5 Barbell Moves for the Ultimate Total Body Strength Workout

By Katrina Scott on

Hey girl! We see you crushing your Studio Tone It Up workouts...your dedication and strength amaze us every day đź’Ş

We've been talkin' a lot about strength training lately and that's because it's KEY for gorgeous lean muscles, plus more perks like less stress and better sleep. (For a refresher on allll the benefits of weight lifting, check out this list!)

If you’re ready to turn that resistance workout up a notch, there’s one piece of equipment you should grab: the barbell. While dumbbells are super convenient ~ we love keeping a pair at home AND at our desks! ~ you can go even heavier on your lifts with the barbell. That means sculpting beautiful muscle tone and building functional strength. And chances are, you’ll find a barbell at most gyms, so don't be afraid to try it girl! Remember you're a badass and you've got this! 

Of course, the key with each barbell exercise is proper form and technique. Once you have a movement down, you can up your weight. And no, you won’t bulk up by going heavy with the barbell. Resistance training increases your lean body mass, which boosts your metabolism so you’ll feel light and lean.  

So grab a barbell, add some weight if you’re ready for it, and start lifting with the five moves below! This total body routine will tone and strengthen your booty, arms, legs, and abs. You are so powerful...go kick some booty!



The Best Barbell Workout

Grab a barbell for the five exercises below. Repeat the circuit for three rounds for the ultimate strength training total bod routine!

Back Squat

Strengthens your legs and booty.

Begin standing with feet hip-width apart. The barbell should be behind your head, resting on your shoulders, hands gripping the bar by your shoulders with elbows bent. Slowly lower down into a squat by pushing your hips down and back and bending your knees, keeping weight in your heels. Keep your chest up and core engaged. Push off your heels to stand back up.

Do 10 reps.



Sculpts your legs and booty.

Begin standing with feet hip-width apart. Hold the barbell down in front of your legs with both hands, palms facing you. Keeping your shoulders down, back flat, and core engaged, push your hips back as you lower your chest to the ground. Knees should bend just slightly. Stand back up, engaging the glutes and hamstrings.

Do 10 reps.

Clean + Press

Strengthens your legs, core, and arms.

Begin standing with feet hip-width apart. Hold the barbell down in front of you with both hands, palms facing you. Keep your back flat as you send the hips back and bend knees slightly. Then drive the hips forward as you pull the bar up to shoulder height, getting underneath it as you stand, so you can flip your grip, palms facing up. Once the bar is at shoulder height, take a small dip by sending the hips back and bending your knees, and immediately drive the barbell overhead as you stand up. Make sure to engage your core at the top, keeping your back straight. Slowly lower the bar back to shoulder height, then back toward the ground, arms straight down in front of you.

Do 10 reps.

Bent Over Row

Tones your back and arms.

Begin standing, feet hip-width apart. Hold the barbell with both hands, palms facing you. Send your hips back and chest forward to hit a bent-over position, back flat and shoulders relaxed down your back. In this bent-over position, pull the barbell toward you, rowing your elbows straight back and keeping them close to your sides. Straighten your arms back out.

Do 10 reps.

Upright Row

Strengthens your arms and shoulders.

Begin standing with feet hip-width apart. Hold the barbell with both hands about shoulder-width apart, palms facing you. Pull the barbell up to your chest, bending your elbows as you bring the barbell up. Elbows should go high. Lower the bar back down.

Do 10 reps.

For more strength training routines to form beautiful muscle from head to toe, check out your Studio Tone It Up app! You’ll get hundreds of routines to sculpt your lower, upper, and total body. We can’t wait to work out with you!

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