Best Weight Lifting Exercises

I’m often asked what the “best weight exercise” is for legs, arms, back, abs…you name the body part.  It’s a tricky question because the “best exercise” for one person is not necessarily the “best exercise” for another.  To further that point, the “best” weight training program for you is the program that’s been tailored to your specifics needs & goals.  But, I digress.  To answer the question, I’ll give you my 4 “favorite” exercises for full body, lower body, upper body and core.  Here goes!

Exercise #1:  Full Body – Deadlifts

In my opinion, Deadlifts are the King of All Exercises.  This one lift targets just about every muscle in your body AND teaches all those muscles how to work together in a coordinated fashion.  If that’s not enough, the cherry-on-top is that learning how to do Deadlifts properly sets you up for safely doing practical movements like picking up groceries off the floor, lifting your child, moving heavy furniture & shoveling snow.  Are you convinced yet?  Here’s how to do this awesome exercise.  Remember to start with light weight so that you can learn the proper technique.

Deadlifts

1^st Position – Feet are hip-width apart & grip is just outside of shins.  Bar is held close to shins.  Knees are bent & weight is in heels.  Back (both upper & lower) is perfectly straight!!!  Pull shoulders back & down (no rounding) while keeping them directly over hands.  Hands grip the bar with a closed grip – fingers on one side, thumbs on the other.

2^nd Position – To stand up, press into the heels & drive upwards using your hips & gluts.  Think about lifting with your legs as a string pulls your spine up towards the ceiling.  Keep low back straight & shoulders over hands.  Bar should travel very close to shins.

3^rd Position – Stand up fully with bar.  To lower the bar, reverse the motion ensuring that the back stays straight.

Exercise #2:  Lower Body – Back Squats

I LOVE this exercise!!  While Back Squats looks a lot like Deadlifts, there are subtle differences.  In Deadlifts the weight is low & held in your hands.  This positioning will target the back of the legs (gluts, hamstrings) & a significant amount of upper body muscles – see Tip #1 for full benefits.  With Back Squats the weight is high & held by the spine.  So, Back Squats (or any Squat for that matter) will emphasize the full leg (particularly quads) & deemphasize the upper body.  A key point:  If you have bone density issues, this exercise is an excellent way to load the often-overlooked spinal bones.

Squats

1^st Position    – Stand with feet shoulder-width apart, body weight in heels (pull toes up into the tops of your shoes & hold them there throughout the exercise).  Back (both upper & lower) is perfectly straight!!!

2^nd Position    – Begin by bending hips first, then knees.

3^rd Position    – Sit hips back like you are sitting into a chair.  Rather than allowing your back to round, let your lower back arch slightly as you descend.

4^th Position    – Bend knees & hips until your thighs are as parallel to the floor as possible.  Keep your weight in your heels at all times.

5^th Position    – To come up, push down through heels & drive hips forward as you extend up to start position.

Exercise #3:  Upper Body – Hang Body Pulls

For an excellent upper body exercise…that works just a bit more than arms…Hang Body Pulls are definitely my go-to!  Think of it like a Reverse Push-Up or a Modified Pull-Up.  This nifty little exercise will work your arms & core with a side of gluts & hamstrings!  What more can you ask for!

Hang Body Pulls

1^st Position    – Set bar in Squat Rack to desired height (lower will be harder, higher will be easier).  Lie flat on floor & grasp bar with hands slightly wider than shoulder-width.  Contract low back & gluts to bridge hips up off floor.  Body should be straight from shoulders to hips to feet.

2^nd Position    – Keeping body perfectly straight, pull body up to bar until elbows are bent at 90^o (like a reverse bench press).

To lower – straighten arms back to start position.

Modify – bend knees so feet are flat on the floor and/or raise bar up.

Intensify – lower bar and/or elevate the feet onto a box or physioball.

Exercise #4:  Core – Seated Russian Twists with Med Ball Throws

Along with its really long name, this great little exercise comes with a long list of benefits!  Not only does it work rectus abdominis (the front abs), but it also hits the obliques (gotta love that twisting motion!) & the all-important transverse abdominis.  In case you don’t know about the transverse abs, these are the deep abdominal muscles that support your lumbar spine &, when strong, may help reduce low back pain.

Seated Russian Twists with Med Ball Throws

1^st Position     – Sit on floor facing a sturdy wall or partner with knees bent at 90^o (harder – feet held off the floor; easier – feet flat on floor).  Lean back at roughly a 45^o angle.  Keep hips pulled under & upper back straight.  Hold a medicine ball (any weight you choose) in hands.

2^nd & 3^rd Positions – Rotate torso to touch ball down to floor on both sides of hips.

4^th Position    – Return to face front & throw ball to partner or against wall.  Catch the ball and repeat with rotations + throw.