Barbell & HIIT Strengthen Upper Body Muscles

by hbz81250

The phrase “If it were easy, then everyone would do it” definitely applies to Barbell Exercises. You can be fooled because the barbell is the simplest looking piece of equipment in the gym. However, it’s also one of the most complex to learn how to use.

The only downfall of using barbell exercises for training is that most people don’t know how to use them. Discover the benefits of barbell exercises and how to properly execute them.

Female fitness performing doing deadlift exercise with weight bar in the gym

What is a barbell?

A barbell is a metal bar that is able to be loaded with weights. But, one thing to keep in mind though is some barbells already come in a pre-made weight and aren’t adjustable.

Olympic Barbell
This bar weighs 45 pounds and is able to be loaded with weight plates. It’s used to increase strength. You use it to perform certain barbell exercises. Such as squat, deadlift, bench press, and overhead press. These exercises are the “Big 4.”

EZ Curl Bar
This bar already comes at a certain weight. It is shorter than an Olympic barbell. Designed for doing biceps curls, triceps extensions, and other upper body moves. Finally, their best use is for building muscle size.

Cardio Bar
A light (5 to 20 lbs.) bar that is either static or adjustable. These are portable. They are able to use in a group fitness setting. The purpose of these is for interval training and endurance performance.

4 Reasons You Need Barbells

One of the HIIT Barbell Exercises benefits is the muscle gain your body experiences. This is from regular weight lifting exercises. Therefore, these exercise programs help you to improve your body, long term health and you get to have fun in the process. Barbell exercises are simple to perform. They may help you change your overall perspective in life and provide some benefits as well.

Why Choose Barbell Exercises

Barbells are the preferred weight equipment used to undertake optimal resistance training. Examples of barbell exercises are Lunges, triceps extension, front raise and many more. These exercises help you reap all the barbells provide. This, in turn, improves your muscle strength and overall endurance. The end results are providing you with more power. But this is when you want to improve certain muscle or muscle groups in your body.

Healthy Mind and Healthy Body

A good physical workout does a lot of good for your mind as well as for your body. As you push yourself in the gym you also build up a mentality of strength and endurance. Barbell exercises give you confidence. They set you up on the road a positive mood and deliver a sense of achievement. Therefore a strong mentality will give you everyday energy to tackle problems outside of the gym as well.

Building the Body with Barbell Exercises

The main aim of weight lifting is getting your body into shape by burning fat and building more muscle mass. However, doing the various workouts your body experiences some other incidental benefits. Many benefits that you experience arise from these exercises. One important benefit is the increase of bone density which prevents osteoporosis. That is why barbell exercises help in the prevention of many lifestyle diseases. Such as diabetes and heart diseaseman using barbells

Before You Start HIIT Barbell Exercises

As you know, no pain no gain. Before you start the workout program do the proper investigation. Because you need to determine if you have any outstanding medical conditions. Some of these may prevent you from fully maximizing the program’s benefits. Conditions like high blood pressure.

You should try and moderate the workout. Otherwise, you may not be able to experience all the benefits. Instead, you will be hurting your physical conditioning. To get the most out of the barbell exercises it may be wise to consider getting a personal trainer or coach. Because they will help to get you on the right road early.

Barbell Exercises and HIIT Program: Workout 1

Using a barbell, complete a circuit of 5 exercises for 10-15 reps without setting the barbell down. Rest 2 min & repeat 2 or 3 more times

Barbell Complex
Military Press 12 reps
Front Squat 12 reps
Barbell Row
Romanian Deadlift 12 reps
Upright Row 12 reps
Rest 2 min, repeat circuit 2 more times

Barbell Exercises and HIIT Program: Workout 2 [Exercise 1 through 3]

Perform each exercise for 40 seconds, then rest 30 seconds. That’s 1 round. Do 4 total rounds, resting 90 seconds between rounds.


  • Begin with the barbell supported on top of the traps. The chest should be up and the head facing forward. Adopt a hip-width stance with the feet turned out as needed.
  • Descend by flexing the knees, refraining from moving the hips back as much as possible. This requires that the knees travel forward. Ensure that they stay aligned with the feet. The goal is to keep the torso as upright as possible.
  • Continue all the way down, keeping the weight on the front of the heel. At the moment the upper legs contact the lower legs reverse the motion, driving the weight upward.


  • Grasp a barbell in a front rack position, with your elbows up, and assume a shoulder-width stance.
  • Squat down.
  • Explosively drive up, pressing the bar overhead. Finally, lower it back to your shoulders. That’s one rep.


  • Stand with your mid-foot under the bar (medium stance)
  • Bend over and grab the bar (palms down, medium-grip)
  • Unlock your knees while keeping your hips high
  • Lift your chest and straighten your back
  • Finally, pull the bar against your lower chestwp,am isomg barbell

Barbell Exercises and HIIT Program: Workout 2 [Exercise 4 and 5]


  • Place a loaded barbell on the floor and stand parallel to the bar with your legs shoulder-width apart. This will be your starting position.
  • Now place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor. Bend your elbows. This is a quick move.
  • From this position, press up like you’re doing a push-up and push your hips up. Jump your feet under your hips and begin to stand as you prepare to jump up.
  • As you jump, jump laterally (to the left or right) so that you land on the other side of the bar. This is one repetition.
  • Finally, repeat steps 2 to 4 and return to the other side of the bar. Repeat for the recommended number of repetitions.


  • Stand with the barbell across your shoulders. Keep feet close together and your back straight.
  • With one leg, step forward, then lower the leg left behind until the knee almost touches the ground.
  • Push off the heel of your front leg to return to the starting position.
  • Finally, repeat with the other leg forward.


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