BARBELL WORKOUT 🏋️♂️ for Beginners | 13 Essential Exercises for Total Body Training
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- Опубликовано: 2 авг 2024
- 😮3 Minute Hip Mobility Routine (FREE VIDEO)*
www.criticalbench.com/hipmobi...
*If your hips are loose, pain free and moving well, all 13 of these lifts will be instantly improved!
Getting started with weight training can feel overwhelming for the beginner lifter... I get it! So as a Strength Coach who's been working with people for over 20 years I felt compelled to make an indepth barbell training video that thoroughly breaks down 13 of the most important exercises for the beginner lifter. Of course there are others... but I chose these on purpose!
Barbell Workout for Beginners that help with Total Body Training. Here are the 13 essential barbell exercises to add to your workouts for total body strength.
1. Bent Over Row
2. Overhead Press
3. Squat
4. Deadlift
5. Bench Press
6. Close Grip Press
7. Curl
8. Arm Extension
9. Shrug
10. Upright Row
11. Lunge
12. Step Up
13. Good Morning
Please, if you'd like more information about these movements or others you don't see in this video, just comment and I'd be honored to help you along. ~Coach Chris and Team Critical Bench
#criticalbench #strongbydesign #barbell #barbellworkout #beginnerworkout #bestexercisesforbeginners #totalbodyworkout #fullbodytraining #exercisesforbeginners #beginnerfitness #totalbodytraining #coachchris #beginnertraining #weighliftingbeginners #criticalbenchworkout 
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😝 *FREE VIDEO! 3 Minute Hip Mobility Routine:* www.criticalbench.com/hipmobility/ *and here is a 3-Day Split to get you started!* *DAY ONE 1. Bent Over Row, 4. Deadlift
, 7. Curl, 9. Shrug, 10. Upright Row ---- DAY TWO 2. Overhead Press, 3. Squat, 5. Bench Press, 6. Close Grip Press, 8. Arm Extension ----- DAY THREE 11. Lunge, 12. Step Up, 13. Good Morning, plus add in these lifts for some upper body push/pull 1. Bent Over Row and EITHER 2. Overhead Press or 5. Bench Press. That gives you 5 exercises per workout. Rep ranges will vary based on goals. If strength goals, go with 4-6 reps. If muscle size (hypertrophy) goals, go with 8-12 reps. Stay strong, Coach Chris :-D*
Criticalbench how many reps and sets should i do?
@@rosemarieestrella4787 more than likely that's going to depend on you, rep numbers are there, sets can vary I would say somewhere between 3-10 again depending on what works for you
Hi can you do all exercises in one day, three times a week or is that too much?
Joel Egan Hi Joel please read the pinned comment which gives you a healthy breakdown for all these exercises.
@@joelegan80 Our bodies have different ways of coping with exertion through workout and exercises. Just make sure that you can cope with the workout routine before doing it. But that's how our bodies are amazing, it can adapt and adjust, just don't rush it. Take care and update us on your fitness journey!
Barbell Exercise 3 day split
Day 1:
1. Bent over row 0:57
2. Deadlift 8:10
3. Curl 14:49
4. Shrug 11:55
5. Upright Row 21:30
Day 2:
1. Overhead Press 2:50
2. Squat 5:46
3. Bench press 17:10
4. Close grip press 19:37
5. Arm extension 31:45
Day 3:
1. Lunge 26:37
2. Step up 29:35
3. Good morning 24:00
+ Add these lifts for additional upper body push/pull:
1. Bent over row 0:57 + Overhead Press 2:50/Bench Press 17:10
Goal: Strength Reps: 4 to 6
Goal: Muscle Size(Hypertrophy) Reps: 8-12
👍👍👍 good stuff!
You’re a legend!! I was just going to plan these out. Thank you!
Should you take a day off in between these sorts of exercises?
I have a back injury and dont wanna push myself too hard, but I do wanna start getting my strength back up.
@@adamr6621 work out Monday Wednesday Friday
what do you consider muscle size and strength reps? i mean how heavy should it be? is there a formula for height weight in or dee to decide how heavy the bar should be
As a girl who has always wanted to try deadlifts and different barbell exercises but been too scared to approach the "male" part of the gym THANK YOU! I bought myself a home barbell to practice some technique so I can get the confidence to then go into that part of the gym and start increasing weights once I've got technique sorted. Thanks for doing this video & making everything so simple and not making us beginners feel stupid 🥰
You're most welcome, Alisha! Check out our channel for tons of great videos that can help you out and suggest techniques for you. 🏋️♀️
R u super jacked now
That's awesome 👌
Same.
I work with a women who does dead lift competitions. As soon as you’re comfortable I say you should go to the dude part of the gym and show them up. Get it girl! Good luck.
I'm a beginner and this is exactly what I needed I'm new to weights I mainly do calisthenics but these workouts are amazing thanks!
Glad you like them!
This is great. I just started exercising for the first time in the past two months.
A lot to learn and this helped immensely.
Glad it helped, Jared!
Amazing video! I'm recovering from a shoulder injury from a few years ago so watching this video has given me new life. I've been training again for the last 2 months and it hurts. Gonna try your way.
Awesome! Let us know how you do
I wished you were my instructor or I have seen this video sooner. You give a great visual insight into each exercise especially with the form and movement. Great video, best one out there yet!!! 👍🏼
Thank you, that’s very kind. We do our best 👍
Just subscribed! I am 57, and DETERMINED! Thank you so much for this. It gives me a routine that I can easily follow. Again, thank you!
You got this, Bob! We're glad to help you with your fitness journey :)
This vid has changed my life, bought a bench and a barbell a while back, didn't know what to do with it, this has totally got me on track. Be interesting to see where to go once I've really got to grip with these, takes a bit of time.
You got this, Gabriel! 👊
same here, bought a barbell myself last week and couldnt think what to do other than arm curls. this video is exactly what i need.
P
How is it going?
@@Criticalbench p
Great video! I used to do pretty much all these exercises in my front room over 40 years ago in the winter as training for bike races. I got them from a book and luckily managed to keep good form - as I can see from your demo. I keep meaning to use my barbell again but never get round to it. Now I’ve seen your great demos I think I have the confidence to start again. Also, I think I’ll be ok just limiting myself to these 13. It is easy to get confused with all the variations out there.
Thank you so much!! I appreciate you. Keep training hard 👍🏻💪🏻😉
I always come here to confirm the basic form... Each time I learnt something new and areas where I can improve. Thanks a dime.
Happy to hear that!
This is, hands down THE BEST video on Beginner Weight training on RUclips. Infact it makes you want to get to the weights and start lifting truly. Thanks for this amazing video.
Glad it was helpful!
I've been using this program for 2 weeks and I have to say thank you for posting this. I just pulled a 300 lbs deadlift and highly recommend that people do the three day workout routine.
Sounds like it's working really well for you. Keep it up!👍
This guy is great, his experience and knowledge is very super helpful; thank you so much for your videos, I'm 57 years old and I love and feel great since 'v been following your instructions.
We're so glad it's working well for you! Keep at it!! :-)
I’m new to lifting and this is by far the best video I’ve seen. It’s the only one that’s given me the confidence to try these things in the gym. I’ve always felt kind of lost and embarrassed, but I’ve been watching this video every time and getting more and more confident. Thank you!!
That's a great feedback, so glad it helped. Stay confident!
This is a great video. Very informative, straight to the point and incredibly helpful! Thank you for making this video :)
You're welcome, Lindsay!
I completed 12 of the 13 exercises!. Thank you for your guidance. 🤟
Great job! Keep at it! 👏
Excellent instructor, explained all the moves very well, love this video
Thanks so much!
Hello, ur instrùctions following with advices are so well said, step by step, thanks to u now i can make those moves properly without mistakes.
Thank you. So glad you liked this video
Outstanding info, so many avoid the basics, takes time, hard work, persistence, it will pay off
Sorry pal, I accidentally hit the "dislike" button while trying to close the pop-up ads on my phone x-)
Hey bro i recently got diagnosed with Ulcerative colitis and lost a lot of muscle mass and strength few months ago. So now I've joined gym to get in shape from last 15 days. i can only lift 5kg - 7.5kg of dumbell max and can't do much with barbells. Should i just focus on Improving with Dumbbells now and barbell later when i get enough strength or keep trying with Barbells simultaneously.
Excellent workout! Thanks for posting.
Please, how would I split this into a 3 days a week workouts?
Good question......I was wondering the same thing! Any pointer?
I just got my Les Mills weight set for Xmas. Your video is excellent. Everything I needed to know you addressed and safety precautions/education you provided were outstanding. Thank you!
Glad it was helpful!
Perfect form on every exercise, great video man, thanks! 👊👊👊
You bet!
Great video! I’m a beginner and this is exactly the information I needed! Thank you!
Right on time, Sofia! 👊
Finally! This is what I've been waiting for. Allot of great info. on do's and don't's. Could I do these all in one session or is it better to mix it up? This is a good one 👍🏽💪🏽
Glad you found it, Kelly 👊
You could do it in one session. Some people do full body three times a week. But you’re going to be worn out if you add intensity and volume. Most people start off with squats first some with OHP but usually with me when I do full body when I do squats first I’m worn out by the time I get to the smaller muscle groups. And I can’t lift my heaviest on my squats when I do the smaller muscle groups first. Give it a try and see how you feel
@@SuprEmpth fut
I’m really new to working out but I know I have a solid beginner build to get thru this easily, I’m going to sign up to my gym tomorrow and I’ll strictly work on form
Linkux Snooks Awesome 👏 Good stuff!
Awesome video, very informative, the instructor was legit couldn't ask for a better instructional video!
Thank you -- we appreciate that!
Fantastic routine for a beginner like me and really motivating.
I shall come back and let you know how I got on.
Thanks very much
Dr.Vakkalanka
Anil Vakkalanka You are very welcome Dr V, thank you so much for watching!! 🙏😆👍🏻
Just bought my first barbell and plates the other day. I’m going to go through this during my next workout.
You got this!
Pretty dang solid list. I could definitely do these at home when I buy a squat rack.
And two 100lb plates.
Old school movements are still the best and if done correctly it’s very effective!!..great reminders of how to execute each exercise right even if you already know.. great video, not a lot of talking but enough to explain to newbies!!.. thanks for sharing!! 👌🏼😄
Thanks!
So happy I found your channel. I just bought my first barbell and will be starting today. Awesome video. I saved it and will definitely be using it for guidance. Thanks!
Awesome! We're so glad to have you here and hope it helps you with your health and fitness goals 👊
Me too! I grabbed my set just in time before the lockdown! The qeues for gym equipment were so long! But well worth it 😉
What a great video! So far I've done all these wrong.And we're only on # 4 exercise!! Your a good speaker ,and you got the music in the background nice and low so we can hear you. Thats refreshing!
Thanks so much and I'm so glad this video helped you. Love your commitment to working the process!!! 💪🏻
@@Criticalbench Thank you for making these videos!!
So well explained and demonstrated. Thank you very much.
You're very welcome!
Massively helpful thank you. A great start to coming off my multi gym and using the barbells and bench I’ve just acquired.
Great to hear!
what a good content , thanks 👍👍👍
Super super helpful! Like all the time you took to explain the exercise and to stress proper form. Very informative!
Awesome! Glad you found it helpful, Cheryl 👍
Excellent biomechanics. An impressive physique can be built with the basics. Coming back into weight training at the age of 55 and have always believed in this format. Thanks for the refresher!
You're welcome!
Thanks so much this is excellent, just bought a cage with all the goodies and had no idea where to start, this info is the best EVER!
You are so welcome!
Awesome explanation... It is very clear to understand every small detail for beginners. Thanks.
You are welcome!
Beautiful gym buddy, great content!
keep up the solid work.
Thanks! Will do!
Love this man so simple humble true
Thank you very much 😉🙏
Without a doubt, this is the best tutorial I've seen on RUclips. Thanks a million!
Wow, thanks! 😎
Today I am starting with barbell lifts needed a first beginner video thanks you so much for this.
Glad I found this video,thanks for all the advices!
Glad it was helpful!
Awesome. I might incorporate most of these barbell type exercises in my workouts..... that is when the bloody gym re-opens after lockdown.
Sounds great!
I’m overweight and just starting to lift. This was awesome! Subscribed!
Awesome! Thank you!
U still overweight?
Great video, I added the calf raise to the list.
Thank you!
Nice work! 👏
This is a great video, thank you!
You're very welcome!
Good job. Have a bench press in my yard which was just getting rusty. Clear explanations. Thanks
You’re welcome 😉 💪🏻
thank you! this is so helpful for fixing my form :)
You are so welcome!
As a beginner who has had a spinal fusion and now rods in my back, I am going to ensure I start with just bar weight on these. I have been hesitant to try any complex compound movements due to my back history. I am taking a HUGE fitness turn in my life and now these type of exercises seem beneficial with proper preparation and time. I have used my back as a huge excuse for so many things in my life that have kept me from doing things that looking back on would have been good for me. It is a serious back issue, so thanks for helping me understand form and what to do in these exercises!
Glad we could help, keep working towards getting better and stronger! Stay blessed 🙏
Excellent tutorial! Great information and demo - neatly presented!
Thank you so much!
You're very welcome!
Great information really good job
Thank you for watching!
Thanks much for this sir I have learned something from you today 😊 👍🏾👍🏾
You are very welcome!
Great video bro. I subscribed. Really glad I stumbled across your channel. Keep up the good work!
Thanks! Will do!
Very informative and easy understanding!!
Thank you so much!! I appreciate that 😆👍💪
Great video.. I got a barbell during lockdown and didn't really know where to start till I came across this video 😁
Great 👍🏻 to hear!!! So glad this helps you along. Coach Chris
Hey man. First of all... great video! I am new to weight training and figured I would start here with the exercises shown in the video. I would like to ask, what are the recommended reps?
Awesome video !!! Thank you so much !
My pleasure!
Good video interesting information 💪🏋️♀️
Thank you for watching!
Thank you so much, the way you have explained, can I do all the sets at one time or what you will suggest, because I have only barbell in the current lockdown situation. Please assist me
I'm not sure I understand. You can do this workout as a full workout or you can split it up into 2 or more workouts
This is a great video, great information for beginners, myself included, thank you!
You're very welcome!
Informative, but also funny. I lost it when I heard that “boom”. I like this guy.
Thanks 😉👍🏻 A good “boom” goes a long way!! 💪🏻
Type 2 diabetic, looking forward to weight training after shedding this fast food body! Thanks🦾
You're welcome
Sir your explainations is very good thanks you so much
You are most welcome!
Thamk you for this really appreciate this❤
Thank you so much for such a detailed video❤️
You’re welcome!
Best tutorials , thanks
You're welcome!
Damn what an awesome video. Thank you!
thank you...this is the only video i needed
You're welcome!!
Just ordered my bench and barbell ...Good information
Awesome! We can't wait for you to try it 👍
Well done Bro 👍👍
Keep it up 🙏
“65lbs not a lot of weight” I am very anxious with lifting the barbell bar by itself😂 Im scared if I put any light weight on it I’ll either fall or soemthing
Start with just the bar. There's nothing wrong with that!
very good explanations , nice job ,thank you very much ,i like your chanel
You're welcome. Stay tuned for more!
This video was really informative Thankyou so much.👍💯🏋️♂️
Glad it was helpful!
Really good instruction. Thanks!
Glad it was helpful!
THANK YOU! So helpful!
Glad it helped!
My favorite video for deadlift training. Thank you fellow believer!
My pleasure!
xThanx for the info , specially on the step up.
No problem 👍
Lol we have the same shoes. Great video tho, just bought a squat rack and barbell and the tips on proper form are a life saver.
That's awesome!
Great video!... im a beginner will try to learn to do few of them in gym soon. Thx alot for the video😊👍
Happy to help!
Never heard of good mornings. I'm gonna try some tomorrow. Thanks.
Awesome! Hope you enjoy!
Great video! I have a tip for you, I think it would have been nice if you explained shortly what specific part of the body each exercise works out. Thx!
Thank you for your feedback 👍
Thank you!
You're welcome!
Great video, thank you for sharing 👏🏻👏🏻👏🏻
You’re welcome!!
Amazing video! really helped
Awesome! Glad to hear this has helped.
thanks man, very nice explanation of everything!
Glad it was helpful!
Great Video! Subscribed!
Awesome, thanks so much Cameron! Chris
You are best trainer ever
Well thank you very much. I do appreciate that. ~ Coach Chris
Excellent video on barbell workout. The best tutorial on barbell exercises. Great job. Very educational. Thank you 😊 👍
Glad you enjoyed it! Stay Strong 💪
Thank you for the guide! still (relatively) new to gym stuff. Have not been able to have access to a barbell (for numerous reasons) nor have I been able to have someone to learn from. This definitely helps with my anxiety from not knowing what to do at the gym, especially barbell exercises.
Some questions: for exercises like the bench press, close grip, and skull crusher, If I dont have a spotter and the exercise suddenly gets too demanding (too heavy or fatigued) is there a way to set up the rack to act as a safety spot? On a similar note, for the good morning and Overhead press, how will i know whats the proper height to set up for the exercise and what is a good way to (apologies for lack of a better term) "disengage" from the exercise if it gets too heavy to rack it back up?
Thanks again!
This is a tough question to answer without seeing the set up you have. Ideal you'd have access to a power rack that has safety bars/features for all of those lifts.
If you're relatively new, and don't have a ton of equipment I'd stick to dumbbells which are easily able to dump off the side or onto the ground so that you don't drop any weight on yourself. Eventually you'll be comfortable enough and have the confidence to move heavier weights without fear of injuring yourself. Just stay they path 💪
@@Criticalbench sorry, im not too good at explaining myself. But the set up is exactly as shown in the video. Working up the courage to finally sign up for a gym membership and make use of the barbell rack. Same questions above still applies.
I think its also a worry of unintentionally picking too high a weight or burned out without knowing what to do to re-rack especially if im by myself. Not sure if it was explained in another video; just stumbled upon this and the channel! Thanks again!
A good refresher
Yeah! We all needed some little reminder!
Helpful!!!!! Thanks dude!
Joseph Corinthians Much appreciated! Thanks Joseph
Helpful!
Awesome! Glad it was helpful!
I'm doing now this , feel powerful
That's great
Great video 💪
Thank you for watching! 🤝
Thank you!!
You're welcome!
Thx for the great video- can you recommend a training program/ schedule for beginners wanting to lift 3 times a week.
The best program is the one that works for you. Honestly there are millions of good programs out there, it depends on your goals, your current level of health, and your access to equipment.
Hi Murthy.. Coach Chris here... for a three-day a week muscle building plan I'd recommend a push day, a pull day and a full body day. So one day dedicate your movement to all pushing like squats, overhead press, bench press and tricep work. Another day would be all pulling like deadlifts, pull-ups, rows and bicep work. And then your third day would be a combination of push and pull hitting the entire body. That'd be a great approach for just 3 days per week! 👊💪👍