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“Barbell for the strength of bone.”

Among the many workouts that assure a fit body with tight muscles, the ‘Barbell Row’ has been a boon for fitness lovers over centuries. Why it has prevailed over other vigorous exercises? Well, because it electrifies muscles throughout the whole body, thus increasing the bone density. While it also burns thousands of calories in the whole process, it also gives you a nice shape with added power to your upper-back, lower back, abs, hips, arms, spine, hips, shoulder joints and knees.
Especially for women, these workouts bestow them with a nice figure as well as the bone density. Bones become brittle and may break easily as you age, and also because of the fact that they lose calcium and other minerals during the aging process. These ‘Barbell’ workouts greatly help in increasing the bone density.

How Barbell can increase your Bone Density?

The only physical law is that if you want to boost your muscles and increase the bone density, you are required to impose an extreme, yet muscle-friendly pressure on them. When such a vigorous process indulges in a daily flexing of your muscles throughout the whole body, the bones will automatically start to gain an extra density every day.

  • Barbell Lunge


    Barbell Lunge is one of the most effective, yet complicated barbell exercises. It will strengthen your primary muscle ‘Quadriceps’ and the secondary muscles ‘Calves, hamstrings and gluteus.’ The ultimate target of this workout is to reinforce your buttocks, thighs and legs with an extra muscle and bone density. It will help you grow strong hips, thighs and legs.
    As you age, you’re also more likely to break your bones when you fall accidentally and this workout will prevent such incidents too.

    How to do it?
    First prepare your chest and keep it up while you bring the Barbell to your shoulders. Make sure that you’re not placing the bar on your spine. Pull the shoulder blades and place the bar on the top muscle.
    While doing this, you need to make your abdominal muscles semi-contracted by inhaling some air. It will protect your lower back from an intense pressure. Now stretch your legs by moving your left leg to the front and the right leg to the back. There an arch position emerges during this action and maintain that position while contracting your lower back muscles and keeping them tight and arched.
    Now lift the barbell while coming back to a standing position and bringing your legs together. Now relax in this same position for a while and, after that, repeat the same rep by changing your legs.

  • Bent over Barbell Row


    The ‘Bent over Barbell’ helps you grow a thick and solid upper back. It flexes the muscles of upper back and also gives a thickness to your shoulders. When it comes to women, it results in a super-sexy layer for their upper-back. And for men, it produces broad shoulders and a muscular back.
    The perfect Barbell Row begins with the proper method of grasping the bar on the floor itself. As they flex your upper-back, lower back, arms and hips, the improper handling of the bar will lead to an unnecessary pressure on shoulders and a dangerous compression of joins. Follow these instructions carefully to avoid risks during the ‘Bent over Barbell Row’.

    How to do it?
    Walk to the bar and stand in a position where you can see your mid-foot resting under the bar. Don’t let your shins touch it. Hold the barbell standing straight up and bend forward at a 45 degree angle. Bend the barbell a little lower and lift it up. Only use your forearms to lift the entire weight while positioning the elbows close to your body. Inhale and finally release the grip slowly while bringing the barbell back to the starting point.
    Repeat this action 5 times. By doing this will help you boost the bone density in the lower hip, spine and hands.

  • Overhead Press


    This is the best workout if you dream for a fortified upper-back, shoulders and arms. It will also help you grow a sexy back and broad shoulders. When your shoulders and arms lift the bar over your head, your lower hips and legs balances your body allowing an immense pressure to run through your shoulders and upper back.

    How to do it?
    Take the barbell into your hands and pull your elbows to your chest. Take the bar to your front shoulders while maintaining a narrow grip, straight wrists and vertical forearms. Remember to lock your knees and hips while you press the bar in a vertical line. Finally take a deep breath and lift the barbell over your head. Press the bar to the fullest height and until your both elbows are locked. Make sure you’re not squeezing your shoulder blades and lifting your head to the ceiling. Don’t bend your wrists and doing so will only hurt them immensely. While you press the bar towards the ceiling, remember to move forward at the top action. Try not to over-bend your lower back as it will cause an immediate pain.
    The bar should be held in a vertical line and right above your shoulders. Now exhale and return the bar to your shoulders as a sign of finishing a rep. Take a big breath again and prepare your torso for another rep. Repeat this rep for 5 times. This action will strengthen your muscles and nerves.

    All Barbell exercises are easy to describe but hard to implement. Unless you do them under a strict supervision of a mentor at your first attempt, it might lead to some injuries. So, take the necessary advices and more than anything, read your own body before attempting such workouts. The Barbell workouts will lead to an extreme internal injury if you have been suffering from a prolonged back pain. So, if you have back pain for years, it is strongly advised that you take a medical advice before attempting such workouts.

Dr. Manipavitra

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