{"id":58254,"date":"2022-07-04T00:00:00","date_gmt":"2022-07-03T22:00:00","guid":{"rendered":"https:\/\/evofitness.ch\/blog\/uncategorized\/20-min-barbell-strength-workout\/"},"modified":"2022-07-04T00:00:00","modified_gmt":"2022-07-03T22:00:00","slug":"20-min-barbell-strength-workout","status":"publish","type":"post","link":"https:\/\/evofitness.ch\/en\/blog\/move\/20-min-barbell-strength-workout\/","title":{"rendered":"Workout of the week: 20-min barbell strength workout"},"content":{"rendered":"\n<p><strong>ALL LEVELS <\/strong>\/ barbell strength workout \/ 20 minutes<\/p>\n\n\n\n<p><strong>Equipment<\/strong>: Barbell<\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<p><strong>The barbell is probably one of the most intimidating gym equipment<\/strong>, and it&#8217;s often associated with bodybuilders or powerlifters only. Yet, hitting the squat rack can be beneficial to everyone.&nbsp;<strong>Barbell exercises help you build muscle mass throughout your entire body, improving your athletic performance and posture<\/strong>. Plus, it&#8217;s a great tool to perform a challenging and effective workout such as this one.&nbsp;<\/p>\n\n\n\n<p>Our&nbsp;<strong>barbell strength workout&nbsp;<\/strong>is, as the name indicates, a workout where you&#8217;ll only need one piece of equipment: the barbell. Make sure you choose a demanding but suitable weight. One that allows you to complete every rep. This workout is divided into&nbsp;<strong>2 groups<\/strong>, each with&nbsp;<strong>4 exercises<\/strong>. You&#8217;ll perform them for&nbsp;<strong>4 rounds<\/strong>, moving only to the 2nd group after completing the indicated rounds in the 1st.<strong>&nbsp;<\/strong>The first 3 exercises of each round have only<strong>&nbsp;7 reps<\/strong>. The last one, however, has&nbsp;<strong>21 reps<\/strong>. You&#8217;ll have&nbsp;<strong>1-minute to rest between groups<\/strong>. All combined,<strong>&nbsp;this workout will take you around 20 minutes to complete.&nbsp;<\/strong><\/p>\n\n\n\n<p><strong>1st group<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Barbell deadlift <\/li><li>Barbell clean <\/li><li>Barbell overhead press <\/li><li>Long jumps<\/li><\/ol>\n\n\n\n<p><strong>2nd group<\/strong><\/p>\n\n\n\n<ol class=\"wp-block-list\"><li>Barbell row <\/li><li>Barbell front squat <\/li><li>Barbell push press <\/li><li>Barbell bench press<\/li><\/ol>\n\n\n\n<p><strong>Ready? Grab that barbell and<\/strong><\/p>\n\n\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT SETUP<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>2 groups<\/li><li>4 exercises each group<\/li><li>First 3 exercises 7 reps, last exercise 21 reps<\/li><li>4 rounds each group<\/li><li>1-min rest between groups<\/li><li>20 minutes<\/li><\/ul>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">WORKING OUT FROM HOME? NO PROBLEM.<\/h3>\n\n\n\n<p>If you don\u2019t have the equipment originally needed for this workout, you can substitute it with these everyday items or use these alternative exercises.<\/p>\n\n\n\n<p><strong>Alternative equipment<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Barbell = a broom handle with a gym bag with weights on it<\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h2 class=\"wp-block-heading\">WORKOUT EXERCISE LIST<\/h2>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">1st group<\/h3>\n\n\n\n<p><strong>4 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; BARBELL DEADLIFT<\/h4>\n\n\n\n<p><strong>7 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Stand behind the bar with feet hip to shoulder-width apart. The feet should be close to the bar.<\/li><li>From here, bend the knees slightly and push the hips back to bend down and grab the bar, keeping back straight. Once you have the bar, keep the back straight, engage the core, and drive the hips forward and up, returning to standing. Keep the shoulder and core set through the movement.<\/li><li>When you have a full hip extension, keep everything engaged as you slightly bend the knees and reverse the move to lower the bar (either back to the floor or a low hang position).<\/li><li>Repeat.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; BARBELL CLEAN<\/h4>\n\n\n\n<p><strong>7 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Stand over the barbell, feet hip-width apart. Engage the core and keep the spine neutral as you squat down and lift the bar to standing.&nbsp;<\/li><li>In this position, set the shoulders and core. Keep the knees slightly bent, and allow the bar to rest against the front of the thighs.<\/li><li>Begin the movement by forcefully driving the hips up and forwards as you straighten the legs.&nbsp;<\/li><li>As soon as the hips are fully extended, quickly drop the body under the bar. Catch the barbell in the front rack position (across the front of shoulders and elbows as high as possible) in a quarter squat.<\/li><li>Lower the barbell to the start position (standing with bent knees).<\/li><li>Repeat.<\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3 &#8211; BARBELL OVERHEAD PRESS<\/h4>\n\n\n\n<p><strong>7 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Grab a suitably-weighted barbell in a rack position (barbell resting loosely in palms, at your chest level). Make sure you choose a weight that allows you to perform the 4 rounds.&nbsp;<\/li><li>Engage your core, squeeze your shoulder blades together, and press the barbell overhead, pausing for a few seconds at the top.<\/li><li>Make sure you press until you lock out your arms.&nbsp;<\/li><li>Then, engage your back muscles and return the barbell to the rack position. That\u2019s one rep.&nbsp;<\/li><li>Repeat 7 times.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4 &#8211; LONG JUMPS<\/h4>\n\n\n\n<p><strong>21 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Find a space where you have 2-3m in front of you, and stand with feet hip-width apart. Engage the core and set the shoulders slightly, ready for movement.&nbsp;<\/li><li>Quickly bend the knees and hips (to about a \u00bd squat position) and swing the arms backwards. Keep the knees over the toes throughout.<\/li><li>As soon as you hit the lowest position, rapidly extend the hips and drive the arms forwards and up (about a 45-degree angle) to straighten the body and jump forwards.<\/li><li>Keep the core tight and remain balanced during the leap. As you land, drive the legs forwards, allowing the knees and hips to bend slightly to absorb the landing.&nbsp;<\/li><li>Repeat.<\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h3 class=\"wp-block-heading\">2nd group<\/h3>\n\n\n\n<p><strong>4 rounds<\/strong><\/p>\n\n\n\n<div style=\"height:20px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">1 &#8211; BARBELL ROW<\/h4>\n\n\n\n<p><strong>7 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Grab a suitably loaded barbell with a shoulder-width grip. Engage the core and set the shoulders. Lift the bar to assume a standing position \u2013 this is your start position.&nbsp;<\/li><li>Keeping the core engaged and the shoulders set, hinge at the hips until the bar is just below the knees. Row the bar towards your belly button and lower again. Immediately deadlift the bar to a standing position \u2013 this combination movement completes one repetition.<\/li><li>Return under control and repeat.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">2 &#8211; BARBELL FRONT SQUAT<\/h4>\n\n\n\n<p><strong>7 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Start in a standing position with the barbell in a rack position (barbell resting loosely in palms, upper arm horizontal).<\/li><li>Begin the movement by squatting down, keeping the back straight. Aim to drop the hips just below the knees while maintaining balance and control of the bar.<\/li><li>Return to the start position and repeat. <\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">3 &#8211; BARBELL PUSH PRESS<\/h4>\n\n\n\n<p><strong>7 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>With your feet shoulder-width apart, grab the barbell.<\/li><li>Place the bar on the front of your shoulders.&nbsp;<\/li><li>Drop into a shallow squat.&nbsp;<\/li><li>Then, press up using your heels while simultaneously driving the bar above your head until your arms are straight.&nbsp;<\/li><li>Lower the bar down to your chest.&nbsp;<\/li><li>Repeat.&nbsp;<\/li><\/ul>\n\n\n\n<div style=\"height:40px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">4 &#8211; BARBELL BENCH PRESS<\/h4>\n\n\n\n<p><strong>21 reps<\/strong><\/p>\n\n\n\n<ul class=\"wp-block-list\"><li>Grab a barbell and lie back on the bench. <\/li><li>Engage your core, set the shoulders, and turn the barbell so that the fingers are facing forwards. Position the barbell so that the elbows are bent to 90 degrees and in line with the shoulders. The barbell should sit close to the armpits (a maximum stretch for the chest). This is the starting position. <\/li><li>Keeping the core engaged and low back in neutral, press the barbell straight up and in towards each other, squeezing the chest muscles as you press. Pause at the top before returning to the start position.<\/li><li>Repeat for reps or time.<\/li><\/ul>\n\n\n\n<div style=\"height:100px\" aria-hidden=\"true\" class=\"wp-block-spacer\"><\/div>\n\n\n\n<h4 class=\"wp-block-heading\">If you liked this barbell strength workout, you&#8217;ll love our suggestions below: <\/h4>\n\n\n\n<ul class=\"wp-block-list\" id=\"block-aca5a383-8c93-4d89-ad06-bcdcb15684f8\"><li><a href=\"https:\/\/evofitness.ch\/25-min-functional-fullbody-workout\/\">25-min functional full-body workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/30-min-full-body-strength-workout\/\">30-min full-body strength workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/15-min-fullbody-workout-for-time\/\">15-min full-body workout for time<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/45-min-strength-and-core-workout\/\">45-min strength and core workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/30-min-functional-strength-workout\/\">30-min functional strength workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/15-min-fullbody-emom-workout\/\">15-min full-body EMOM workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/12-min-cardio-amrap-workout\/\">12-min cardio AMRAP workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/20-min-functional-full-body-workout\/\">20-min functional full-body workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/15-min-rowing-workout\/\">15-min rowing workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/10-min-functional-upper-body-workout\/\">10-min functional upper body workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/20-min-lower-body-dumbbell-workout\/\">20-min lower body dumbbell workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/20-min-strength-cable-workout\/\">20-min strength cable workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/18-min-emom-workout\/\">18-min EMOM workout for strength<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/15-min-fullbody-tabata-workout\">15-min full-body Tabata workout<\/a><\/li><li><a href=\"https:\/\/evofitness.ch\/10-min-bodyweight-cardio-workout\/\">10-min bodyweight cardio workout<\/a><\/li><\/ul>\n\n\n\n<figure class=\"wp-block-gallery has-nested-images columns-default is-cropped wp-block-gallery-1 is-layout-flex wp-block-gallery-is-layout-flex\">\n<figure class=\"wp-block-image size-large\"><a href=\"https:\/\/www.instagram.com\/evofitness_switzerland\/\"><img decoding=\"async\" data-id=\"105046\" src=\"https:\/\/evofitness.ch\/wp-content\/uploads\/2024\/05\/evo-ch-blog_en.jpg\" alt=\"Instagram - EVO Fitness Switzerland\" class=\"wp-image-105046\"\/><\/a><\/figure>\n<\/figure>\n","protected":false},"excerpt":{"rendered":"<p>You don&#8217;t have to be a bodybuilder to reap the benefits of barbell training. Here&#8217;s a 20-minute barbell strength workout to prove it.<\/p>\n","protected":false},"author":22,"featured_media":58255,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_seopress_robots_primary_cat":"","_seopress_titles_title":"Workout of the week: 20-min barbell strength workout | EVO Fitness","_seopress_titles_desc":"You don&#039;t have to be a bodybuilder to reap the benefits of barbell training. Here&#039;s a 20-minute barbell strength workout to prove it.","_seopress_robots_index":"","footnotes":""},"categories":[103],"tags":[126,152,586,935],"class_list":["post-58254","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-move","tag-workout","tag-barbell","tag-barbell-training","tag-workout-of-the-week"],"acf":[],"_links":{"self":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58254","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/users\/22"}],"replies":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/comments?post=58254"}],"version-history":[{"count":0,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/posts\/58254\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media\/58255"}],"wp:attachment":[{"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/media?parent=58254"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/categories?post=58254"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/evofitness.ch\/en\/wp-json\/wp\/v2\/tags?post=58254"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}