The Big Five Lifts

If you want the maximum workout while weightlifting, you want a compound lift. These five “Big Lifts” give you a full-body workout. We’ll discuss which muscles they benefit from and how to do each one.

• Bench Press

  • This lift works your chest, shoulder, and arm muscles.
  • Choose a wide bench with support. You want your shoulders fully supported by the bench.
  • Fix the bar height to just under your arm’s reach. The point of the lift is to bring it down and back up, and if it’s too low, you’re pushing it up before bringing it down.
  • Start with low weight or even an empty bar. Many bars are heavy enough to provide a good workout for a beginner. Get comfortable with the process.
  • Lie back on the bench, and grip the bar overhand; your hands should align with your shoulder.
  • Lift the bar as you breathe in and bring it down to your chest, barely touching it before pushing it back up while breathing out.

• Squats

  • This method works your quads, glutes, and core.
  • Using a kettlebell, align your feet with your hips. While holding the kettlebell at chest height with both hands, tighten your core and slowly descend into a squat as if sitting in a chair.
  • Push up with your feet to return to your original position.
  • If this doesn’t feel difficult, either increase the weight or go slower.

• Overhead Barbell

  • This lift works out your abs, lower back, and shoulders if seated, and your quads and glutes if standing.
  • Beginners should use a seated dumbbell set-up and work up to a standing overhead barbell.
  • Grip the bar at shoulder height with hands shoulder-width apart.
  • Your grip should allow your wrists maximum mobility.
  • Tighten your shoulder blades and use those muscles to begin the lift.
  • Tilt your head back as you push up.
  • Keep your chest proud for the entire lift, or you risk damaging your shoulder muscles.

• Bent-Over Rows

  • This lift benefits your shoulder and back muscles and your biceps and hamstrings.
  • Set the barbell rack to hip height.
  • Place your hands on the barbell, slightly outside of your shoulder width. Your feet should align with your hands.
  • Pick the barbell up and let it rest on your thighs.
  • Tighten your shoulder blades and present a proud chest, then slowly bend forward, keeping your neck, spine, and pelvis aligned.
  • The bar should rest just below your knees with your arms taut.
  • Row the bar up to your mid-torso, contracting your arm muscles as you go, then slowly lower it.

• Deadlifts

  • This method works out your hamstrings, back, hips, glutes, and core.
  • Start with a 45 lbs barbell. Lay it on the ground and stand close to it, with your feet aligned with your shoulders.
  • Tilt your hips back, and keep your chest proud as you bend over.
  • Overhand grip the barbell.
  • Push your hips back further, and then pull the barbell up as you slowly bring your hips forward into a standing position. Keep your back straight throughout the entire lift.
  • Slowly squat back down as you reverse the body movement.