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Weight Training

Free Weight Lifting Tips and Articles

For the beginner in the weight room every magazine or person that they run into is offering free advise. Sometimes this can add to even more confusion to what may already seem like an over whelming task. The experienced lifter looking for something new spots a weight training journal that looks fresh and unique but soon realizes that they have no idea what his or her fellow lifter is referring to. In weightlifting and bodybuilding many of the lifts have various names and this can lead to confusion when trying to design your weightlifting program.

I came across a weight training site that provides some good video of lots of common and not so common lifts you may run across while on your quest to get stronger, leaner, and faster. The site list some Compound Movements that require a cretin amount of technique to get the most of and maintain a safe workout.

This is just a sample of the free sample exercises you will find video links to.

Squat Variations:
Box Squat
Low Box Squat (Safety Squat Bar)
Speed Squat
Speed Squat (Safety Squat Bar and Chains)
Zercher Front Squat
Overhead Squat

Bench Variations:
Bench Press: How To…
3 Board Press
Close Grip 3 Board Press
Decline Bench Press
Wide Reverse Grip Pin Press
Speed Bench With Chains and bands

Deadlift Variations:
Dimel Deadlifts
Zercher Deadlift
Reverse Band Deadlift

Good Morning Variations:
Bent Leg/Bent Over GM
Straight Legs/Arched Back GM
Combo Squat/GM


Upper Body Accessory Work

Tricep:
JM Press
Elbows Out Extension
Rolling Extension
Band Pushdown (Tricep)
Rope Push-Down

Lats:
Band Pull-Down
Barbell Row
Close Grip/Reverse Grip Lat Pull-Down
T-Bar Row
Wide Grip Pull-Up

Traps:
Barbell Shrug
Power Shrug
Standing Reverse Crunch (Safety Squat Bar)
Unilateral DB Row
Chest Supported DB Row
Kelso Shrug (Any Shrug Done on a Plane Other Than Upright)
Face Pull

Delts:
DB Press (Stability Ball)
Seated Power Clean
Hang Snatch into Push Press
Delta-Delta (Triple-Set)

Lower Body & Core Accessory Work

Abdominals:
Overhead Abdominal Crunch (Stability Ball/Medicine Ball)
Abdominal Work on the Glute/Ham/Calf Raise
Standing Abdominal Pull-Down and Reverse Crunch
Spread-Eagle Sit-Up

Lower Back/Erectors:
Reverse Hyperextension
Reverse Hyper (Stability Ball)
Pull and Swing Through

Glutes/Hips:
Belt Squat
Dimel Deadlift
Kneeling Power Squat
ATF Hip Thrust (Pulley)

Hamstrings:
Glute/Ham/Calf Raise - Machine
Hamstring Curl (Stability Ball)
Romanian and Straight Leg Deadlift

All the best in your weight training, powerlifting, and bodybuilding, programs.
Jason, CSCS