Here are 3 barbell exercises that will help you get stronger.
1. Back Squat
Safely load the barbell onto your rear shoulder muscles. Stand with your feet roughly shoulder-width apart, toes pointed slightly out, core flexed, and chest up. Descend while keeping your hips back and ensuring your knees do not cave in. Keep your weight evenly on your whole foot as you drive back up.
2. Conventional Deadlift
Stand with your feet shoulder-width apart and grip the bar with your hands just outside your legs. Bend your knees so that your shins touch the bar, raise your chest up and brace your core. Lift the barbell by pushing your feet through the ground, driving your hips forward to stand up and locking out your glutes. Lower the bar with control to original position.
3. Bench Press
Grasp the barbell shoulder-width to just outside (close grip or wide grip depends on goal). Squeeze your shoulder blades back, arch your back, and tuck your feet toward your glutes while still keeping them flat on the ground. Brace and unrack the barbell. Perform the downward movement keeping your elbows at a 45 degree angle, touch your chest, and perform the upward movement to return to original position.