The 5 Best Strength Training Exercises You Should Do
Jun 19th, 2007 by Mehdi Tags: Exercise, Strength Training, Weight Lifting
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You have two kind of muscles: those close to your spine & those far from your spine. The muscles close to your spine are the strongest. Those far from your spine are the weakest.
The bulk of your strength training should consist of exercises hitting the muscles close to your spine. These exercises:
- Stress your body more.
- Work the small muscles indirectly.
Here are 5 exercises which hit the muscles close to your spine: the 5 best strength training exercises you should do.
1. Squat. The Squat is number 1 when it comes to lifting weights. No other exercise will hit the muscles close to your spine as hard. Legs, lower back, glutes & core are all being worked when doing the Squat. As variation you can do the Front Squat.
2. Deadlift. The Deadlift is king when it comes to lower back strength. It teaches you to keep your spine neutral under a heavy load. The Deadlift works the whole back, legs, arms, traps & grip.
3. Press. Pushing strength is trained using pressing exercises. The two main versions are the Bench Press & the Overhead Press. Muscles worked: shoulders, pecs, arms, upperback & core.
4. Power Cleans. All sports need power: the ability to accelerate, to explode. The Power Clean develops power. Muscles involved traps, glutes, hamstrings, back & calves.
5. Rows. Rows are somewhere in between the Deadlift & the Power Clean. It’s a great movement to train one of your largest muscles: your back. The two main variations are the Bent-over Barbell Row & Pendlay Row.
How do you put these exercises together? Check the Beginner Strength Training Program.
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Im looking forward to your training regime. Ive bin doing squats dealift and press, still not sure were to invite them though, a bit all over the place and worried im over doing some of my mucle groups. Will it include what mucle groups to excersies on the same day, reps and sets?
Eddie,
Smart of you of doing squats, deadlifts & press. That’s a good start. Putting everything together is the next step.
Days to exercise, combining exercises, sets, reps, progression, stalling,… all this will be discussed starting next week Eddie.