See You at the Bar: 4 Workouts You Can Slay With 1 Barbell

One of the best things about your local Fitness Connection is that there are so many options for your workout, from cardio machines to functional training to group fitness classes and more. But sometimes you need to get back to basics – and sometimes you may not have time in your busy schedule to do it all.

Don’t worry. If you’ve got a straight bar and a little time at your local gym, you can get in a satisfactory workout that will make you sweat and keep your progress on track. Ready to learn more?

‍BICEP CURLS are familiar to most workouts, and the basics remain the same when you use a straight barbell. Stand with your feet hip-distance apart holding the bar low, arms fully extended with a slight bend in the elbow. Bend your elbows and curl the bar up to your shoulders, and make sure to curl all the way to the top! Lower your arms again back to starting position and begin again.

Begin BENT OVER ROWS bent at the knees and waist while keeping your back straight and nearly parallel to the floor. With your palms down, hang the barbell directly in front of you so your arms are perpendicular to the floor and your torso. Keep your torso stationary and exhale as you lift the barbell to you, keeping your elbows close and using only your forearms to hold the weight. Squeeze your back muscles and hold for a brief pause, then inhale and slowly lower the barbell back to start position.

For the SHOULDER PRESS, hold the bar by your shoulders with palms outward and elbows to the side, bent at a 90-degree angle. Keep your back straight and extend your elbows to press the weights above your head. Hold for a beat, then return to starting position.

When you’re ready to start the FRONT SQUAT, position your feet shoulder-width apart with your toes pointing slightly away from each other. Brace, inhale, and bend your legs to lower into a squat, keeping your knees wide apart and your heels down. Keep lowering until your legs are parallel with the floor, then drive back up into starting position.

Have any questions about this or any other workout? Come in to Fitness Connection today. Our staff of fitness experts can’t wait to meet you at the bar.