Different directions of movement can help you develop full-body strength. This method of training improves how well you move in sports and daily activities and may help you reduce your risk of injury, according to the National Academy of Sports Medicine. You can use free weights, props and your own body weight to perform full-body strength exercises.
Squat Press
This exercise uses your lower body to generate strength and transfer it to your upper body to lift a resistance over your head. When you lift, use your lower body and mid-torso rather than your arms and shoulders. Stand with your feet shoulder-width apart, holding a 25-pound dumbbell in each hand over your shoulders. Keep your elbows close to your body. Inhale and squat down as low as you can while keeping your torso upright and your knees and feet pointing forward. Exhale and stand straight up, pressing the weights over your head. Hold this position for one second, and lower the weights to your shoulders. Perform two to three sets of eight to 10 reps.
Kettlebell Swings
Kettlebell swings strengthen your hip and improve spine and abdominal stability as you use your lower body to generate force to help swing the kettlebell. Stand with your legs about shoulder-width apart, and hold a 30-pound kettlebell with both hands on the handle hanging down in front of your body. Bend your legs and your torso forward slightly, swinging the kettlebell between your legs to initiate the momentum. Exhale and push your pelvis forward, bringing your torso upright. Swing the kettlebell up in front of you so that your arms are parallel to the ground. Swing the kettlebell between your legs and repeat the exercise as fast as you can with control. Perform three sets of 20 swings. You can also perform this exercise with one arm.
Lunge and Press
This exercise combines the lunge pattern with the shoulder press, using your lower body to generate strength to a resistance over your head. Stand with your legs together and hold a 25-pound dumbbell in each hand over your shoulders with your elbows close to your body. Step forward with your right foot and lunge straight down until your left knee gently touches the ground. Keep your torso upright. Exhale and step back to the standing position, pressing the dumbbells over your head at the same time. Perform two to three sets of six to eight reps per leg.
Turkish Getup
The Turkish getup is a full-body exercise that teaches you how to move from the ground to a standing position while holding a weight above your head. It can reveal if one side of your body is less coordinated, mobile or stable than the other side. Lie on the ground on your back with your feet together, and hold a 25-lb. kettlebell in your right hand. The kettlebell should be resting on your forearm with your right perpendicular to the ground. Put your left arm out to your side with your palm facing down.
Bring your right foot close to your hip, and lift your torso off the ground by turn to your left slightly and prop yourself up with your left forearm and elbow. Look up at the kettlebell and keep the right arm straight. Then prop yourself up to your left hand. Do not move your left leg as you lift yourself up.
Lift your hip off the ground, and bring your left leg beneath your body to a kneeling position so that the knee is between your left hand and your right leg. Bring your torso upright and your left hand off the ground. Now you are in a kneeling position with the right arm over your head. Exhale and stand straight up, stepping forward with your left foot so that your feet are about two feet apart. Hold this position for two seconds. Reverse the movement slowly to return to the supine position on the ground. Perform two to three sets of three to four reps on each side of your body.
References
- "Kettlebells From the Ground Up"; Gray Cook and Brett Jones; 2010
- "NASM Essentials of Personal Fitness Training"; Michael Clark; 2007
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