How to correctly perform basic exercises with a barbell

How to properly perform basic exercises with a barbell

An experienced bodybuilder told about the subtleties of bench press, squats with weights and deadlift.

There are not so many basic exercises in the gym. However, without them in bodybuilding and work on your body is nowhere. Therefore, it is worth paying enough attention to the accuracy of their performance.

European champion in classical bodybuilding

What is the difference between bodybuilding and powerlifting? Selective action on the target muscle group.

The bench press.

At the moment of the press, the pectoral muscles, triceps, anterior deltoid muscles and the broadest part of the body are involved.

Technique

• Lie down on the banquette under the barbell.
• Eyes are approximately under the bar.
• Grab the bar with a wide grip.
• Take it off the rack and lower it to chest level.
• Push the bar up.
• Then lower it again until it touches the chest.
• At the end of the exercise return the barbell to the rack.

Features of the exercise

1. Do not move the projectile from point “A” to point “B”, but bring the elbows to the center of the chest.
2. Arms are strictly perpendicular to the chest.
3. Take the bar symmetrically, focusing on the notches on it.
4. The bar is above the eyes.
5. Elbows are straightened twice during the exercise – the first and the last time during the approach.
6. In no case do not stand on the “bridge” – do not bend your back, lying on the banquette, resting on your shoulders and pelvis. This spoils the technique of the exercise and leads to injuries.
7. Lower the bar strictly to the center of the chest. Do not try to move it to the upper or lower part of the chest. This is ineffective and injurious.

Features of the exercise

1. If the knees are healthy, you should sit down in a deep squat. However, in case of discomfort, the amplitude should be reduced and, perhaps, use bandages for fixation.
2. Place your hands symmetrically on the bar. Place the barbell on your shoulders so that your neck is exactly in the middle between your arms.
3. Remove the barbell from the rack only when the feet are underneath it and standing tightly at shoulder width.
4. Eyes are looking in front of you during the squat.
5. At the last moment before lifting the torso up, pause and hold your breath – this will give you a more active start on the ascent.
6. When performing the exercise, the knee is not straightened to the end.
7. Do not return the projectile to the rack alternately from one side and the other. When working with heavy weights, this can lead to pinches, sprains and other injuries.
8. Do not bring the knee beyond the plane of the toe. Exception: if you have long legs.

Standing pull

At the moment of pulling all extensors and the entire periphery of the back are involved.

Technique

• Stand facing the bar, feet shoulder width apart.
• Bend the knees and grab the bar with your hands. The pelvis is pulled back and the shoulders are brought forward.
• It is very important to keep your back straight and not bend.
• Bend your knees and straighten up to your full height with the barbell in your hands. The barbell slides along the surface of the tibia.
• Then put the bar back in place.

Peculiarities of performing the exercise

1. This exercise should be done at the end of training, as it is very exhausting and can ruin the rest of the session.
2. The upward movement starts from the head. Keep your head straight. Do not lower it down, as this leads to a bend in the back.
3. There should be no “backlash” between movements. We start moving with the legs, then immediately the back is included. The pull should be closed by straightening the legs and straightening the spine at the same time. It would be a grave mistake to straighten the legs first, and then work with the back.
4. Pull the bar off the floor with the whole back, not only with the arms and shoulders.

For detailed exercises and bodybuilder’s comments, see the video on “Championship”.

Source: MuscleRussia.

With the correct execution of these exercises, your training will become many times more effective and safer. After all, if you follow all the expert’s advice, you will get not only a beautiful body, but also good health.