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Our Favourite weight training exercises
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When it comes to building a successful exercise routine that will guarante changes to your body, the answer is undeniably weight training - though this is an element of exercise which is often looked over, particularly for women. It’s a common misconception that weight training will make your physique appear more ‘bulky’ or athletic, when a body goal for many is to lose weight and look leaner.
Many individuals choose to eliminate weight training from their training plans for fears they might not achieve their weight loss goals, when In fact Weight training can burn more calories than cardio and will help you to craft your dream body much easier than simply relying on cardio. Here are the best weight training moves to implement into your routine. Incorporating these moves into your exercise plan consistently will bring you results quickly and efficiently.
- Dumbbell Clean and Press
The dumbbell clean and press is a classic weight lifting move that will work your full body. You can use two dumbbells, one in each hand, or concentrate on one side at a time. You can also do a clean and press with a weighted bar too for a more advanced version of the move. The clean and press move involves getting your weights from the floor and lifting them upwards to a squat position, before using your hips, ankles and shoulders to propel yourself upwards, bringing your weights up to your shoulders. You then drop the weights back down gradually before repeating the move again. Use force and power to encourage explosive movements, whilst retaining the tension in your body at all times.
- One Arm Dumbbell Row
A one arm dumbbell row is an exceptional weight training move that will help to tone your arms and your back too. Start by bending your hips and placing one knee and the hand on the same side on a flat bench. You can also do this from kneeling flat on the floor. Start by keeping a dumbbell in your free and and letting it hang by your side. Pull your weight towards your hip before slowly bending your arm and bringing your shoulder upwards. At the end your elbow should be pointed towards the ceiling. Lower the dumbbell in a controlled motion under the same path.
- Deadlift
A deadlift is typically done with a barbell, and incorporating this weight training move into your exercise routine will have astronomical results. Deadlifts stimulate both the upper and lower body, which is why they’re so important to start working with! Place the bar on the floor and start by bending over without bending your legs. Bend your knees and drop into position before lifting your chest and straightening up your back. Take a deep breath and stand up with the weight, holding it for a second at the top, before placing it back down.
- Weighted Squats
Squats are always a winner and should be an element of any good workout routine, but you can add weights to them to make your body work a little harder and for these exercises to be even more effective. If you use dumbbells, start with your elbows bent and your weights at your shoulders, then squat slowly and make sure to make a deep bend. If you’re working with a barbell, place it on the fleshy part of the top of your back and hold it across your shoulders. Squat low and slow, finishing with your knees in line with your ankles. Slowly bring yourself back to position.
- Shoulder Press
A shoulder press will help to craft strong and lean shoulders and toned arms - which is exactly why it’s one of the best weight training moves. Start with your feet a shoulder width apart. Hold your dumbbells by your shoulders, with your elbows at a 90 degree angle. Slowly lift your arms up so that they’re extended above your head, in a straight and swift extension. Bring your arms back to the position above your shoulders.
All of these incredible weight training moves will not only help for you to see results with your personal health and fitness goals, but they’ll make you feel absolutely fantastic too. Weight training is a wonderful method of exercise and a way you can really measure tangible results, seeing your strength and number of repetitions grow with each session. There’s nothing quite like hitting a PB - and with the best weight training moves you’ll see your progress improve quicker than ever before.
We would always advise you to work with a qualified personal trainer to learn the correct form on all weight training exercises, especially if you are not experienced with weight lifting.
