Top 5 barbell exercises for women

Women haven’t been afraid of strength exercises in a long time; barbell workouts are becoming increasingly popular among the fairer sex and no self-respecting fitness enthusiast will ignore this type of exercise out of fear of growing too much muscle. Barbell exercises make an important element of workouts that can not only provide strength and form, but also accentuate our feminine assets.

Barbell squats: back squat and front squat

Squats: definitive number one in barbell exercises for women. Squats are one of the most versatile exercises that gets large groups of muscles involved; barbell squats are great at strengthening muscles and forming thighs, which is why they should be definitely included in every woman’s workout plan. When doing a squat, we should lower our hips below the knee line while maintaining straight back.

The most popular type is obviously a squat with the barbell on the back: it is less wearing and allows for a large number of reps, even with a heavier load. After doing hundreds of squats of this type, however, we shouldn’t neglect other options either, such as the front squat for example, where the barbell is held in front of the body and rests on the deltoid muscles: this Type of squat is great for strengthening trunk muscles and gets muscles engaged.

Squats with barbell over head

If you have a feeling that juggling the barbell front or back eventually gets monotonous anyway, try squats with the barbell over your head. In order to do such squat, we should hold the barbell with a very wide overhand above head, with our legs apart; then we push the hips back and do a squat, trying to get as low as possible; the knees should work outward. Remember to always start this exercise with a relatively reasonable weight (lower than what we usually use for back squats). Squats with the barbell over head are great for improving body stability and strengthening the trunk muscles.

barbell exercises for women

Steps forward with the barbell

This great exercise strengthens body balance and stability, as well as allows to activate those muscles that usually tend to be a little neglected. On top of that, steps forward are great for shaping the buttocks, and as importantly, they help maintain the right posture, they strengthen the back. Adding steps forward to your workout routine is a great way to build the body harmoniously and improve the balance. The basic proper type of step forward consists of making a step forward and then, while lowering the hips, bending the knee in the trail leg, but without letting the knee touch the floor. The torso should be straight. Then we return to the original position. The exercise can be repeated alternately, which means the so-called alternate steps forward (left leg, right leg) or with a specified number of reps for the first leg and then the same for the second.

Romanian dead lift on straight legs

Dead lift is one of the absolute killers when it comes to gluteal and thigh muscles exercises for women. The variation of dead lift called Romanian dead lift consists of bending the torso forward on straight legs and grabbing the barbell from the floor with an overhand, then lifting the torso to the original position. During the Romanian lift, we don’t have to put the barbell back on the ground; we simply bend forward again, keeping the back straight the entire time, and then we get vertical again, then repeat it several or about a dozen times, until the end of the set. If our mobility won’t let us get our legs completely straight, they can be slightly bent while doing a dead lift. We should absolutely keep in mind no to arch our back; our movements should be fluid.

Bench hip lifts with a barbell

We lay on the bench so that our shoulder blades rest on it, we place the barbell on our hips with our appropriate weight, then we slowly lift the hips up until our body forms a horizontal line relative to our point of support on the bench. We make fluid movements, making brief stops in a horizontal position and clench our buttocks tighter.

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