Does the barbell scare you? Do you want to try it but don’t even know where to start?
This post is perfect for you. I’ll help you break your fear of it & teach you some key proper form points going forward.
Here, I talk about the difference between deadlifts, squats, & RDLs. I also added some samples on glute focused, or quad focused movements to add to your workout based on your goals.
There is so much more to cover in future blog posts and training sessions. However, walking up to a 45lb bar is really intimidating at first. So, I hope this helps you either want to start using a barbell or structure your workout in a more efficient way!
Today, I worked with a woman who was my first client this summer. (Thank you, Elaine!) She has been absolutely amazing being a grown woman and getting “the hang” of free weights quicker than I did. Dumbbell squats, RDLS, and machine hip thrusts have continuously been part of her glute/quad workouts. However, today was the first day with the barbell. (I could barely sleep I was so excited ha ha)
She absolutely killed it again, taking roughly three minutes to adjust her form and perform what we called a “by the book, perfect Romanian deadlift”. But, helping her start to use a free weight barbell for the first time brought back memories of all the questions I had.
Free weights are SO brand new for many people down to even what height to put the barbell on. So, I decided to create a “lower body barbell guide” post to limit some first time nerves and questions.
To eliminate the first and most common concern: Don’t let the giant bar fool you, as it isn’t just for body builders trying to get bulky. In order for a women to be bulky, we would have to eat in a huge surplus and possibly even take testosterone or other hormones/steroids. That is not a problem to worry about at any time when you are weight training! Like I said, deadlifts have strengthened my own core more than anything, and I have seen tremendous progress in not only myself but women I’ve worked with on RDLs (Romanian deadlift) and squats.
Deadlifts/RDLs, squats, and hip thrusts work both your lower body and your CORE. They are KEY compound movements. So, there is no need to overcomplicate your workouts with 10 different movements.
Stick to these three to get more consistent progress.
•What height to set the barbell to? The bar should be adjusted so you can pick up the bar on your back and rerack it without standing on your toes. For me, the height is always a little under my chin.
Why? This limits you falling…and using other muscles that you don’t mean to use. If you have to reach for the rack and stand on your toes, that is more of a calf workout.
•Next, squatting:
Form:
Normal squats: shoulder width apart, quad, glute, and hamstring dominant.
Sumo squats: legs and feet far out (sumo wrestler), glute and hip dominant.
Narrow squats: feet touching or almost touching, quad and inner thigh dominant.
-squat key: chin down, don’t arch back too much, push up through pads of feet, and avoid knees knocking inward.
Then, Deadlifts/RDLs…my favorites.
RDL= bar stops just below knees
Deadlift= bar goes all the way down to ground
How to deadlift:
1. Stand with your feet shoulder-width apart and the barbell in front of your feet.
2. Broaden your chest and drop your hips back slightly. Take a deep breath and make sure core is engaged.
3. Hinge at your hips to bend forward and take hold of the barbell.
4. Press your feet into the floor to pull weight. Push through feet- not your back
5. Press your hips forward to come into a standing position.
6. Straighten knees and return to the starting position by pushing your hips back, bending your knees, and squatting down to place the bar on the floor. This feels almost like you’re dropping it at times.
How to RDL:
1. Use an overhand grip to hold the bar at hip level.
2. Draw your shoulders back and keep your spine straight like with the deadlifts.
3. Push your hips back as you slowly lower the bar toward your feet, stop just below your knees and pull back upward by pressing your hips forward.
Deadlifts have different forms just like squats:
Sumo deadlift: one hand over bar, one hand under, feet and legs far apart, power through glutes, hamstrings, and quads.
Regular deadlift: feed shoulder width apart, hands facing outward, not as glute or hip dominant.
Squats and deadlifts work your legs AND your glutes. But, it is hard to figure out which form of each to put into your workout.
Here are some sample lifts to add into your workout split:
Glute/hamstring workout:
•back squat, RDL, hip thrust, landmine squats
Quads day: (never forget the calves as well!)
•reverse lunge, heel elevated squat, leg press (especially hack squats if you have the equipment to do so)
Of course, a written blog post isn’t nearly as beneficial as working with a real person. But, hopefully this limits some beginner anxiety or if you aren’t a beginner, it gives you some insight on which movements work which part of your body.
This was a ton of information, so contact me with questions, comments, or stories!
Have a great night
-Ashlinn @growinghealthies
Growing Healthies 
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