Why is barbell so popular in physical training Part Two

January 19, 2021

3. The movement structure of barbell training is similar to movements of most exercises.

The principle of specificity in physical training tell us that when designing training movements, the closer the structure of the movements is to the specific exercise, the more helpful it is to convert the power obtained from training into the specific abilities. For most exercises, they involve the basic moves of triple extension(hip, knee, ankle extension), as well as the moves to improve weight bearing capacity and strength the lower limbs mentioned above. The movement structure of barbell training is exactly in line with the characteristics of most lower limb movement. Studies have shown that squats and flips are effective in improving sprinters' ability to start and accelerate, because in each stage of the whole sprint, in terms of the requirements of strength quality, the improvement of the starting acceleration ability mainly depends on the muscle strength and explosive force of the lower limbs of the athletes. Judging from the characteristics of movement structure, compared with the long distance running, the acceleration stage mainly requires the athletes to have sufficient ability to extend the lower limbs and trunk.


4. Barbell training plays a important role in improving the basic functional performance of human body

In addition to its improvement on athletic performance, barbell training also work well as a better means of functional training. Whether it is the movement of snatch barbell overhead , or the squat, that all have a certain requirements for the range of motion of shoulder and the mobility of hip, knees and ankles. For example, some athletes with limited foot dorsiflexion often have difficulties in doing squat exercises often with some informal and improper moves such as bending over, knee outwards, buckling in, standing on tiptoe and other compensatory actions. These athletes may have a higher possibility for injury than others, and may face more sports injuries while performing barbell exercises. However, if we can slightly adjust the weight, training intensity, and requirements of the exercise, the exercise can also greatly help improve the  functional performance. For example, for those athletes with tight gluteus maximus and quadriceps, the emphasis on squat depth during squat exercises can improve the centrifugal strength and flexibility of related muscle groups. Of course, we can also avoid the risk of injury caused by the athlete's dysfunction by simply adjusting the forms of movements. For example, for those athletes who has a arched back while squatting due to limited foot dorsiflexion, we can ask them to change squatting back to squatting forward, which can avoid the risk of limited foot dorsiflexion injury, move the athletes' core back, and reduce the pressure to the waist caused by the torso moving forward. It also allows them to maintain effective specialized training even under the condition of dysfunction.


In the barbell exercise, the technical movement is very important. Although some fitness trainers and coaches think that it is not necessary to exactly follow the standard barbell techniques since we are not specialized in weightlifting. However, the essence of barbell practice greatly lies in its movement techniques. The difficulty of barbell practice also lies in the fact that many people find it difficult to complete standard barbell techniques. It is necessary to stick to the standard barbell movements not only for the basic functional improvements, but also for the development of lower limb functional level, explosive power and muscle strength.