When it comes to burning body fat and building strength simultaneously, barbell exercises are some of the most efficient tools you can utilise.
The following five barbell exercises not only boost your metabolism but also maximise muscle activation, leading to quicker fat loss. Incorporating these into your workout regimen will enhance your strength and accelerate fat burning, according to scientific research.
Why Barbell Exercises Are Effective for Fat Loss
Barbell exercises are known for recruiting multiple muscle groups at once, increasing energy expenditure during and after your workout. This phenomenon, known as the “afterburn effect” or excess post-exercise oxygen consumption (EPOC), refers to the continued calorie burn that happens post-workout as your body works to return to its resting state (LaForgia et al., 2006). Compound movements with the barbell also improve strength and muscle mass, which increases resting metabolic rate (RMR) since muscle tissue burns more calories than fat tissue even at rest (Speakman & Selman, 2003).
The combination of higher calorie expenditure during the workout, the afterburn effect, and increased muscle mass makes barbell exercises an excellent choice for fat loss. Here are the five best barbell exercises to help you burn body fat quicker.
1. Barbell Deadlift
Why it Works
The barbell deadlift is a compound movement that engages the posterior chain muscles—hamstrings, glutes, lower back, and traps. It’s considered one of the best full-body exercises that can enhance both strength and fat loss. A study published in the Journal of Strength and Conditioning Research found that deadlifts lead to a significant increase in metabolic rate and EPOC, which aids in fat loss (Heden et al., 2011).
[wpcode id=”229888″]Deadlifts demand energy from multiple muscle groups, thereby burning a high number of calories. The movement pattern also increases core stability and improves overall balance, which further contributes to an improved metabolic rate over time (Schilling et al., 2013).
How to Perform
- Stand with your feet hip-width apart, with the barbell placed over the mid-foot.
- Bend at the hips and knees to grasp the barbell, keeping your back neutral.
- Pull the barbell up, extending your hips and knees until you stand upright.
- Lower the bar back to the ground with controlled movement, maintaining a neutral spine.
Fat-Burning Benefits
Deadlifts work large muscle groups and create a greater demand on energy systems, leading to more calories burned. Moreover, it increases your overall muscle mass, thereby elevating your RMR. The afterburn effect also plays a significant role in burning calories post-workout, making the deadlift a potent fat-loss exercise.
2. Barbell Squat
Why it Works
The barbell squat is another compound movement that recruits major muscle groups such as the quads, hamstrings, glutes, and lower back. Squatting with a barbell has been shown to increase total body muscle mass and enhance calorie expenditure both during and after exercise (Paoli et al., 2012). Research has demonstrated that squats activate core muscles as well, leading to greater stability and functional strength (Contreras et al., 2016).
Squats also generate a substantial amount of EPOC, contributing to higher fat burning even after the workout. The increased heart rate during this exercise can help improve cardiovascular health, further enhancing fat loss (Rezk et al., 2006).
How to Perform
- Place a barbell across your upper traps, standing with feet shoulder-width apart.
- Bend your knees and hips simultaneously, lowering your body into a squat while keeping your chest up and back straight.
- Push through your heels to return to a standing position.
Fat-Burning Benefits
Barbell squats trigger a large hormonal response, including the release of testosterone and growth hormone, which are crucial for fat loss and muscle gain (Kraemer & Ratamess, 2005). By increasing overall muscle mass, squats help raise your metabolic rate, allowing for faster fat burning throughout the day.
3. Barbell Bench Press
Why it Works
While the barbell bench press is often regarded as an upper-body strength exercise, it can also contribute to fat loss. A study published in Medicine & Science in Sports & Exercise highlighted that compound movements like the bench press lead to a high caloric expenditure due to the activation of large muscle groups such as the pectorals, triceps, and shoulders (McBride et al., 2002). The bench press is a time-efficient exercise to target multiple muscles at once, enhancing overall calorie burn.
Because the bench press allows you to lift heavy weights, it stimulates muscle growth, further contributing to an increased metabolic rate.
How to Perform
- Lie on a flat bench with your feet planted firmly on the ground.
- Grip the barbell slightly wider than shoulder-width apart.
- Lower the barbell to your chest, keeping your elbows at a 45-degree angle.
- Press the barbell back up to the starting position.
Fat-Burning Benefits
Lifting heavy weights with the bench press causes a greater post-exercise calorie burn due to the increased energy required to repair and grow muscles. This, combined with its muscle-building effects, helps accelerate fat loss by improving muscle-to-fat ratio.
4. Barbell Row
Why it Works
The barbell row is one of the most effective exercises for working your back muscles, which are often undertrained in fat-loss programmes. It targets the lats, traps, rhomboids, and lower back, providing a full upper-body workout. According to a study in the Journal of Applied Physiology, exercises like the barbell row that involve multiple muscles lead to a significant increase in metabolic rate, even after the workout is finished (Hackney et al., 2010).
Barbell rows not only help build a strong back but also improve posture, which contributes to better movement efficiency, further aiding in calorie burning.
How to Perform
- Stand with your feet shoulder-width apart and a slight bend in your knees.
- Grasp the barbell with a shoulder-width grip, bend at your hips, and pull the barbell towards your lower chest.
- Lower the barbell back down in a controlled manner while maintaining a neutral spine.
Fat-Burning Benefits
By engaging multiple muscle groups and improving core stability, barbell rows demand a higher caloric output. The exercise also contributes to muscle hypertrophy, which increases metabolic rate and helps to torch fat faster.
5. Barbell Overhead Press
Why it Works
The barbell overhead press is an excellent upper-body exercise that works the deltoids, traps, triceps, and core. It’s a compound movement that, like the others on this list, recruits multiple muscle groups, increasing caloric burn. Research has shown that exercises involving the shoulders and upper body contribute to enhanced fat loss due to the high metabolic demand (Larsen et al., 2014).
This exercise is great for building upper-body strength and improving shoulder stability. It also increases core engagement, further contributing to fat loss by requiring your abdominal muscles to work hard to stabilise your body.
How to Perform
- Stand with your feet shoulder-width apart and hold the barbell at shoulder height.
- Press the barbell overhead while keeping your core tight and back neutral.
- Lower the barbell back down in a controlled manner.
Fat-Burning Benefits
The overhead press involves large muscles and stimulates the release of fat-burning hormones. The activation of the core muscles, combined with the heavy resistance, causes an elevated heart rate and an increase in calorie burn. The afterburn effect from this exercise helps sustain fat burning long after the workout is finished.
Key Takeaways
| Key Points |
|---|
| Barbell exercises like deadlifts, squats, and bench presses are highly effective for burning fat due to their ability to activate multiple muscle groups. |
| Compound movements create a high-caloric burn during the workout and increase the post-exercise afterburn effect (EPOC). |
| Barbell exercises stimulate muscle growth, which increases resting metabolic rate, aiding in long-term fat loss. |
| The exercises listed are efficient in burning calories, increasing muscle mass, and improving overall metabolic function. |
| Consistent performance of these exercises will help you achieve faster fat loss by boosting metabolism and enhancing muscle-to-fat ratio. |
Bibliography
Contreras, B., Vigotsky, A.D., Schoenfeld, B.J., Beardsley, C. & Cronin, J., 2016. A comparison of gluteus maximus, biceps femoris, and vastus lateralis electromyographic activity in the back squat and barbell hip thrust exercises. Journal of Applied Biomechanics, 32(4), pp.396-400.
Hackney, A.C., Engels, H.J., Gretebeck, R.J., 2010. Resting energy expenditure and delayed-onset muscle soreness. Journal of Applied Physiology, 109(3), pp.888-893.
Heden, T., Lox, C., Rose, P., Reid, K., 2011. Physiological responses to a multiple-set resistance exercise session in overweight and obese young women. Journal of Strength and Conditioning Research, 25(8), pp.2351-2357.
Kraemer, W.J., Ratamess, N.A., 2005. Hormonal responses and adaptations to resistance exercise and training. Sports Medicine, 35(4), pp.339-361.
LaForgia, J., Withers, R.T. & Gore, C.J., 2006. Effects of exercise intensity and duration on the excess post-exercise oxygen consumption. Journal of Sports Sciences, 24(12
), pp.1247-1264.
Larsen, R.G., Wasserman, K., Apanovitch, A., Sun, X.G., Stringer, W.W., 2014. Effects of shoulder resistance training on ventilatory efficiency and exercise tolerance in chronic obstructive pulmonary disease. Respiratory Care, 59(4), pp.509-517.
McBride, J.M., McCaulley, G.O., Cormie, P., Nuzzo, J.L., Cavill, M.J., Triplett, N.T., 2002. Comparison of methods to quantify volume during resistance exercise. Journal of Strength and Conditioning Research, 23(4), pp.1067-1073.
Paoli, A., Moro, T., Marcolin, G., Neri, M., Bianco, A., Palma, A., Grimaldi, K.A., 2012. High-intensity interval resistance training (HIRT) influences resting energy expenditure and respiratory ratio in non-dieting individuals. Journal of Translational Medicine, 10(1), pp.237-247.
Rezk, C.C., Marrache, R.C., Tinucci, T., Mion, D. Jr, Forjaz, C.L., 2006. Post-resistance exercise hypotension, hemodynamics, and heart rate variability: influence of exercise intensity. European Journal of Applied Physiology, 98(1), pp.105-112.
Schilling, B.K., Falvo, M.J., Chiu, L.Z., 2013. Force-velocity, impulse-momentum relationships: implications for efficacy of purposefully slow resistance training. Journal of Sports Science and Medicine, 7(2), pp.299-304.
Speakman, J.R. & Selman, C., 2003. Physical activity and resting metabolic rate. Proceedings of the Nutrition Society, 62(3), pp.621-634.
