Benefits of Barbell Exercises

Barbell exercises aren’t just for guys, and you don’t have to lift super heavy weights to see gains. Here are some of the benefits of barbell exercises for men and women:

  • Bigger muscles (hypertrophy): High-intensity strength training with barbells causes minor injury to skeletal muscle cells. This triggers the release of anabolic hormones, which builds new muscle.
  • Better functional strength: Barbell workouts engage multiple muscle groups, making it easier to perform everyday tasks and activities.
  • Improved coordination and balance: By requiring stabilization and control, barbell exercises help improve coordination and balance.
  • Faster metabolism: Working out with barbells increases muscle mass, and muscle tissue burns more calories at rest, revving up your metabolism.
  • Increased bone density: Like all weight-bearing exercises, barbell workouts stimulate bone growth and improve bone density, which can reduce the risk of osteoporosis.

Lift more weight and reduce your risk of injury with Versa Gripps, the best barbell weightlifting grips on the market.

The Problem with Most Barbell Lifting Straps

The more weight you lift, the more support you need. But many of the barbell lifting straps you find online are simple pieces of leather or sewn cloth that wrap around your wrist and the bar.

These barbell lifting straps simply don’t make the grade when it comes to supporting your wrists and hands. And many straps for barbell exercises don’t let you quickly transition from pushing to pulling moves.

Low-quality barbell wrist straps are uncomfortable to use and may even increase your risk of injury. It pays to invest in a pair of quality barbell lifting grips, like Versa Gripps.

Shop Now
Deadlifting Classic Straps
CLASSIC Versa Gripps

The perfect entry-level grip for beginners, our CLASSIC series features a self-supporting grip piece that lets you wrap both grips around the bar independently and a shorter palm piece with a softer feel for extra comfort.

Shop Now
FIT Versa Gripps wrist grips for deadlifts
FIT Versa Gripps

Rugged durability meets refined style with our FIT series. The slim design is perfect for athletes with smaller hands, while the thinner 1-inch wrist strap provides excellent support without getting in the way of your workout.

Shop Now
PRO Versa Gripps

Our most popular weightlifting grip, our PRO series features built-in arch support for extra protection, while the gripping portion of the strap safeguards your hands from calluses and other skin injuries.

Shop Now
XTREME Versa Gripps

Our toughest product yet, XTREME Versa Gripps are true to their name, offering the ultimate grip experience. Patented U-shaped bridging arch support protects your carpal tunnel during intense workouts.

Shop Now
7 Barbell Exercises to Master
  1. Barbell Squats: This move targets your quadriceps, glutes, and hamstrings. Holding the barbell firmly in each hand, stand with your feet shoulder-width apart. With your back straight, bend your knees and squat down, as if you are going to sit down on a chair, then return to a standing position. Make sure your knees are behind your ankles while in the squatting position.  
  2. Barbell Deadlifts: Deadlifts engage multiple muscle groups, including your hamstrings, glutes, and lower back. Start with the barbell on the floor, hinge at your hips to lower your torso while keeping your back straight, then lift the barbell by standing up and extending your hips. Use barbell lifting grips to help you get a better hold of the bar.
  3. Barbell Bench Presses: Bench presses work your chest, shoulders, and triceps. Lie on a flat bench, grip the barbell slightly wider than shoulder-width, then lower the bar to your chest and press it back up to the starting position.
  4. Barbell Bent-Over Rows: This exercise targets your upper back, including the lats, rhomboids, and rear deltoids. Holding the barbell in an overhand grip, bend forward with your back straight and knees slightly bent. Bring the weight up toward your belly button, then down toward the floor, and repeat. Squeeze your back muscles as you bring the barbell up and keep your elbows close to your body.
  5. Barbell Overhead Presses: Overhead presses primarily work your shoulders, triceps, and core. Stand with your feet hip-width apart, press the barbell overhead from shoulder level until your arms are fully extended, then lower it back down to shoulder level.
  6. Barbell Lunges: Lunges target your quadriceps, glutes, and hamstrings. Hold the barbell across your upper back, step forward with one leg, lower your body until both knees are bent at 90-degree angles, then push back up to standing position and repeat on the other leg.
  7. Barbell Push Presses: This move targets your shoulders, triceps, and upper chest muscles. Start with the barbell at shoulder height, dip slightly at the knees, then explosively drive the barbell overhead by extending your legs and pressing with your arms, finishing with arms fully extended overhead.