Whether you train from your home gym or go to a commercial gym, a barbell is an essential piece of strength equipment. From squats to bench press, using a barbell is one of the best pieces of equipment to help increase strength. However, having to change plates between exercises can be time-consuming and this is where a Fixed Weight Barbell can become your best friend.

What is a Fixed Weight Barbell?

A fixed weight barbell is exactly as it sounds, preloaded with a set weight. The weight portion of  the barbell is usually covered in urethane to make the barbell more durable and to prevent damaging surfaces when accidentally dropped.

These fixed weight barbells are ideal for exercises such as barbell bench press, bent over rows, squats and deadlifts. Mirafit’s fixed weight barbells range from 7.5kg to 50kg.

How can fixed weight barbells improve your training?

Do you avoid barbells as it takes too much time constantly changing the weight plates on the barbell? If you are doing an exercise that requires frequent weight adjustments or if you are doing a range of exercises that require different barbell weights then fixed weight barbells can reduce the inconvenience. They require nothing more than selecting the correct barbells for your training. There is no need to constantly remove clamps and adjust weights.

Fixed weight barbells also make an excellent addition to a commercial setting. Clients will be able to select their appropriate weight quickly, reducing class set-up time. It can also help reduce the clutter of the gym by eliminating excess plates lying on the floor. Mirafit fixed weight barbells are made with commercial grade material and are designed to handle the wear and tear of a commercial gym.

Fixed Weight Barbell Workout

For the following AMRAP workout we will perform as many rounds as possible in 5 minutes with 5 reps of each exercise. You will need a range of fixed weight barbells to make this possible as you will have to change weight for the various exercises. Initially start with lighter weights so that you can exercise with minimal resting and as you get stronger you can increase the weights.

Barbell Man Maker

This is an excellent exercise that combines a burpee with a clean and press. The burpee part of the exercise will keep the heart rate high and burn those calories. Meanwhile the glutes, quads, lower back and hamstrings work to get you to your feet with the barbell. Finally the shoulders, upper back muscles and triceps are all working to lift the bar to your shoulders and then push it over your head.

• Start with the barbell on the floor in front of you. Lean forward and grip the bar with your hands slightly wider than your shoulders.

• Keeping the core braced and your shoulders over your hands, jump backwards to get into a strong plank position.

• In this position perform a pushup on the bar.

• Now jump forward with both feet and straighten up your chest so that it is facing the wall in front of you. Your arms should be just outside your knees.

• Keep your back straight and your core tight and stand up by driving through your glutes and heels.

• Keep the barbell momentum by lifting the bar with high elbows and catch the weight at your shoulder height.

• Do a quarter squat and then explode upwards and push the bar above your head.

• Return to the starting position and perform a push up.

Barbell Front Squats

Barbell front squats make a natural progression in the workflow. By having the weight on the front of the body you are forced into a more upright position to keep your balance which results in good squatting form. This exercise focuses mainly on the quads and glutes.

• Start by holding the barbell just wider than your shoulders and at shoulder height. The barbell can make contact with your chest.

• Keep your eyes looking forward and brace your abs and glutes. Lower yourself into a squat by pushing your glutes back and lowering yourself towards the floor.

• Once your legs are parallel to the floor you can drive through the heels and glutes while exhaling to get back to the starting position.

Barbell Deadlift Row Combo

Once again this is an easy exercise to progress in the flow. You are able to combine two movements that strengthen the posterior chain into one exercise. The hamstrings, glutes and lower back are all strengthened during the deadlift portion while the traps, lats and biceps are active during the row.

• Start by holding the barbell against your thigh with your hands shoulder width apart.

• Keeping the abs tight and your back straight, lower the barbell forward while pushing your glutes backwards.

• Once the bar is below your knees, pause to pull the barbell towards your lower sternum.

• Slowly lower the bar back to the position before the pull.

• Return to the starting position by driving your hips forward, keeping your back straight.

Barbell Reverse Bicep Curls

By using an overhand grip for bicep curls you are able to not only strengthen your biceps but increase the strength in the muscles of your forearm which helps increase grip strength.

• Start standing with the barbell resting against your thighs and your knuckles on top. Your hands should be just wider than your waist.

• Curl the bar up to your chest without any swinging motion or flaring of the elbows out to the side.

• Slowly lower the bar back to the starting position.

Barbell Hip Thrust

Even though the glutes are worked in the squats and deadlift exercises, this is a great movement to isolate the glutes and get them stronger and helps improve posture by keeping the hips correctly aligned.

• Start by having your shoulder blades resting against an exercise bench or Mirafit Hip Thrust Bench with your glutes dropped towards the floor and your feet tucked in close.

• The barbell should be positioned across your hips.

• Now drive the hips towards the roof by tightening your glutes and keeping your abs tight. As you do this, lean back onto the bench.

• Slowly lower yourself back to the starting position.

As you can see from the above workout, you can have a diverse and exciting workout with just a barbell. Having fixed weight barbells makes a workout like this much easier.

Looking to get strong? Find out a popular muscle-building training style in our blog: What is a Drop Set?

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Tags: Equipment > Bars and Weight Plates ; Exercise Type > Strength ; Misc > Workout