Overview of the most effective barbell exercises for beginners

 

This is a short overview of the most effective   barbell exercises which beginners can do. I left the Olympic lifts out on purpose as they are harder to learn than this selection.

Topics: Bench Press, Deadlift, Squat

Deadlift or squat for glutes

Both are good for your glutes but the squat is the one I would do if I had to choose. A nice hack is to squeeze your glutes each rep no matter of it is squat or deadlift. 

Topics: Lift stronger, Deadlift, Fitness, Strength

Deadlift and squat programs

There are many squat and deadlift programs out there. Here is a rundown of the most popular and instructions for two lifts. 

Topics: Deadlift, Squat, Fitness, Strength

Deadlift or back extension

 

The deadlift is the better option for overall strength and fitness. If you specifically want to target a weak lower back do back extensions. 

Topics: Lift stronger, Deadlift, Fitness, Strength

Deadlift and lower back

Training the deadlift also covers the lower back. Only doing deadlifts will leave you with a bottleneck in the smaller muscle groups soon. Incorporate some low intensity, high repetition lower back work to remedy this. 

Topics: Lift stronger, Deadlift, Fitness, Strength

Deadlift or squat for mass

The short answer is to do both. The better lift for lifting for mass is the squat. Try trap bar deadlifts instead of barbell deadlifts if your main goal is mass to lower back pain. 

Topics: Deadlift, Fitness, Strength

Deadlift and overhead press

The deadlift and overhead press make a good push / pull combination for a complete session in one day. You get your entire body worked using a barbell.

Topics: Lift stronger, Deadlift, Fitness, Strength

Deadlift vs power clean

The deadlift is the tool of choice for anyone who wants to pack on muscle and get stronger. The power clean is your go-to exercise if you want to stay the same size and strength but unleash it faster.

Topics: Lift stronger, Deadlift, Fitness, Strength

Deadlift feels like a squat 

 

Build more tension off the floor and think of the deadlift as a hinge. These are the best tips to make your deadlift feel less like a squat. Tension is key. Once you maximize it the deadlift will not feel like a squat anymore.

Topics: Deadlift, Fitness, Strength

Deadlift and row

The deadlift and row are a good combination for powerlifters who want to be better off the floor and bodybuilders who want to thicken their backs. The row is more suited to the upper back while the deadlift takes care of the lower back and hamstrings.

Topics: Lift stronger, Deadlift, Fitness, Strength