How to Exercises Olympic Bar and discs to train your whole body

Exercises Olympic

Exercises Olympic Have you ever wondered if with a single Olympic bar you can work your entire body in full? The answer is yes, and you can do it by gaining muscle mass and strength since you can use discs to add all the ballast you need and also do multi-joint exercises.

It is important, in many of these exercises, to use Olympic equipment. It is not a whim, the Olympic discs have fixed dimensions so that when we deadlift, for example, the bar is at a certain height from the ground.

On the other hand, I normally recommend the Olympic bar not only because it has a certain weight and dimensions but also because it also has bearings at the ends that allow us to make turns to the bar and this is mandatory especially in Olympic movements.

Exercises Olympic

Exercises Olympic

Here are the 15 exercises with only an Olympic bar

  • Squats
  • Overhead squats
  • Dead weight
  • Good Morning
  • Barbell row
  • Barbell T Row
  • Bench press
  • Narrow Grip Bench Press
  • Military press
  • Push jerk
  • Clean or loaded
  • Split jerk
  • Barbell lunges
  • Barbell Calf Raises
  • Hip thrust

Squats

This exercise could not be missing from this list. Squats are, perhaps, the best way to fully train your legs and if you do them with an Olympic bar and free, even better. Always remember to prioritize the deep squat and take care of your technique to avoid injury.

Overhead squats

Overhead squats require flexibility and strength. Not everyone is capable of running it correctly, especially when we start out, so be patient. You have to keep your arms straight and locked so that the bar is over your head, lower enough to get a deep squat, and prevent your body from leaning forward during the movement.

Dead weight

With squats you work practically the whole leg but with the deadlift you get to work practically the whole body. It is always important to take care of your technique, but in this exercise it is even more of a priority that you seek to do the perfect deadlift. This poorly executed exercise can be harmful.

Good Morning

Saying good morning we are going to work the lower back area as well as the glutes, hamstrings and hamstrings. Remember that during the execution we lean the torso forward, but we must keep our back straight by sticking out our shoulders. If you can’t hold the position, you are probably using too much weight.

Barbell row

The barbell row will work practically your entire back with the only need for an Olympic bar. To execute this movement well, you must avoid gaining momentum with the hips and torso. The force must come from the arms and, mainly the back if you will not be wasting time.

Barbell T Row

A variant of the row to work the back is to do the T row using in addition to the bar a corner support for the bar. This exercise can also be done on a machine, although I personally recommend prioritizing this free variant.

Bench press

To work the pectoral and develop your pushing force, the best thing you can do is bench press. Remember to retract the scapula and keep your feet on the ground. As much as your back curves when your feet are on the ground, this position is more comfortable, safe and stable.

Exercises Olympic Bar
Exercises Olympic Bar

Narrow Grip Bench Press

By modifying the range of the grip from the previous exercise, we were able to greatly increase the involvement of the triceps and turn the chest exercise into an arm exercise. Obviously in this exercise we will not be able to move as much weight as the technique is less efficient.

Military press

Work your shoulders with the bar by doing a simple military press by bringing the bar over your head until your arms are fully stretched. There are people who still do this movement by carrying the bar behind the neck and by doing this the only thing we achieve is to increase the risk of injury.

Push jerk

This movement is very similar to the military press, but in this case instead of doing the movement only with our shoulders we use a leg push to start the movement and thus bring the bar to the final position with the arms fully stretched over our head.

Clean or loaded

This exercise also called clean is an Olympic exercise widely used also in CrossFit workouts. It is important to execute the clean well. This movement begins the same as a deadlift, but the bar must end on our shoulders so we are talking about a more explosive movement.

Split jerk

The Split Jerk is an exercise extracted from the Olympic movements that consists of bringing the bar from our shoulders to a position above our head with the arms stretched out. To do this, we give an impulse and get under the bar, taking one foot forward and the other back. It is a movement that requires a lot of technique and that we can combine with others such as the clean, for example.

Barbell lunges

We normally do dumbbell lunges for comfort, but we can do it perfectly with a barbell. We can do it on site, backwards or going up to a drawer, for example.

Barbell Calf Raises

Another exercise that we also usually do with dumbbells or directly on the machine, but that we can do with an open bar without any problem. In this case it is important to place a support on the heels to facilitate movement to work the calves well.

Hip thrust

Perhaps the best glutei exercise and that is why it is becoming more and more common and common to see in gyms. A very common mistake is to force the position of the neck and this can end with contractures and pain in the area.

Exercises Olympic

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