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Barbell without collar [Article, Video]

Posted by Pascal Landshoeft

Feb 22, 2020 9:00:00 AM

 

How to use a barbell without the right setup

Barbell without collar

This is an overview of how to use a barbell when you do not have all the right ingredients at your disposal.
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Barbell without rack

 
If you don’t have a rack at home or if the one at the gym is taken you can still train. Use the barbell with movements that start from the ground instead of an elevated position. Once the rack is free you can move on to what you wanted to do originally. Options are: 
 

Deadlift 

 
The deadlift is one of the three big lifts together with the barbell back squat and the barbell bench press. The deadlift will form your back and push your maximum strength. As it starts from the ground you will not need a rack to perform it. 
 

Row 

 
The barbell row is also a classic. In many modern programs, it does not get as much love as it deserves. The barbell row is like the spinach of barbell training. Everybody knows it’s good for you but rather have something else. The main variations of the row are: 
 
  • Bent over row 
  • Pendlay row
  • Yates row 
 
The bent-over row is the classic row where you get the bar off the ground hip height. Then you lean forward and start rowing. Keep your back straight and control the weight. Another variation is to go for maximum strength and involve the entire body in the row. This version is usually preferred by powerlifters and strongman. 
 
The Pendlay row starts from the floor. This means you will reset each repetition from a dead stop. Compared to the bent-over row this provides a longer range of motion and lower tolerance to cheating. 
 
The Yates row starts with an inverted grip. Apart from that, it is the same as the bent-over row. Dorian Yates used it to build his impressive back in his hay day. 
 

Clean and Jerk 

 
The clean and jerk is the Olympic lift for which most lifters can do more weight on. The first glass brings the bar from the floor to the chest. In the second phase, you push the bar from to your chest overhead. All you need to do this exercise is a platform, barbell and some bumper plates. 
 

Snatch 

 
The snatch is the more technical of the two Olympic lifts. In the snatch, you move the weight directly from the floor over your head. No stop on the shoulders. This makes it harder as you have to stabilize the weight with your arms only and have to perform an overhead squat instead of a front squat to get upright. 
 

Shrugs 

 
Shrugs are a great exercise to build your traps. Pick the barbell up from the ground. Bring it to hip height. Once there, start shrugging just like you would when you do not know the answer to a question. Just keep holding on to the weight. 
 

Barbell without spotter 



When you are training with a barbell without a spotter get your safety setup right. This usually means to set up the safety pins up at the right height for you for the bench press and squats.
 
For the bench press form an arch when you are on the bench. Look up how powerlifters bench press. Place the pins just an inch below the highest part of the arch. This way you will be able to lower your chest and rest the bar on safety. After this, you can push the barbell forward and exit. 
 
For the squat get a deep as you possibly go with a very lightweight. Not with the empty bar. Place the pins a little below this position. The idea is that you can deload your weight by simply leaning forward in the lowest position. 
 

Barbell without bench 



 Personally I think a barbell, rack, and bench should be bought at the same time. Otherwise, postpone the purchase and keep saving. If you were to buy a barbell without a bench, keep to the list of exercises I have already shared in this post and add the barbell back squat and military press. 
 

Barbell without collar 



You can get barbells without collars and this is fine as long as you lift light and not Olympic. As soon as you lift heavy and Olympic get collars so that the weight does not get a mind on its own.