As an MMA fighter and trainer, I've found that incorporating a weighted bar can really elevate traditional bodyweight and dumbbell routines. The extra weight adds a balance challenge, making exercises more demanding yet exciting.
These weighted bar exercises are a staple in my training, enhancing both my strength and balance, which is essential for my fights.
They're also perfect for beginners looking to step up their game.
Quick Summary
- To enhance traditional bodyweight and dumbbell routines, incorporating weighted bar exercises, such as squats and lunges, is effective for improving strength and balance.
- Weighted body bars are simple to use, suitable for beginners, and add a balancing component to exercises, thereby enhancing core engagement.
- A study in the American Journal of Sports Medicine underscores the importance of chest muscle development, achievable through weighted bar exercises, for enhanced shoulder and upper limb function.
- From my personal experience as an MMA fighter, these weighted bar exercises have been fundamental to enhancing my performance in the ring.
10 Best Weighted Bar Exercises
Weighted body bars are among the simplest pieces of strength training equipment to use, are suitable for beginners and can add a balance component to traditional exercises like squats and rows, enhancing core engagement. We've gathered the best ones below:
You May Also Like: Weighted Bar Exercises PDF
1. Squat
Areas targeted: Entire lower body muscles, core
Frequency: 3 sets; 10 reps
- Stand with feet shoulder-width apart, bar on upper back
- Grip bar ends, elbows in
- Push hips back, bend knees, and put weight on heels
- Stand up and squeeze glutes at parallel
2. Lunge
Areas targeted: Entire lower body
Frequency: 3 sets; 10 reps on each side
- Feet hip-width, bar on back
- Step forward, bend your knees, and lower gently
- Press up from the front heel
- Repeat other side
3. Warrior Lift
Areas targeted: Legs, core
Frequency: 1 set; 5 reps on each side
- Hold bar overhead, step forward, and bend right knee
- Lower bar, straighten right leg, and lift left leg back
- Return to lunge
4. Standing Overhead Press
Areas targeted: Shoulders
Frequency: 2 sets; 12 reps
- Stand hip-width, bar at collar bones
- Press the bar up, arms 90% extended
- Lower the bar and resume the starting position
5. Calf Raises
Areas targeted: Legs
Frequency: 3 sets; 20 reps
- Bar on shoulders
- Stand with soft knees
- Press feet, lift heels, and don’t touch the ground on descent
“All muscles do is pull one end closer to another end. When you train, picture what the muscle insertion looks like, and how you’ll bring that closer to the origin.”
- Ben Pakulski, Former Pro Bodybuilder
6. Bent-Over Row
Areas targeted: Lower back
Frequency: 2 sets; 10 reps
- Stand hip-width and hold a bar across your thighs
- Hinge forward and dangle your arms
- Engage back, pull elbows in, and squeeze shoulder blades
Other types of exercises:
7. Single-Arm Row
Areas targeted: Entire back, shoulders, and arms
Frequency: 2 sets, 8 repetitions on each side
- Stand hip-width with slightly bent knees
- Grip bar with right hand, left foot forward
- Keep back flat, pull elbow back
- Lower bar, switch sides
8. Bicep Curls
Areas targeted: Arms
Frequency: 2 sets; 10 repetitions
- Stand with hip-width, soft knees
- Hold the bar at shoulder height, palms forward
- Press up and stop before elbows straighten
- Lower bar
9. Chest Press
Areas targeted: Pecs
Frequency: 3 sets; 15 repetitions
I often mix in eight pushups between sets when using lighter bars to really work my pecs.
In the ring, strong chest muscles aren't just about power; they're key to moving my arms effectively and avoiding injuries.
This aligns with research from The American Journal of Sports Medicine, highlighting the role of robust pecs in shoulder stability and upper limb coordination [1].
- Lie down, knees bent, feet flat
- Hold bar across chest, palms facing hips
- Press bar up, stop before elbows straighten
- Lower bar
10. Hip Thrusters
Areas targeted: Hamstrings, glutes
Frequency: 1 set; 10 repetitions
- Lie back, knees bent
- Hold bar over hips
- Thrust hips up, squeeze glutes
- Return, keeping lower back off floor
Other types of exercises:
References:
- https://pubmed.ncbi.nlm.nih.gov/20489215/
About The Author
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Great workout. I got in the best shape of my life doing very similar moves of these exercise bar workouts along with some martial arts moves. Y I gained a few pounds as a result of ailments, but I’m going to start afresh with your workout. Thanks!
Weighted bar workouts are my favorite day to do!