Many of us may think of weightlifting exercises as something that is difficult to perform and hence may try and avoid doing such workout. On the other hand, weightlifting exercises can help individuals to perform various functional movements with ease. As and when these exercises are performed, it is important that individuals rest for a minute or two after completing each set. Training with weights is not limited to body builders who have huge muscles or strong chests. Even normal individuals can train with weights that would in fact benefit them by helping them keep better health. Lifting weights brings immense benefits to individuals such as helping them get a better posture, apart from other benefits such as improved metabolism, improvement in bone density and also to help them from gaining excess weight in their lifetime.
Following are some of the weightlifting exercises that individuals can perform often to strengthen all their major muscle groups:
1. Military Press:
This is one of the weightlifting exercises that is performed by individuals for improving their shoulder size in addition to strengthening them. The deltoid muscle of individuals is primarily targeted in the process of doing this exercise, apart from also targeting several other muscles present in the shoulder, including the core. It also helps individuals increase the strength in their upper body to help them perform other movements. Lastly, it also helps individuals to improve the stability of their spine as they continue to press the weights overhead.
Equipment Required:
• A Barbell
How to do this exercise?
• Firstly, you can start off by positioning the bar on to a squat rack. You can position the bar at around shoulder height.
• Hold on to the bar with your hands by keeping your palms down and keep them at about shoulder-width apart.
• You must now bring the upper chest on to the bar. In this way, it would come into contact with the lower end of your throat and would rest on top of your shoulders.
• The shoulders must now be brought below the bar, in such a way that they would rest at a position that is above your deltoid muscles, including the upper chest.
• You must now begin to lift the bar away from the rack, while taking a step backwards with every foot and keep them at a position that would be around shoulder-width apart.
• Now, begin to inhale strongly and after bending your glutes as much as possible, start pushing the bar on to the roof and move your head back a little if necessary in order to allow the bar to go straight on to the top.
• After the bar goes past the top of your head, try forcing your torso below the bar, while at the same time you must continue to push it on to the roof top, till the arms get locked out.
• Now, you can start reversing the motion, in order to bring the bar back on to your chest.
• You have completed one rep.
You can try and do as much reps as you are able to do in the beginning. Later, you can increase the count after gaining some comfort from practicing regularly.
2. Barbell Back Squat:
This is one of the basic weightlifting exercises that can be done by individuals using a barbell. Individuals would be able to improve the strength of the muscles present in their lower body, as it primarily targets an individual’s hamstrings, glutes and quads. Moreover, by doing this exercise regularly, individuals would also be able to improve the strength of their core muscles.
Equipment Required:
• A Barbell
• Weight Plates
How to do this exercise?
• You can first start off by keeping the barbell at a position that is falling just beneath the height of the shoulder. You can load the weight that you actually feel is comfortable to use.
• Now, you must get yourself in to a standing position below a bar by keeping your feet at around shoulder width apart.
• The bar must be kept positioned in such a way that it rests on the muscles on the top of your back.
• You must now begin to take the hands to the back and start holding on to the bar tight to obtain enough stability.
• Now, start bending your knees and keep your back straight so as to pull the weight off the rack.
• After holding your back straight, start pushing upwards through the legs and bring the weight away from the rack.
• You can now take a step backwards, preferably small and stabilize yourself.
• Start lowering your body slowly, while your eyes are facing to the front. You must make sure that you do not lean to your front as you move downwards.
• You must squat down till the thighs are getting on to a parallel position with the floor. Now, you can start raising the body up again slowly by pushing through the heels.
• You must not lock the knees out as you are getting up on to a standing position.
• You have completed one rep.
You can try and do about 2 sets comprising of 3-4 reps each in the beginning. As you start focusing to build some muscle, you can do at least 2 sets comprising of 6-8 reps each.
3. Trap Bar Deadlift:
This is one of the strength movements and a weightlifting exercise that is used widely by power lifters and athletes who are primarily engaged in the field of fitness and bodybuilding. The trap bar deadlift works your gluteal muscles, in addition to your hamstrings and your back muscles. Being one of the variations of the traditional deadlift, it involves the use of a trap bar that is having the shape of a hexagon and surrounds the weight lifter. This exercise is expected to help you improve your body strength as a whole, apart from improving the size and strength of your back.
Equipment Required:
• Hexagonal Weight Bar
• A set of bumper plates
How to do this exercise?
• You can start off by standing in the middle of the trap bar by keeping your feet hip-width apart.
• After pushing your hips backward as much as you can, you can get your hands to firmly hold on to the handles of the trap bar.
• When you remain in the same position keeping the hips back, it would make you feel some tension in the hamstring muscles. Further, start pulling the shoulders downwards and at the back, while your chest is kept up. Keep your back flat and stay focused with your eyes right on to your front which could be about few meters away at the bottom.
• Start taking a deep breath in and keep your core tight.
• Now, you must get yourself up on to a standing position. Keep your hips and knees straightened, while keeping your glutes stiff, especially when you are at the top of the rep.
• You can again bring down the trap bar on to the floor, while also remaining in proper control at the same time.
• You have completed one rep.
You can try and do about 2-3 sets comprising of 4-5 reps each.
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Disclaimer:
The information contained in this article is for educational and informational purposes only and is not intended as a health advice. We would ask you to consult a qualified professional or medical expert to gain additional knowledge before you choose to consume any product or perform any exercise.
