what is the barbell club?

The Barbell Club begins with an introductory session that meets once a week and is open to young women of any fitness level. As our name implies, our goal is for students to become comfortable with barbell training. The majority of our students are beginners to strength training, so we focus on the basics of strength and movement patterns to allow them to move efficiently and safely. During our program, students learn the foundational barbell movements of the squat, deadlift, bench press and overhead press. We supplement these main movements with accessory exercises (e.g. lunges, dumbbell rows, burpees) that complement these main movements and provide a balanced strength and conditioning protocol. 

STUDENTS ALSO RECEIVE FREE OF CHARGE THE FOLLOWING ITEMS TO SUPPORT THEIR LIFTING JOURNEY AND PROVIDE A WAY FOR THEM TO FEEL INCLUSIVE IN THE BARBELL CLUB AND PART OF THE COMMUNITY. 

  • Lifting journal to goals

  • Water bottle

  • BBC branded t-shirt

  • BBC branded sweatshirt

  • Healthy snacks during each class (DSM area schools only)

build relationships

What sets us apart from traditional strength and conditioning programs is how we incorporate discussions around topics that are relevant to our students. Topics range from self esteem to the importance of healthy relationships, so even as they develop patterns of movement that serve them in the long-term, these young women also develop a pattern of trust and support. In finding strength within themselves, they also find their community. 

refine skills

Following the introductory session, lifters can continue refining and building upon the skills learned in the first session for an additional six weeks, with continued instruction on deadlifts, squats, overhead press and bench press, but with heavier weights and different accessory movements. Topical discussions will continue to be a key component of our classes, so students always feel they have the support of their coaches and classmates.

-BBC Participant

“I HAVE GAINED CONFIDENCE AND SELF LOVE AND NOW KNOW HOW TO WORKOUT PROPERLY WITHOUT HURTING MYSELF.”

-BBC Participant

“It has helped me feel more confident in situations outside of this club, and helped me be more open in my own opinions so I don't feeal inferior or taken advantage of”

TO SUCCESSFULLY IMPLEMENT THE BARBELL CLUB IN YOUR SCHOOL, EACH PROGRAM REQUIRES THE FOLLOWING ELEMENTS: 

  • Point of Contact within the School. Traditionally, this is the Athletic Director and/or Community Coordinator, but we also feel that a relationship with the school’s guidance counselor or social worker is a key component for the work we do. 

  • Head Coach. The Head Coach is a volunteer who is willing to commit to leading the course and attends all classes. They are required to complete the Coaching Certification Course including Mandatory Reporter and CPR Training.

  • Assistant Coach. The Assistant Coach is required to attend all classes to provide support to the Head Coach. Mandatory Reporter Training is required. While completion of the Coaching Certification Course is not required, it is strongly encouraged.

  • Volunteers. To support our Head Coach and Assistant Coach, our standard is to have no more than five girls to a Coach. So, if you have more than 10 participants, you will need one additional volunteer for every five girls. All volunteers must complete Mandatory Reporter Training. In areas where Raise the Bar Initiative has localized ambassadors, we may be able to provide volunteers for the school’s Barbell Club.

  • Weight Room or Dedicated Training Space. For training purposes, the high school Barbell Club will require access to the weight room or a dedicated training room two times a week for 90 minutes after school. The middle school program requires a dedicated space one time a week for 60 minutes. The room should be able to be locked so training equipment can be secured. The size of your weight room or training space will dictate the amount of lifters who can participate in your program. 

  • Funding. The start-up and operational costs to support the Barbell Club are highly variable depending on each school’s access to existing strength equipment, training space, water, fresh fruits and snacks, and more. Raise the Bar Initiative will work with each school to evaluate its needs and provide recommendations on how to meet them, including our ability to provide partial or full funding.

Raise the Bar Initiative provides Barbell Club programming and will list all necessary strength equipment.

STUDENT LIFTERS ALSO RECEIVE THE FOLLOWING ITEMS FREE OF CHARGE TO SUPPORT THEIR LIFTING JOURNEY AND PROVIDE A WAY FOR THEM TO FEEL LIKE THEY ARE BOTH A PART OF THE BARBELL CLUB AND PART OF A COMMUNITY. 

  • Lifting journal

  • BBC branded t-shirt

  • BBC branded sweatshirt

  • Healthy snacks during each class (DSM Area Schools only)