Why you need to befriend the barbell at the gym
The history of the Olympic barbell. Fitness science has evolved and there is something for everyone these days. This means barbells can be replaced by dumbbells, dumbbells by resistance bands, resistance bands by a kettlebell and so on.
Callisthenics is entirely dependent on a pull-up bar and dip machines. But when it comes to the four big lifts – the bench press, the squat, the deadlift and the overhead press – it is the barbell that makes them tough, fun, and effective. There is also a lot of learning to be done with a barbell in terms of technique that makes your fitness routine more rewarding and teaches the body how to coordinate itself to push and pull weight.
One might think dumbbells are easier than barbells, but that is a myth. Design-wise, because of the length of the barbell, it takes a lot of weight off the forearms and wrists, instead forcing the body to recruit the muscles that need to be recruited for an exercise. I can put two plates of 10kg on either side of a barbell and do an overhead military press (of total 40kgs), but I might not be able to pull it off with the same effectiveness with two dumbbells of 20kg each.
The fear of barbells, however, is real. To describe it in a relatable way, a barbell is less a bully, and more a big, friendly giant. But you can’t wait for it to come to you like a happy dog.
It’s more about taking time and being patient with yourself before approaching it, as if it were a curious cat. It is about trust and building a relationship with it in the gym. The fear of barbells is not gendered, and a brilliant piece on Women’s Health quotes sports psychologist Barbara Walker saying that lifting barbells can make one feel “both physically and psychologically confident, strong, and
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