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Zogics Blog

Beginner's Guide to Weight Training

March 04, 2016 By Zogics

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Want to build and tone your muscle? Unsure of where to begin? Rest assured, most beginners to weight lifting are often intimidated by the endless racks of free weights in the "buff guy" corner of the gym. The following basics will guide you through easy weight training exercises to help you achieve those muscle goals!

Keep It Simple!

When it comes to designing a weightlifting workout, less is more. Be a minimalist and keep things as simple as possible. Minimalism is not only effective for working out but it is also the safest way to lift. You don't need an extensive amount of weights with complex lifting routines to tone your body. Rather, some free weights like dumbbells, barbells and a kettlebell will suffice.

One Arm Dumbbell Snatch

You can greatly enhance your explosive power with the one arm dumbbell snatch. It is an easy exercise that will only take a few minutes to master. Begin with a dumbbell that weighs 20-30 pounds. Go slow and give your body time to learn the new muscle movements. Perform 5 reps and 5-10 sets. Begin with a dumbbell in one hand and your feet aligned with your shoulders. Maintain a flat back, bend at your knees and hips and let your hand holding the dumbbell hang at the knees. Jump upward and stretch your body as far as you can. As you move upward, pull the dumbbell in front of your body until it reaches the center of your chest. Tuck in your elbow and swing the dumbbell overhead.


Single Leg Kettlebell Deadlift

The single leg kettlebell deadlift will strengthen your lower body including the hamstrings and glutes. It is even known to remedy back pain. Press one foot into the floor as the foundation of your "stabilizing leg". Hinge the hips backward along with the knee to flatten the back. Keep the moving leg straight behind you, hinge back and assume thedeadlift position. Grip your weight and keep your shoulder pulled back to engage the lat. Hinge the hip forward and bring the weight with you.


Farmer's Walk

The farmer's walk is quite the simple exercise. All you have to do is pick up a fairly light set of dumbbells and walk with them for half a minute to two minutes. The farmer's walk will enhance your grip and build up your forearms.


Kettlebell Swing

Stand above a kettlebell with your feet aligned with your hips. Squat, grip the kettlebell with your palms facing in, stand tall, shift your weight onto your heels and swing the kettlebell up from your quads. Ideally, you will get the weight to chest height with your arms fully extended.


Clean and Press

The clean and press is a throwback exercise that is still quite effective. Stand with your shoulders aligned with your legs. Bend at the hips and knees, grab the bar or dumbbell with a pronated grip and keep your arms at peak extension. Point your elbows out to the sides. Keep a flat back and pull up the bar by initially extending at the knees. Move the hips ahead and lift the shoulders as you lift the bar upward. Perform a movement with your lower body that is similar to a jump as the bar passes the knee. Lift the bar as high as you can. At the bar's highest point your feet should slightly clear the ground. Rotate the elbows under and around the bar, then rack it across the front of your shoulders. Lower the bar carefully to the ground to complete the rep.


These simple exercies can be your go-to workouts whether you're a beginner or expert. As your strength increases, simply switch in heavier weights and it'll feel like you're doing it for the first time all over again! There are many benefits to weight training - don't let beginner's blues deter you from your goal!

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