Best Advanced Workouts With Barbells To Get Lean And Burn Fat

The Barbell Hip Thrust is a strength exercise that targets your glutes using a barbell for added resistance. By resting your upper body on a bench, this move helps you build power and strength in your lower body.

How to do it

1. Sit on the floor with your shoulders against a bench and the barbell at your feet.
2. Roll the barbell onto your lap and bend your knees, placing your feet hip-width apart on the ground.
3. Grip the barbell to keep it stable against your hips.
4. Lift your hips by squeezing your glutes until your body forms a straight line from knees to shoulders.
5. Lower your hips back to the ground in a controlled movement.

The Barbell Ab Rollout is an advanced exercise that helps strengthen your core muscles. You start on your knees, roll the barbell forward while keeping your back straight, and then pull it back to your starting position. This exercise effectively works your abs, shoulders, and back, so it's important to maintain good form.

How to do it

1. Kneel in front of a barbell on the ground.
2. Grab the barbell with both hands, keeping them shoulder-width apart.
3. Brace your core and push the barbell forward until your arms and hips are fully extended.
4. Maintain tension in your abdomen to keep your lower back straight.
5. Pull the barbell back to the starting position while exhaling.

The Back Squat is a popular lower body exercise that builds strength and muscle, especially in the legs. It's an important move in powerlifting and overall fitness routines.

How to do it

1. Set the barbell just below shoulder height and grip it with hands outside shoulder-width.
2. Squeeze your shoulder blades and brace your core by tightening your stomach muscles.
3. Squat down slightly to place the barbell on your neck before standing up and stepping back into a shoulder-width stance.
4. Keep your heels flat and your chest up as you lower your body by bending at your hips.
5. Ensure your knees move outward slightly as you squat down, keeping your back straight.
6. Once your thighs are parallel to the floor, push back up to the starting position.

The Barbell Bench Press is a key exercise for building upper body strength, targeting the chest, shoulders, and triceps. It’s commonly used in fitness programs and is essential for evaluating upper body strength.

How to do it

1. Lie on a bench with your shoulder blades squeezed together and feet flat on the ground.
2. Ensure your head, shoulders, and butt are on the bench throughout the exercise.
3. Grip the barbell slightly wider than your shoulders and lift it above your chest.
4. Engage your core by tightening your stomach muscles as you lower the barbell to your chest, keeping your elbows at a 45-degree angle.
5. Gently touch your chest with the barbell, then push it back up to the starting position while exhaling.

The Barbell Shoulder Press is a strength exercise that mainly works your shoulder muscles. It helps improve your ability to lift weight overhead with stability and strength.

How to do it

1. Stand with the barbell at shoulder height and grab it with your hands shoulder-width apart.
2. Bend your knees slightly and lower yourself to place the bar on your upper chest.
3. Position your elbows under the bar so your forearms are straight up and palms face forward.
4. Lift the barbell straight up until your arms are fully extended, keeping it aligned with your ears.
5. Lower the barbell back to your chest to repeat the exercise.

The Bulgarian Split Squat is a lower-body exercise that targets your quadriceps and helps build strength, power, and stability. By placing your back leg on a bench, it challenges your balance and enhances the workout.

How to do it

1. Stand with your right foot in front and your left foot elevated on a bench behind you.
2. Keep your torso upright and lower your back knee towards the ground.
3. Once your knee is just above the floor, push through your front heel to return to the starting position.
4. Switch legs and repeat the exercise.

The deadlift is a powerlifting exercise that targets the muscles in your back and legs. It helps build overall strength and is commonly used in fitness routines.

How to do it

1. Stand straight with your feet shoulder-width apart and the barbell close to your lower legs.
2. Bend at your hips and knees to lower yourself towards the barbell, keeping your shins close.
3. Grip the barbell with both hands or one hand over and one hand under, while keeping your chest up.
4. Stand up straight by pushing through your hips and knees to lift the barbell along your body.
5. Lower the barbell back down in the same path you lifted it.

The Romanian Deadlift is a strength exercise that focuses on your glutes and hamstrings. It involves bending at the hips while keeping the knees slightly bent, helping you build strength for other hip hinge movements.

How to do it

1. Stand with a barbell an inch away from your shins and keep your core tight.
2. Hinge your hips back and grip the barbell with both hands.
3. Push through your heels and bring your hips forward to stand up straight, lifting the barbell to your thighs.
4. Keep your knees slightly bent as you lower the barbell by hinging your hips back until your back is flat.
5. Once your back can no longer stay flat, push through your heels to return to the starting position.

The Overhead Barbell Lunge is a full-body exercise that improves stability, posture, and strength. By holding a barbell overhead while lunging, you'll engage your shoulders, core, and legs for a balanced workout.

How to do it

1. Stand with your feet hip-width apart, holding a barbell overhead.
2. Step forward with your right foot and lower into a lunge until your left knee gently touches the floor.
3. Push off your right foot to return to standing, then repeat on the left side.

The Pulse Back Squat is a variation of the traditional back squat that adds a small pulsing movement at the bottom of the squat. This helps build endurance and strength in the glutes, quads, and hamstrings by keeping the muscles engaged for a longer time.

How to do it

1. Set a barbell on a rack slightly lower than shoulder height.
2. Grip the bar with both hands wider than shoulder-width.
3. Bend your knees and quarter-squat under the bar, positioning it just below your neck.
4. Stand up to lift the barbell off the rack and step back.
5. Position your feet shoulder-width apart and engage your core.
6. Hinge your hips back and squat down, keeping your knees aligned with your toes.
7. Pulse by raising yourself a few inches without fully standing up.
8. Lower back down to the squat position and then fully stand up to complete one rep.

The Barbell Curl is a great exercise that targets your biceps by isolating the muscle. Using a barbell helps keep your movements stable so you can focus on building strength without losing balance.

How to do it

1. Stand up straight and grasp a barbell with both hands, shoulder-width apart, palms facing away.
2. Tighten your core by taking a deep breath and flexing your stomach muscles.
3. Bend your elbows to lift the barbell to shoulder height, keeping your elbows close to your sides.
4. Exhale and slowly lower the barbell back to the starting position.

The Close-Grip Bench Press targets the triceps more than the standard bench press by keeping your hands closer together. This exercise is ideal for adding triceps strength to your chest workout.

How to do it

1. Lie on a bench with your shoulder blades squeezed together and feet flat on the ground.
2. Grab the barbell with hands slightly closer than shoulder-width apart, and lift it over your chest.
3. Lower the barbell toward your chest by bending your elbows, keeping them close to your body.
4. Touch the barbell lightly on your chest, then push it back up to the starting position.

The Kneeling Squat is an exercise that strengthens your thighs and glutes while being easy on your back and knees. It's especially good for beginners or those with limited mobility since it requires no balancing.

How to do it

1. Start in a kneeling position with your knees hip-width apart and toes tucked under.
2. Engage your core by inflating your stomach and tightening your abs to keep a straight back.
3. Sit back towards your heels, then return to the starting position.

The Australian Chin Up is a bodyweight exercise that strengthens your back, biceps, and shoulders. You perform it from a low, inclined position using a bar, making it easier than regular Chin Ups. It's a great way for beginners to build strength towards full Chin Ups.

How to do it

1. Lie underneath a low bar and grab it with an underhand grip, hands shoulder-width apart.
2. Keep your legs and body straight, starting with your arms fully extended.
3. Pull your chest towards the bar while keeping your elbows close, engaging your core to maintain a straight line.
4. Lower yourself back to the starting position and repeat.

The Front Plate Raise is a great exercise to strengthen the front of your shoulders. By using a weight plate, you can effectively work your anterior deltoids while keeping the movement smooth and controlled.

How to do it

1. Stand upright and hold the sides of a weight plate in front of your waist.
2. Keep your arms slightly bent and raised the plate to just above shoulder height.
3. Lower the plate back to the starting position, maintaining a neutral back throughout.