Free Weightlifting Tips & Workouts

Free weightlifting workouts provide substantial fitness benefits. Unlike machine exercises, free weightlifting activates more muscle tissue, because stabilizer muscles help to control the movement in three-dimensional space. Free weightlifting workouts are particularly important for beginners. Strength coach and professional bodybuilder Christian Thibaudeau reports that beginners should focus on free weights to maximize nervous system and muscular development.

Angle of Resistance

Lift free weights straight up to maximize muscle activation. You activate more muscle tissue when your muscles move free weights against the greatest angle of resistance. Unlike machine weights, which can alter the angle of resistance, gravity always determines the greatest angle of resistance for lifting free weights. Perform angled lifts, such as the incline press, by changing the angle of your body while moving the weights directly against the pull of gravity. For example, perform the incline press using a declined bench with your head positioned below your waist. This position allows you to push the weights along a path that is perpendicular with the ground, and directly against the pull of gravity.

Antagonistic

Alternate between antagonistic muscle groups, which move joints in opposite directions, during your free-weight workout sets. Antagonistic muscle groups include your chest and back, anterior and posterior deltoids, quadriceps and hamstrings, biceps and triceps. Training antagonistic muscle groups back-to-back during the same workout enhances between set recover by stretching one muscle group while the other contracts. For example, perform a set of chest lifts followed by a set of back lifts, and continue alternating between sets until you complete the target number of sets for each muscle group.

Compound

Emphasize compound exercise movements during your free-weight workouts. Unlike isolation lifts, which only move a single joint, compound movements articulate multiple joints. Compound movements require more balance and stabilization, which activates more muscle tissue than isolation lifts. Compound free weight lifts for chest workouts include variations of the bench press. Bent-over rowing lifts work your back. Lunges and squats target your quadriceps, while goodmornings and deadlifts hit your hamstrings.

Asymmetrical Loading

Devote a portion of your free-weight training to asymmetrical loading, which works the muscles on each side of your body independently. Strength and conditioning specialist Chris Cressey suggests that free-weight workouts generally emphasize symmetrical loading lifts. Symmetrical lifts work both sides of your body at the same time, which is important for strength and neuromuscular functions. However, Cressey recommends that your workouts include some asymmetrical loading lifts, particularly for increasing the intensity of your workout. Examples of asymmetrical lifts include one-arm variations of the bench press, one-arm push presses, one-arm split squats and suitcase deadlifts.