It doesn't need to be intimidating.
Before trying the below workout, which Freeman created for SELF, you should be able to do 8 to 12 reps of the following: a goblet squat of 35 to 40 pounds with a kettlebell or dumbbell, an overhead press of 15 to 20 pounds per side with a dumbbell, and a deadlift of 45 pounds with a kettlebell , Freeman advises.Once you’ve reached those strength parameters and you’re ready for the barbell, start with just the barbell itself , even if that feels easy.
“When you do the exercise for the first few times, it’s going to be a lot more about getting the form down and getting used to the unwieldiness of the bar than about challenging your muscles to hold as much weight as possible,” explains Freeman. To make sure your form stays on point when first using barbells , make sure your exertion level doesn’t go beyond a 6 out of 10, says Freeman.
Once you get comfortable, though, you can increase the intensity by adding weight plates. Just do so in small increments—think 5 or 10 pounds total at a time—to reduce your risk of injury. Keep in mind that as you add weight, you’ll probably need to decrease your rep count, says Freeman.“If you feel a little silly doing something for the first time, at least you've got some solidarity there with another person,” Freeman explains.
Another safety tip: Consider using cages for barbell moves like squats or lunges where the bar rests on your shoulders—that way, you won’t have to hoist the bar over your head to put it there; instead, you just duck under the bar to get into the right position.
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