Barbell Foundations An introductory guide to getting the most from the barbell

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BARBELL FOUNDATIONS

An introductory guide to getting the most from the barbell.

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– The Author James Lee Founder and Head Coach at Simple Sessions MNU certified Nutritionist James has 8 years experience in the Fitness industry, specializing in bodyweight and strength training. Having worked with a wide range of clients from complete novice to semi-professional athletes, it has become apparent that a solid foundation of mobility, strength and control, beginning with mastering bodyweight movements is essential to reduce injury risk long-term and maintain joint health for life. Barbells, are a very powerful tool for developing strength and mobility when used correctly and in conjunction with a suitable programme. The versatility of the barbell (and variants like the hex bar, safety bar etc.) make them an exceptionally useful tool when it comes to building muscle and strength.

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However, anyone can use this equipment to build muscle, strength and skill whether you are training at home (if you have space) or in the gym and most will be able to achieve a decent level of strength should they wish, no matter your age or start point. My aim for this e-book is to provide you with the basic tools that you need to build a solid foundation of movement and control through several key positions from which to develop these more advanced skills safely and effectively. Please take a minute to watch this introductory video.

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– Content s

01  02  03  04  05  06  15  16 

The Setup

Page 5

 arm Up and W Joint Preparation

Page 6

The Foundations and Key Positions

Page 7

Adding Movement and Building Strength Through Range

Page 8

Getting the Reps In

Page 9

Structured Sessions – Initial Weeks

Pages 10–18

Standards for Progression

Page 19

The Next Steps

Page 20

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01 The Setup Key Points

Other Considerations

01 E  nsure you have adequate space, and that you can safely move and drop the bar if needed without injuring yourself or others.

01 Do you have any current injuries?

02 M  ake sure that the kit you are using is sound, and that you have clips to secure the weights. 03 W  e highly recommend that you spend 5-10 minutes working through a shoulder specific warm-up and joint preparation sequence prior to training.

Useful Extras 01 C  limbing/gymnastics chalk – to aid with grip, especially as the lifts become heavier. 02 M  ost 7ft barbells are 20kg, although Ladies weightlifting bars are 15kg – so its worth checking.

02 Have you got a history of joint problems, or other medical conditions? If you answer ‘yes’ to any of the above, we recommend that you speak to your doctor or physio prior to training with the rings to get the go ahead. If you get the all clear, it is imperative that you don’t rush, and progress only once you are completely comfortable with each stage. If you feel like you need more feedback or an individualized approach, feel free to book a consultation call.

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02 Warm-up and Joint Preparation Fail To Prepare, Prepare To Get Injured

Joint Preparation Sequence

The warm-up and joint preparation element of each session is arguably the most important aspect to get right.

01 Our aim is to take all of the joints that we will be using through their full range of motion actively and passively, introducing some low level load throughout this range.

Especially as we progress, the skills that we will perform will require us to have access to our full range of motion at each joint we will be using, and the tissues/joints need to be able to move freely. In order for that to happen, it helps to have a, focused, full body mobilization sequence. The amount of time you spend on this phase will depend on your level, your injury history and how you feel day-day. Sometimes you may feel tight or movements may not feel smooth, in which case, it is advisable to spend extra time warming up in order to get the most out of your session. The added benefit of a focused warm up process is to get you into the best headspace to concentrate – something that is especially important when we are trying to learn new skills.

02 When it comes to using the barbell, many of the movements can be considered full body, so making sure we understand how to move each joint is helpful. 03 This process will enable you to find out any areas of tightness, or restriction so that we can focus on improving them and possibly adapt our session accordingly. 04 Watch this video for my recommended, full body warm up sequence.

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03 The Foundations and Key Positions Fail To Prepare, Prepare To Get Injured

Key Positions

There are several key positions that you need to master to build a strong foundation of control and stability before progressing on to the next level of skills. I’ve listed them below, with walkthrough videos attached for you to watch and practice.

01 Breathe and Brace 02 Rack Positions (back, front, zercher, overhead) 03 Grips (various options)

If you have any questions or require more information, please ask via e-mail at [email protected] using the subject ‘Barbell e-book question’.

Primary Movements These drills are designed to teach you how to move and develop control through the major joints of the body. 01 EDPR (elevation, depression, protraction, retraction) 02 4 point hump and dump 03 Single leg balance and hip drills

build a strong foundation of control and stability

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04

Adding movement and building strength through range Once we have got to grips with the key positions, we can think about adding the next layer and build strength through the ranges that we have developed. I have massively simplified this into two layers comprising the main compound movements (bear in mind each exercise has its regressions and progressions).

Layer 01 01 RDL (Romanian Deadlift) 02 Conventional or Sumo Deadlift 03 Split squat/ Step up / Lunge 04 Bench Press 05 Overhead Press 06 Squats: Front, Back, Zercher 07 Pendlay row 08 Hip Thrust

Layer 02 (Beyond the Scope of this E-Book) 01 Overhead Squat 02 Snatch 03 Clean and Jerk

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05 Getting the Reps In Now we have the basic movements outlined, in order to build we just have to get the reps in – the best way to achieve this is to train these movements several times/week. This is where we build our movement capacity and strength – we can essentially treat this part of the process as you would any other programme, where we are aiming to create progressive overload using various set, reps and tempo systems to develop and condition good quality movements.

develop and condition good quality movements

The movements outlined on the previous page are the end results. If you are just starting out with the barbell or training in general, we are likely to have to regress these movements initially, to enable you to perform sufficient, high quality reps. This is where our initial testing comes into play – we utilize a structured test for each movement to ascertain our start point in order to implement the appropriate regression of each exercise to enable safe and effective progress.

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06

Structured Sessions Two Week s For You to Test Out Step 01 Test Days These initial sessions will give a good indication of your current level and capabilities with this equipment. For the purposes of this initial test sessions, we will work to a technical 3RM (3 rep max). To understand why please watch this quick video.

Step 02 2 weeks of programming so you can get some practice in and begin to develop the key positions, and start to incorporate the layer 1 movements.

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07

Test Day 01 Block

Exercise

Notes

Warm-Up

CS-10

Full body joint preparation

A1

Back Squat

Work up to a technical 3RM (repetition maximum) over 5 sets (I want you to feel as though you could just about do a 4th rep with good form here), then take 75% of the load and perform as many reps as you can with good form (again leaving 1 rep in the tank so technique doesn’t break down).

B1

Bench Press

Work up to a technical 3RM over 5 sets (I want you to feel as though you could just about do a 4th rep with good form here), then take 75% of the load and perform as many reps as you can with good form (again leaving 1 rep in the tank so technique doesn’t break down).

C1

Romanian Deadlift RDL

Work up to a technical 5RM over 5 sets (I want you to feel as though you could just about do a 6th rep with good form here), then take 75% of the load and perform as many reps as you can with good form (again leaving 1 rep in the tank so technique doesn’t break down).

D1

Pendlay Row

Work up to a technical 5RM over 5 sets (I want you to feel as though you could just about do a 6th rep with good form here), then take 75% of the load and perform as many reps as you can with good form (again leaving 1 rep in the tank so technique doesn’t break down).

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08

Test Day 02 Block

Exercise

Notes

Warm-Up

CS-10

Full body joint preparation

A1

Conventional Deadlift

Work up to a technical 3RM over 5 sets (I want you to feel as though you could just about do a 4th rep with good form here), then take 75% of the load and perform as many reps as you can with good form (again leaving 1 rep in the tank so technique doesn’t break down).

B1

Overhead Press

Work up to a technical 3RM over 5 sets (I want you to feel as though you could just about do a 4th rep with good form here), then take 75% of the load and perform as many reps as you can with good form (again leaving 1 rep in the tank so technique doesn’t break down).

C1

Split Squat

Work up to a technical 5RM on each leg over 5 sets (I want you to feel as though you could just about do a 4th rep with good form here), then take 75% of the load and perform as many reps as you can with good form (again leaving 1 rep in the tank so technique doesn’t break down).

D1

BB chest elevated Hip Thrust

Work up to a technical 5RM over 5 sets (I want you to feel as though you could just about do a 4th rep with good form here), then take 75% of the load and perform as many reps as you can with good form (again leaving 1 rep in the tank so technique doesn’t break down).

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09

Session 01 Block

Exercise

Notes

Warm-Up

CS-10

Full body joint preparation

A1

Back Squat

Take 60% of your test week number and work for 5 sets of 5 reps . Focus on smooth reps, as we are building a movement, the weight is designed to be light enough that you can focus on technique.

B1

Bench Press

Take 60% of your test week number and work for 5 sets of 5 reps. Focus on smooth reps, as we are building a movement, the weight is designed to be light enough that you can focus on technique.

B2

Pendlay Row

Take 70% of your test week number and work for 5 sets of 5 reps. Focus on smooth reps, as we are building a movement, the weight is designed to be light enough that you can focus on technique.

C1

Bicep Curl (Db/Bb)

3x8-12 reps at a weight that allows you to control each rep.

C2

Dips (Bar, Ring, Box)

3x8-12 reps (full or regressed) use the kit you have, either bars or rings

C3

Incline Reverse Crunch

3x 8-12 reps

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10

Session 02 Block

Exercise

Notes

Warm-Up

CS-10

Full body joint preparation

A1

Conventional Deadlift

Take 60% of your test week number and work for 5 sets of 5 reps. Focus on smooth reps, as we are building a movement, the weight is designed to be light enough that you can focus on technique.

B1

Overhead Press

Take 60% of your test week number and work for 5 sets of 5 reps. Focus on smooth reps, as we are building a movement, the weight is designed to be light enough that you can focus on technique.

B2

Bb Split Squat

Take 60% of your test week number and work for 5 sets of 5 reps on each leg Focus on smooth reps, as we are building a movement, the weight is designed to be light enough that you can focus on technique.

C1

Hanging Knee Raises

3x8-12 reps at a weight that allows you to control each rep.

C2

Lying Bb/Db Skull Crushers

3x8-12 reps

C3

Db Lateral Raise

3x 8-12 reps

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11

Session 03 Block

Exercise

Notes

Warm-Up

CS-10

Full body joint preparation

A1

RDL

Take 60% of your test week number and work for 5 sets of 5 reps. Focus on smooth reps, as we are building a movement, the weight is designed to be light enough that you can focus on technique.

B1

Bb Chest Elevated Hip Thrust

Take 60% of your test week number and work for 3 sets of 8 reps, with a 3s squeeze of the glutes at the top of each rep. Focus on smooth reps, as we are building a movement, the weight is designed to be light enough that you can focus on technique.

B2

Incline Bench Press (Bb/Db)

3 sets of 8 reps.

C1

Zercher Step Up

3 sets Step onto an 18” box alternate L+R legs 6-8 reps on each leg.

C2

Chin Ups/ Assisted Chin Ups

3x 6-8

C3

V-Ups

3/8-12

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12

Session 04 Block

Exercise

Notes

Warm-Up

CS-10

Full body joint preparation

A1

Back Squat

Take 60% of your test week number and work for 5 sets of 5-7 reps . Focus on smooth reps, as we are building a movement, the weight is designed to be light enough that you can focus on technique.

B1

Bench Press

Take 60% of your test week number and work for 5 sets of 5-7 reps.Focus on smooth reps, as we are building a movement, the weight is designed to be light enough that you can focus on technique.

B2

Pendlay Row

Take 70% of your test week number and work for 5 sets of 5-7 reps. Focus on smooth reps, as we are building a movement, the weight is designed to be light enough that you can focus on technique.

C1

Bicep Curl (Db/Bb)

3x8-12 reps at a weight that allows you to control each rep.

C2

Dips (Bar, Ring, Box)

3x8-12 reps

C3

Incline Reverse Crunch

3x 8-12 reps

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13

Session 05 Block

Exercise

Notes

Warm-Up

CS-10

Full body joint preparation

A1

Conventional Deadlift

Take 60% of your test week number and work for 5 sets of 5-7 reps. Focus on smooth reps, as we are building a movement, the weight is designed to be light enough that you can focus on technique.

B1

Overhead Press

Take 60% of your test week number and work for 5 sets of 5-7 reps. Focus on smooth reps, as we are building a movement, the weight is designed to be light enough that you can focus on technique.

B2

Bb Split Squat

Take 60% of your test week number and work for 5 sets of 5-7 reps on each leg Focus on smooth reps, as we are building a movement, the weight is designed to be light enough that you can focus on technique.

C1

Hanging Knee Raises

3 x max reps (to technical failure/grip failure)

C2

Lying Bb/Db Skull Crushers

3x 8-12 reps

C3

Db Lateral Raise

3x8-12 reps

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14

Session 06 Block

Exercise

Notes

Warm-Up

Cs-10

Full body joint preparation

A1

RDL

Take 70% of your test week number and work for 5 sets of 5-7 reps. Focus on smooth reps, as we are building a movement, the weight is designed to be light enough that you can focus on technique.

B1

Bb Chest Elevated Hip Thrust

Take 60% of your test week number and work for 3 sets of 8-10 reps, with a 3s squeeze of the glutes at the top of each rep. Focus on smooth reps, as we are building a movement, the weight is designed to be light enough that you can focus on technique.

B2

Incline Bench Press (Bb/Db)

3 sets of 8-10 reps (same wt. as last week)

C1

Zercher Step Up

3 sets Step onto an 18” box alternate L+R legs 6-8 reps on each leg (aim to add some load vs. last week)

C2

Chin Ups/ Assisted Chin Ups

3x 6-8

C3

V-Ups

3/8-12

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15

Standards for progression to advanced skills Why do we have standards? Our standards enable us to adapt our programming to each individuals level, so that progress is effective. Trying to practice a movement that is too challenging results in a higher injury risk, and more failure - which can often be both demoralizing and inefficient for progress.

Standards With the barbell, I don’t have weight standards to aim for per-se, instead I favour technical standards. These technical standards ensure that you can perform your reps smoothly, with excellent form before progressing to higher loads or more complex movements. There is no need to rush to lift the heaviest weight you can, take the time, own the movement, then progress.

Be Prepared Depending on your start point, progressing may be relatively fast or slow, the only thing to consider is, are you a bit better than you were last time? But by taking the time to master each stage, you will be well placed to continue progressing long term. It’s worth remembering that adding load to the bar is just one of many methods of progression.

own the movement, then progress

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16 The Next Steps If you want to learn more about how to incorporate effective barbell training into your current training or want to dig deeper, and progress your skills, we have just what you need. Our online Barbell intro programme is the next stage and will take you through structured progressions of all of the above movements, and set you up to take your skills and strength to the next level. If you’ve enjoyed this e-book and want to continue progressing and developing your abilities, we have a range of options to suit you. Book a consultation call via the link below and lets have a chat!

BOOK A CALL

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