Working out with free weights enables you to perform a large variety of exercises. Do exercises on a stable floor, on movable platforms and on exercise benches. Use a straight barbell, a curved barbell, a hammer barbell or a hex barbell. Lift free weights while you are standing still, walking or lunging. Lower the free weights slowly to focus on the eccentric or lengthening part of the contraction. Perform the concentric or shortening phase of the contraction at a fast rate to increase your muscular power.
Step 1
Keep your tummy tight. Suck your navel lightly toward your spine to maintain tension in your abdominal cavity. This small act ensures you keep your back flat reducing your risk of injury to your lower back. Anytime you are picking up free weights, performing an exercise or setting free weights down you must maintain this abdominal contraction.
Step 2
Lift and lower with your legs. Whenever you must bend down, do so at your knees. Even if it is just a small movement to pick up a weight plate, dumbbell or your exercise log, bend your legs. If you bend at your lower back, over time you increase your risk of overuse injuries.
Step 3
Slightly bend your knees. Keep a slight bend in your knees when you do any standing free-weight exercise. In this position, your quadriceps and glute muscles bear your upper-body weight and the weight of the dumbbells or barbells. If you do not bend your knees, your knee joints must bear the weight, increasing risk of injury to your knees.
Step 4
Use a proper stance. Your base of support is generally the area around your feet. The higher you raise the weight above your feet, the wider your base of support should be. For instance, when you do dumbbell shoulder presses and push dumbbells above your head in a seated or standing position, your feet must be at least shoulder-width apart. If you are doing dumbbell curls with your arms by your side, your feet can be closer together.
Step 5
Maintain a five point contact with the bench. When you lie on your back to do free-weight exercises, you must maintain contact with the bench. Your left shoulder blade, right shoulder blade and buttocks must be in contact with the bench. Your left foot and right foot must be touching the floor.
Step 6
Breathe properly. Proper breathing helps you lift free weights. When you are performing concentric contractions, exhale through pursed lips or clenched teeth. This increases the pressure in your abdominal and chest cavities to help you push the weights up, especially when you are lifting very heavy weights. Inhale during the eccentric phase of the exercise in preparation for the concentric phase.
Tips and Warnings
- Keep track of your workouts with graphing paper and a pencil. Combine free weight training with cable pulleys to vary your workouts.
- Start with light free weights and gradually increase the weight you use. This will prevent extreme muscle soreness.
Things You'll Need
- Gym membership
- Barbells
- Dumbbells
References
- “Personal Trainer Manual”; American Council on Exercise; 1997
- “Essentials of Strength Training and Conditioning”; Thomas R. Baechle and Roger W. Earle; 2000
- American College of Sports Medicine: Causes and Prevention of Back Pain and Injuries
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