Before we get into the details of buying the barbell that’s best for you, let’s play a word association game. If I say ‘barbell workout’ you think… what?
I’m going to guess that most people who think of a barbell workout think of bench press – a few of the bros working on those barrel chests.
But did you know barbells are versatile tools that can give you a killer full body workout?
From building strength and muscle to improving cardiovascular fitness, barbells offer endless possibilities. Whether you are a seasoned lifter or a fitness novice, investing in the right barbell and some bumper plates will take your home workouts to the next level.
Note - keep reading for a description of one of my favourite full body barbell workouts – I’ll be posting it at the end!
Benefits of buying a barbell for the home gym
Using barbells in your workouts promotes better balance, coordination, and stability, which translates into improved overall fitness. One of the biggest advantages of using barbells is their ability to engage multiple muscle groups simultaneously. Unlike isolation exercises, which focus on a specific muscle, barbell exercises involve compound movements that target several muscles at once, promoting overall strength development.
Barbell training also enhances functional strength. A few weeks ago, my wife wanted a huge (HUGE!) decorative rock moved from our front garden to the back yard. Luckily, a good friend of mine has been working towards a new PR for his deadlift. With our powers combined, we (barely) transported the rock to its happy new home. Functional fitness at its best!
By mimicking real-life movements, such as lifting from the ground, balancing, pushing, and pulling, barbell exercises improve your ability to perform everyday tasks. From carrying groceries to lifting heavy objects (garden rocks?!), the strength gained from barbell training translates into practical, functional fitness.
Factors to consider when purchasing barbells for your home gym
If you’re in the market for some home gym improvements, you first need to determine the type of barbell that suits your needs. There are various options available, including competition barbells and specialty barbells.
Here's a quick overview of some of the best barbells on offer:
- Olympic barbells: this is what you’ll see in weightlifting and CrossFit comps. Just over two metres long with a 20kg option for men and 15kg for women.
- Training barbell: a lightweight 7.5kg bar that is perfect for juniors or those wanting to learn weightlifting movements without a heavy load.
- EZ Curl bar: for the traditional bicep curls or skull-crushers.
Safety squat bar: For those who want to make more aggressive jumps in loading with a more comfortable distribution of weight.
In your research, consider the quality and durability of the barbell. Look for a barbell made from high-quality materials, such as stainless steel or chrome-plated steel. These materials are not only sturdy but also resistant to rust and corrosion.
Additionally, check the weight capacity of the barbell to ensure it can handle the load you plan to lift. A good barbell should have a sufficient weight rating to accommodate your long-term progress.
Lastly, don't forget about the knurling on the barbell. Knurling refers to the patterned texture on the barbell's grip area. It’s super important for providing a secure and comfortable grip during exercises. Make sure to choose a barbell with knurling that suits your preference. Some people prefer a more aggressive knurling for better grip, while others prefer a smoother knurling for less hand discomfort.
If you’re wanting to hit some full body workouts that can cover both cardio and strength, I recommend checking out this Olympic style barbell which is currently on sale.
The best bumper plates to buy for your home gym
Bumper plates are made from rubber and are designed to be dropped from overhead without causing damage to the barbell or the floor. They not only protect your equipment but also allow you to perform explosive weightlifting movements safely.
Bumper plates come in various sizes and colours, each denoting a specific weight. The standard diameter of a bumper plate is 450mm, allowing for consistent bar height during lifts. The rubber construction of bumper plates also helps absorb impact and reduce noise, making them ideal for home gym environments.
If you want to dive into the details and decide whether crumb rubber, bumper plates, or competition bumpers are best for you, we’ve got more info for you here.
Essential home gym setup for barbell training
Once you’ve got your barbell and bumper plates sorted, you might want to look at finishing off the home gym with your very own power rack or some rubber flooring. Whatever you need, we’ve got you covered right here!
A full body barbell workout routine for the home gym
As promised, here is one of my favourite strength training routines that will target major muscle groups and give you that killer full body workout.
15 minute full body EMOM (every minute on the minute):
As always, make sure you have warmed up all these movements with a light weight before commencing this barbell complex!
Every minute, perform:
- 3 deadlifts
- 3 hang power cleans
- 3 thrusters
- Rest until the minute is up, and then repeat.
Even with a relatively light weight, this barbell routine will sort you out! You can easily customise it as desired, e.g. swap out thrusters for front squats if your shoulders need a rest.
These exercises are just a starting point. There are countless other barbell exercises you can incorporate into your routine for full body workouts or to target specific muscle groups.
Let’s get started!
If you want to excel in your strength and conditioning training and improve your overall fitness, I highly recommend you look into getting yourself an Olympic style barbell and some quality bumper plates.
To see some of the best equipment available at clearance sale prices, check out the offers on the ChasingBetter WOD Supplies online store and level up your home gym today!