do and it is the most perfect barbell exercises at home. It works almost every muscle in your body. Starting with your legs, back, shoulders, chest and abs. Your core “abs” being the silent partner in the success of keeping the movement together. I will do a full review on your core muscles soon, as I believe these muscles are generally overlooked because they are so hard to train, but being the most important muscle to train.

So, lets focus on build and cardio.

Deadlift for Woman

Deadlift for Woman

For starters weights and weight training is not only for men, sorry guys. The lady’s are stepping up and barbell exercises for women is just as important as it is for men. The biggest mistake people make is to start to heavy. Once you understand the stance, the movement and where to activate your muscles and when you will never look back.

Deadlift Movement

Deadlift Movement

Start therefor with a light weight and practice your stance and movement, this could be done through out as you can use the light weights as a warm up before hand. As you grow confidence you can start increasing your weights. The general weight training routines follow 3 to 4 repetitions “rep’s” and finding your count with weight balance. Try a starter weight with 10 movements and follow with 3 rep’s adding 2 extra to the routine, you will soon see what your capabilities are.

To grow muscle

The more bulk you want to gain, the more bulk you must add. But then your movements will be decreasing as you add weights, just keep pushing for your counts you want to get in.

Cardio

Stay with lighter weights but increase movements and rep’s

Breathing and bracing

“Remember to breath!! and brace tense your ab’s to stabilize the movement. I am a firm believer in training slowly with detail, thought and focus. I would rather do 1 movement 100% right than 10 wrong. You will never reach your goals and risk injury”

Morne Olivier

Free Weights

Barbell

Barbell

To check some barbell set choices follow my link. Barbell

In my next post I will be reviewing barbell sets and will start leading up to the nutrition side of things to ensure you put back into your body what loose.

Happy Training

Morne Olivier