Lifting can be a hard part of working out to take up. Without introduction to proper form and guidance through a workout, it may lead to injury and lack of results to show for the hard work one has put in. This is a guide to some easy lifts and workouts to help save your limbs and muscles and help you maintain proper form.
Lift 1: Deadlift
Step 1: While using a kettlebell, stand with your feet slightly wider than hip-width apart with your toes pointing slightly outwards.
Step 2: Hinge at your hips pushing your butt backward with a soft bend in your knees to grab the kettlebell.
Step 3: Do NOT round your back, and add slightly more bend to your knees if necessary to grab the kettlebell.
Step 4: While pushing through your heels, bring up the kettlebell until your knees are fully extended and your arms straight down holding the kettlebell.
Step 5: Again while hinging your hips and keeping a flat back, slowly bring the kettlebell down to the floor.
Lift 2: Box Squat
Step 1: Stand with your heels touching a box with feet hip-width apart and toes pointed slightly outwards, with a weight held by your chin with both hands.
Step 2: While keeping your chest up and pushing your butt back, squat down until your buttocks make contact with the box.
Step 3: It is important that you don’t fall back into the box, your body must be controlled and make a soft contact with the box.
Step 4: While pushing through your heels stand back up.
Lift 3: TRX Row
Step 1: Grab the straps in both hands and walk your body back until there’s tension in the straps.
Step 2: Walk your feet forward until your body is at the angle desired for the intensity and difficulty of the row.
Step 3: Pull your chest to your hands while keeping your body straight and moving as one unit.
Step 4: Slowly bring yourself back to the starting position still keeping your body moving as one unit.
Lift 4: Lunge
Step 1: Start with your feet together and a tall posture.
Step 2: Step your foot out and bend your front knee while keeping your knee behind your toes and your chest high.
Step 3: Straighten out your knee and step your feet together while still keeping a tall posture and your chest up.
Lift 5: Farmers Carry
Lift 6: Lateral Raise
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Written by Jack Slater, Trainer at Elite Sports Club-Mequon
Jack Slater has a B.S. Kinesiology Strength and Conditioning from the University of Wisconsin Oshkosh. He specializes in athletes as well as general population. Jack has a strong interest in Olympic Lifting movements and enjoys educating people of all ages of the benefits of weight training. Jack’s interests include Gaming, Hockey, Baseball, and spending time with family and friends. He believes that “Nothing in life is achieved without the required work. A good training mentality will lead to progress and results that can exceed any expectation. Any goal is attainable with good training, mental toughness, and a will to succeed.”