Basic Lifts

These lifts actually aren't that basic. They just build basic, overall strength. One is the bench press. I usually replace that with pushup variations and weighted pushups.

Another basic lift, and probably the most important, is the squat. This is the weighted squat, builds a lot of over all strength and tons of leg power. You can also go really heavy with this movement, thus it hits a lot of big muscles. Big muscles have the most power, so this exercise will probably make you the strongest. Not a lot of arm strength, but everything else will be stronger. This exercise is grand, but requires a squatting cage/rack to go heavy. Sadly, I don't have access to one of those. A variation to the squat (actually called the back squat), is the front squat. In this movement you have the weight in front of you, on your chest/collarbone area with your hands taking some of the weight and balancing it. I'm not going to describe this movement because I'm yet to try it. You can get into this position without a rack, via a power clean. Another movement that I haven't even tried, so I won't describe it.

Another basic movement is the row. There are variations in this exercise to hut different muscles, I prefer the bent over row. This one requires good lower back strength, or you might hurt yourself. To do this, get a barbell (or two dumbbells, but a barbell is better), place your shins about an inch from the bar, bend at the knees and the hips so that you bring your back nearly parallel to the floor (parallel is better, but most people don't have the flexibility). Your chest should be touching or close to your knees. This next part is extremely important, if don't think you can do this, then don't, unless you have someone who knows how to lift with you. This is it: keep back straight. It's better to make your back more U shaped than arched over, because if your back is arched you will destroy your back. A good way to help keep your back straight is to stare at a spot on the floor in front of you, but only a few feet in front of you so don't strain your neck. It is also a good idea never to go too heavy without someone watching you. Once you have your position down, grab the bar, pull it to your chest or gut, depending what feels more natural for you. Then lower it to the ground. This exercise does a little leg, some arms, and if done right, a ton of back! Your lats, are the main muscle group hit, but pretty much all your muscles in your back are hit. This should not replace your pull up. Pull up beats all.

The next exercise is the deadlift. The squat and the deadlift exercises are the two exercises you can put on the most weight. The squat is safer (if you have a rack), but the deadlift is an extreme back builder. It's a lot like the row, but less arm movement, and more hip and knee movement. To do a deadlift, place your shins against a bar, feet shoulder width apart. The bar your remain in contact with your legs at all time. This may cause scraping and bruising, but that's nothing compared to a slipped disc! From here, get into the position that you did for the row. REMEMBER: keep your back straight! Don't go heavy without a friend watching you! You don't need to go as low as you did with the row, but if your back and/or hamstrings aren't flexible enough, then you might have to. If you are so inflexible that your can't keep your back straight in the down position, don't even try this. Get more flexible first. Now that you are bent over, grab the bar and flex your late and rear shoulders. You don't want to bend at the top of your back or pull a shoulder out of joint. Push your chest out, look straight ahead, explode up by throwing your hips forward until the weight is mid thigh. Drop the weight. If your floor isn't padded and strong or your gym doesn't like dropping of weights, then lower the weight in a controlled fashion, making sure your back is straight, and that the bar is touching your shins.

Notice I didn't mention where to grip the bar. That's because there are tons of options. You can have your feet wider apart, and place your hands in between them. This is the easiest way, and hits your legs more. If you're not flexible and want to work your legs more, and less back, do this way. If you want a better back workout and are flexible, do a wider grip. An ultra wide grip (so I've read) is brutal, I haven't done it yet, I'm not flexible and I'm still trying to master the basic form. Don't go and try this before research it more, and it would be ideal to have a coach watch you. I didn't have a coach, but I started out really light and researched it a ton. I probably have the muscle to deadlift over 200 pounds, but I'm only at 110-120 right now just to be safe.

Those are the basic lifts! Do those and you can get a strong base. Just be carful, because most of these work the back, and if you bend your back during an exercise, you can seriously injure yourself.

I personally am going to try and master the power clean so I can do front squats, because I doubt I'll have a squatting rack/cage anytime soon. I'm doing the deadlift and the bent over row, but only once a week for now because of track. I also just started, so I'm still going pretty light.