barbell training for women
Check out 5 full body barbell exercises for women from fitness instructor Yash Agarwal. Yash Agarwal also talks about the benefits and side effects of barbell training.
1. Squat
setting:
Place the barbell on your upper back (traps). Place your feet shoulder-width apart.
execution:
- Lower your hips back.
- Keep your knees in line with your toes.
- Descend until your thighs are parallel to the ground.
- Return through your heels to the starting position.
2. Deadlift
setting:
- Stand with your feet hip-width apart.
- Grasp the barbell with both hands shoulder-width apart.
execution:
- Hinge at your hips and keep your back straight.
- Lower the barbell toward the ground.
- Keep the bar close to your body.
- Lift by stretching your hips and knees at the same time.
3. Overhead press
setting:
- Start with the barbell at shoulder height.
- Grasp your grip a little wider than shoulder width.
execution:
- Press the barbell overhead.
- Keep your core locked to protect your lower back.
- Lower the barbell to shoulder height.
4. Bent-over column
setting:
- Hinge at your hips and keep your chest parallel to the ground.
- Grip the barbell with hands slightly wider than shoulder width.
execution:
- Pull the barbell towards the bottom of your chest.
- Keep your elbows close to your body.
- Lower the barbell with control.
5. High-intensity interval training (HIIT) with a barbell
barbell complex
Combine exercises like squats, deadlifts, rows, and presses into your sequences. Perform each exercise a set number of times without taking a break. Take short breaks between rounds. Repeat multiple rounds to get your heart rate up and burn calories.
tabata barbell
Select one or more barbell exercises. Perform each exercise for 20 seconds at maximum effort.
“Always prioritize correct form over heavy weights and increase intensity gradually to avoid injury. Consider consulting a fitness professional for personalized guidance,” says Agarwal. I say.
What are the benefits of barbell training for women?
1. Make your body stronger
Exercising with a barbell is a good way to increase muscle mass throughout your body. Barbell training is a great option for people who want to strengthen their pectoral muscles, quadriceps, and other muscles.
2. Improves athletic performance
Exercising with a barbell helps develop upper and lower body muscles and improves power and speed in a variety of sports.
3. Improve your posture
Barbell exercises, if done correctly, can strengthen your stabilizer muscles and help maintain a straight back and upright posture.
What are the side effects of using a barbell?
There are always advantages and disadvantages to everything. Similarly, using a barbell for your workouts has some side effects.
- Improper form and excessive weight lifting can lead to injury.
- muscle pain
- Excessive use without proper rest can lead to fatigue and injury.Also read: 6 tips to prevent common injuries during barbell training
What weight of barbell is suitable for women?
Weight depends on the following factors:
- Beginners: Start with a light barbell (15-20 pounds) to focus on form.
- Intermediate: Gradually increase the weight until you can complete 8 to 12 repetitions.
- Advanced: Adjust weights based on your fitness goals. It supports a variety of training from light to heavy.
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Publisher: May Healthy Lifestyle
