Most Olympic barbells are between 6.6ft and 7.2ft long, depending on whether you’re using a 20kg or 15kg barbell. While they’re great for big lifts, they’re often a tight fit in compact home gyms. If you still want to train barbell exercises at home without compromising on versatility, a 5ft Weight Bar might just be the solution for you.
Please note that due to its length, the 5ft barbell is not compatible with power racks, but there are still many exercises they’re suitable for.
1 - Side Bend
Side bends are an excellent core workout you can do with a shorter barbell. They will help develop all-round core strength, with a special focus on your obliques. Make sure to try this exercise with an empty barbell first – side bends are more challenging than they look! You can shift the focus on this exercise by keeping the lower part of your trunk more rigid. This way you will shift the focus of the movement to your thoracic spine whilst relieving your lower back. If you add weight plates, be sure to also use Barbell Clips to prevent the plates from falling off.
• Set yourself up with your barbell in a back rack position. Your feet should be directly underneath your hips, facing forwards.
• Squeeze your glutes. Then, without leaning back- or forwards, bend your trunk all the way to the left. Return to your starting position before repeating the exercise on your right side.
2 - Windshield Wiper
This is another exercise that will set fire to your abs – in a fun way.
• Lie down on your back with your legs extended and your barbell, loaded with a light to moderate weight, pushed out above your chest. Your arms should be fully extended.
• Whilst keeping your legs as straight and your arms as still as possible, squeeze your abs to lift your feet. Touch your toes on one of your plates, before bringing your legs back to the starting position. Repeat on the other side to touch your toes on the opposite plate.
3 - Floor Press
This exercise is as straightforward (and effective) as it sounds. It’ll help you build strength in your shoulders, chest, and triceps.
• Lie down on the floor with the barbell in front of your chest. While you grip your barbell at shoulder width, your elbows and triceps should be in contact with the floor.
• Extend your arms to push the barbell out over your chest.
• In a controlled tempo, bring the barbell back to start for your next rep.
4 - Standing Wrist Curl
This exercise trains your grip and forearms. Having powerful grip strength will improve your performance in a range of exercises, from Olympic lifts to rowing to rope climbs.
• Stand up straight with the barbell in an underhand (supine) grip.
• Grip the bar, loaded with Cast Iron Weight Plates, firmly.
• Slowly, release your grip, letting the bar roll down your hands so you are just holding on to it as close to your fingertips as possible. Be careful not to drop it!
• Reverse the action until you have a full grip on the bar again.
5 - Row to Romanian Deadlift
This is a compound exercise combining two all-time favourites. It’s a smart choice when you’re short on time but still want to get a solid workout in.
• Hinge to the bottom position of your RDL.
• Pull the barbell up towards your ribcage. Make sure you keep your elbows pulled back instead of flaring outward.
• Return the bar to the floor.
• Now squeeze your glutes, and bring your hips forward to complete the deadlift.
Who said you can’t get any barbell work in from home? Mix and match any or all these 5ft barbell exercises for a full-body yet space-efficient workout!
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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength ; Misc > Workouts
