Free weight exercises can include dumbbells, barbells or kettlebells. The most important factor to remember when using free weights is to maintain proper form throughout the exercise; poor form can lead to injury. Free weights, when used correctly, can be effective tools to work the glutes and hamstrings.
Glutes and Hamstrings
The glutes and hamstrings are some of the largest muscle groups in the body. The hamstrings allow you to lift items off the floor safely and are responsible for bringing the calf toward the butt. Hamstrings are made up of three muscles that attach to the pelvic bone under the glutes and run down to attach onto the tibia bone below the knee. The butt is made up of three muscles, which are responsible for leg abduction and hip extension.
Kettlebell Front Squats
This compound exercise works the quads, calves and glutes. Squats are one of the best exercises to do to work your butt muscles. Lift two kettlebells to your shoulders and hold the weights so that they are resting on the back of your hands, with your palms facing the floor. Have your arms bent so your knuckles are close to your ears and your elbows are out to your sides. Stand with your feet hip-width apart or wider. Squat into a sitting position as low as you can go without letting your knees go past your toes. Pause at the bottom and clench your butt muscles, then return to the starting position. Do two sets of 12 to 15 reps.
Barbell Deadlifts
Barbell deadlifts target the hamstrings. Position the barbell on the floor in front of you so that the bar is in front of your shins. Position your feet shoulder-width apart. Bend your knees and grab the bar, keeping your elbows to the outside of your knees. Hold the bar so one palm is facing toward you and one palm is facing away. Keep your elbows straight and lift the weight with your legs, butt and hips. Your lower back should not bend that much -- drive the weight up with your hips. Never round your back during this exercise. Keep the bar close to your body throughout this move. Stand up straight and pause, then return the weight to the starting position. Do 12 to 15 reps.
Dumbbell Lunges
Dumbbell lunges work the quads, calves, glutes and hamstrings. Stand with your feet shoulder-width apart and hold a dumbbell in each hand with your arms hanging at your sides. This is the starting position. Step forward about 2 feet with your left leg and bend that knee so that your upper leg is parallel to the floor and your calf is perpendicular to the floor. Do not allow your knee to go past your toe. Pause, then push up using the heel of your forward foot and return to the starting position. Do 12 to 15 repetitions then switch to the right side.
References
- Sportsinjuryclinic.net: Free Weights Exercises
- "Bodybuilding Anatomy"; Nick Evans; 2007
- "Strength Training Anatomy"; Frederic Delavier; 2006
- "Human Anatomy & Physiology"; Marieb, Elaine; Katja Hoehn, 2007
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