Fitness

It’s Raining Barbells!

formal profile-1 blog.jpg Aylin Hafeeza Hannan

In all likelihood, Barbell is a top favorite piece of equipment to train with for majority of those who train for that hyperemia(pump). Barbells, are the very core of Olympic lifting, a sport which has made its way into a regular gym goers life in a pretty big way thanks to Cross Fit. Gone are those days women turned coy to lifting heavy. With several international Gym franchisees as well as upgraded understanding of heavy strength training, one can spot middle aged men and women doing some barbell overhead presses to reap that morphine-like feeling from the release of endorphins.
The pattern of workouts designed for Cross Fit, HIIT & Functional Training with their USP of compound movement training has endorsed heavy weight lifting like it’s everyone’s business.

Barbells quite essentially actuate compound movement training with moves like back squats, front squats, overhead squats, zercher squats, deadlifts, cleans, overhead presses, jerks, snatches, push presses, bench presses, bent over rows etc.
These are some of the best ways a human body can move and toil towards benefits and gains. The effectiveness of compound movements for burning more calories and maximizing muscle gains once witnessed becomes an addiction. Our hormones favor heavy lifting and the good stress alike to accentuate antidepressant chemicals in the brain, such as dopamine, serotonin and norepinephrine. Hence, a positive stress free and confident ‘You’. Lifting Barbells is manual work which comes with hard earned unpretty calluses. But that factor is dwarfed by the addiction to the feel good aspect of heavy lifts.

They are a great tool to own for their worth on time, space and money.
A tabata workout with power lifting will imperatively recruit major muscle groups in a short duration. Progressively loading the plates and periodization along with optimum nutrition will sky rocket one’s strength remarkably. Dynamic power moves like cleans, jerks, snatches and push presses if incorporated with a sprint or Burpees by the side can boost the Anaerobic System for an enhanced endurance and exercise capacity.
Loading can come with its drawbacks when done in the absence of ideal form and technique. Here it becomes extremely important to embrace the do’s and don’ts of incorporating power moves under the supervision of an expert. In addition to those crucial aspects, decompression of joints and flexibility training are absolutely critical to prevention of injury. A relatively modest training program is incomplete without stretching being a part of it. It’s only apt to say, “more the flex, more the stretch.” Loading maximizes the muscular contractions. And the flexibility disposition should ideally compliment the amount of stress joints and muscles bear. For the longevity of the uber class drills with barbells, one must begin gradually and progress smartly while staying abreast with the needed precautions.

Tabata workout with Barbell:

8 Rounds
20 Seconds work
10 Seconds rest
Total Workout Time = 4mins
All moves, A.M.R.A.P (as many reps as possible) ; 20 secs on, 10 secs off.
Burpees 
Romanian Deadlifts
Med Ball Russian Twists
Hang Clean
Burpees 
Romanian Deadlifts
Med Ball Russian Twists
Hang Clean

 

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