Free weights consist of dumbbells, barbells, kettlebells and plate weights. They are used to perform resistance-training exercises that strengthen, tone and build skeletal muscle. Free weights can be used to work the muscles in your arms, legs, hips, back, neck and abdomen. The American College of Sports Medicine suggests that free weights are superior to machines due to the fact that free weight exercises allow full range of motion and almost always require the work of assisting and stabilizing muscles. Perform free weight exercises to strengthen and tighten your entire body.
Step 1
Perform a weighted neck flexion. Lie face up on a horizontal exercise bench with your head hanging off one end of the bench. With both hands, secure a light plate weight, 5-lbs. or less, on your forehead. Begin with the top of your head pointing toward the floor. Holding the weight in place, lift your head and tuck your chin toward your chest. With control, lower your head back to the starting position.
Step 2
Perform a bent row. Load a barbell with a challenging weight and then grasp it with a shoulder-width, overhand grip. Stand with your legs slightly bent and, with your back straight, lean forward at your waist 45 degrees so that the bar is at knee level. Keeping your back straight, contract your abdominal muscles and pull the barbell up to your chest. With control, lower the bar to the initial position.
Step 3
Perform a dumbbell press. Lie face up on a horizontal bench with your knees bent and feet flat on the floor. Hold a dumbbell in each hand with an overhand grip and your palms facing your knees. Begin with your elbows bent and the weights at chest level. Stabilize your core and extend your arms vertically to press the weights upward. Squeeze your chest at the top of the movement and then slowly lower the weights to the starting position. This exercise can also be performed with kettlebells or a barbell.
Step 4
Perform an overhead press. Sit on a bench with your back straight and hold dumbbells at shoulder level with an overhand grip and your palms facing forward. Press the weights upward by extending your arms vertically. Slowly lower the weights back to the initial position. This exercise can also be performed with kettlebells or a barbell.
Step 5
Perform a weighted lunge. Stand with your legs slightly apart and secure a barbell behind your neck, resting across your upper back and shoulders. Stand tall, pull your belly button into your spine and contract your abdominal muscles. Keeping your trunk as straight as possible, take a big step forward. Lunge into your front leg until the thigh is horizontal. Push through your heel to return to the standing position. Repeat the lunge with your other leg. This exercise can also be performed with dumbbells or kettlebells.
Step 6
Perform a power squat. Begin with a loaded barbell resting across your upper back and shoulders. Stand with your legs wider than shoulder-width and your toes pointing out. Stiffen your torso and stabilize your core muscles. Bend forward from your hips and bend your knees to lower into a squat until your thighs become parallel with the floor. Push through your heels to straighten your legs and lift your torso to return to the standing position.
Step 7
Perform a weighted torso twist. Sit on the floor with your knees bent and your feet anchored under a sturdy object. Hold a plate weight across your chest with both hands. Keeping your back straight, lean back 45 degrees and begin to slowly twist from side to side until you have completed the desired number of reps. A dumbbell or kettlebell can also be used to perform this exercise.
Tips and Warnings
- Perform three sets of eight to 12 repetitions of each exercise on three nonconsecutive days per week.
- Get clearance from your doctor before beginning a new exercise program. Avoid injury by never rounding your back when performing a power squat or bent row.
Things You'll Need
- Plate weights
- Barbell
- Dumbbell
- Kettlebell
References
- "ACSM's Resources for the Personal Trainer", Second Edition; Nicki Anderson, et al.; 2007
- "Strength Training Anatomy, Second Edition"; Frederic Delavier; 2006
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