4 Progressive Barbell Workouts for Strength and Power
The barbell is one of the best tools for building real strength; you just need the right routine. Use these 4 barbell workouts for strength and power. They may look simple, but you’ll quickly realize that each one means business.
Just like any good piece of workout gear, the barbell is extremely versatile and will provide you with all the workouts and exercises you need to build strength and power over the long term. It also give you the ability to progressive with extremely small increases in weight. Use these 4 progressive barbell workouts for strength and power and see how quickly you can make gains.
Barbell Workout #1: Keep it Simple
If you’ve never used the barbell before, or if it’s been a while, start with this workout. It will engage your entire body with basic, essential movements. Use a relatively light weight and try to complete each set without putting it down. Rest for 1 to 2 minutes in between sets.
|EXERCISE||Sets x Reps|
|Barbell Bent Row||5 x 20|
|Good Mornings||5 x 20|
|Barbell Shrug||5 x 20|
Barbell Workout #2: Basic Olympic Lifting
Olympic Lifting is a different beast; one that demands proper form. If you’ve never been taught Olympic Lifting by someone who knows what they’re doing, GET A COACH. Then, bust out this barbell workout. Rest as much as necessary to ensure that you have good form with each rep.
|EXERCISE||Sets x Reps|
|Barbell Snatch||3 x 8|
|Barbell Clean & Jerk||3 x 8|
|Barbell Clean Pull||3 x 8|
Barbell Workout #3: Getting More Serious
Once you feel comfortable with the basic Olympic lifts and you’re starting to find the workouts a little too easy, then it’s time to get more serious. Try out this workout created by our Silver Wolf Brandon Hobbs. If you have questions about it, feel free to reach out to him on Facebook.
|Back Squat||Work Up to 90%×2|
|Snatch+Hang snatch:||10×1 @ 85% of 1RM|
|Clean+2 Jerks:||Every 90 sec 5×1 @ 80% 5×1 @ 85%|
Barbell Workout #4: Keep Progressing
Another killer barbell workout for strength by Silver Wolf Brandon Hobbs. Again, make sure to maintain proper form and getting coaching if necessary. You’ll notice that as the workouts get more advanced, so does the need for tracking your progress and really knowing what your limits are.
|Front Squat||Work up to 85% of 1rm then 1×3 @ 85%|
|Snatch+2 sec pause @ Knee Snatch||3×1 @75% 3×1 @ 80% 3×1 @ 85% 1×1 @ 90%|
|Squat Clean+Front Squat+Jerk||2×1 @ 80% 2×1 @ 85% 2×1 @ 90% 2×2 @ 80%|
|Romanian Deadlift||4×8 working up in weight|