Working out with weights allows you to build strength and increase musculature. Weight and strength training can include free weights and machines, but there is an advantage when using free weights. Unlike machines, equipment such as barbells and dumbbells allow you to train your stabilizer muscles, which play an important role when training for strength.
Barbell Clean and Press
The barbell clean and press is an exercise for the shoulders, triceps, thigh and core muscles. Stand in front of the barbell with your legs shoulder-width apart. Squat by bending your knees and grab the barbell in an overhand shoulder-width apart grip with your arms extended. Lift the barbell by extending the knees and driving the hips forward, and rotate your elbows under the bar. Hold the barbell across the front part of your shoulders and then press the bar overhead by extending the elbows. Lower the barbell back down across the front shoulders by bending the elbows, and squat until you reach the starting position with the bar on the ground.
Bent-Over Barbell Row
Bent-over barbell rows build the back muscles and the biceps. Stand facing the barbell and place your legs in a shoulder-width stance. Bend your knees, lean your torso forward a bit and grab the barbell with a shoulder-width-apart grip. Keep your back straight and maintain the position throughout the movement. Lift the bar toward the lower part of your stomach by bending the elbows. Make sure to contract the back muscles during the upward motion. When the barbell is close to your lower stomach, bring the bar back down to the initial point by bending the elbows.
Military Barbell Press
Military barbell presses are for the shoulders and triceps. Sit with your back on the upright bench and put your feet on the ground in front of the bench. Grab the barbell with an overhand grip slightly wider than shoulder-width apart. Lift the barbell off the rack and hold it across the front part of your shoulders. Push the barbell up by extending the elbows. Then lower the bar back down to the start by bending the elbows.
Alternate Grip Barbell Deadlift
This exercise primarily works the thigh and core muscles. Stand in front of the barbell with your legs in a shoulder-width-apart stance, squat by bending the knees, lean the torso slightly forward and grab the barbell using a shoulder-width-apart grip, with your right hand in an overhand grip position and your left hand in an underhand grip position. Keep your arms extended and the back straight throughout the exercise. Lift the barbell off the ground by extending the knees and leaning your torso back a bit until your body is upright. Then bring the barbell down to the ground by bending the knees and leaning the torso slightly forward until you reach the beginning position.
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