6 Best Weight Training Exercises

SQUAT BENEFITS

This compound movement torches fat, building core strength and toning your core, abs and bottom. – Standing in a shoulder-width stance with your feet slightly pointing out, rest a loaded barbell across the back of your shoulders, holding it with an overhand grip (palms up, A). Take a deep breath in, tighten your mid section, take your hips back and your knees out. Lower into a squat position, hips below parallel to your bottom. Keep all the weight in your heels and your chest up (B), then squeeze your glutes and drive up to full extension, keeping the weight on your shoulders. Do 10-12 reps, then move onto the next move. Do 4 rounds in total.

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SNATCH-GRIP DEADLIFT BENEFITS

Develops your back and shoulders, plus arms, hamstrings and bottom. – Stand with your feet just wider than your shoulders, toes pointing out slightly. Squat and pick up the barbell, holding it over your mid-foot and close to your shins. Keep a neutral spine, hips higher than knees, eyes above your toes (A). Take a big breath in and extend your hips to standing, squeezing your shoulders back and down (B). To lower the bar back down to the ground, exhale, take your hips back and keep a neutral spine and a soft bend at the knees. Do 10-12 reps.

BENT-OVER ROW BENEFITS

Works your back and shoulders. – Stand, holding the kettlebells with your palms facing each other. Bend your knees slightly and bring your chest forward, hinging at the waist, while keeping your back straight until it’s almost parallel to the floor (A). While locking your torso tight, lift the kettlebells to your chest, keeping your elbows tight to your body (B), then lower in a controlled way until your arms are fully extended. Do 10 reps.

LONG-STRIDE WALKING LUNGE BENEFITS

Longer strides reduce the bend in the knee, forcing you to go deeper into the lunge, which works your bottom and thighs. – Stand, ensuring your core is tight and tall (A), then take a large step forwards, landing softly on your heel (B). Allow the trailing knee to lightly tap the floor (C), then drive off the back foot, taking another large step; repeat. A common mistake is to overextend your lower back, and almost lean into the lunge. It’s important to keep your spine neutral. Do 10 reps on each leg.

OVERHEAD KETTLEBELL CARRY BENEFITS

Builds strength, including the core, burns fat, and can improve shoulder stability. – Choose a challenging weight of kettlebell that you can clean and push press overhead and into lock-out position. Ensure your biceps are close to your ear, spine neutral and avoid flaring your ribcage. Keep your wrist straight with a strong grip (A). Brace your abs and take small, quick steps, breathing rhythmically. Take 25-30 steps, then switch arms (B). Do 6 lengths of kettlebell carries per round.

BARBELL THRUSTER BENEFITS

A multi-joint compound exercise for fat loss. Works thighs, bottom, abs, lower back and shoulders. – Lift the barbell from the floor to the front rack position (A). Take a deep breath in and descend into a squat, hips back, knees out (B). At the bottom of the squat, push the floor away with your heels, exhale, and press the bar up at the top of the move. As the bar clears your forehead, push your head through with arms fully extended and legs PHO straight (C). Lower the bar to your shoulders. Do 10-12 reps.