When you’re stronger, you will experience so much more out of life. Less injuries, better posture, less asking someone to help you with that heavy box, overall movement improvement and minimizing of any pains. Strength goes hand in hand with shapely muscles. Why wouldn’t you want to be stronger? If you want to get stronger, these moves below will most definitely get you there. Proper form is a must and high intensity is essential but if you have any injuries and you’re doing them with uncertainty, just make sure you have form down before continuing. I’ve attached great links for technique on how to do each one.
Here are 6 moves that will take your workout to another level. With each of these movements, start out with 10-12 reps and try 3 sets. For those more advanced, do 4 sets.
This movement is a great hip hinging one, along with the deadlift, to help you recruit your leg muscles and as a result, also keep your core and mid section in check.
This really goes hand in hand with the squat as it is a postural movement that requires proper form otherwise, the lower back will compensate for the back muscles that should be utilized as well as the hamstrings.
The Step Up
Great unilateral work for each leg. Step up firmly planting the foot and drive through the heel, very important part of form people tend to not have.
Pushing mainly with your heels, lift your hips off the floor while keeping your back straight. Breathe out as you perform this part of the motion and hold at the top, squeezing the glutes. You should try this bodyweight first and then progress to a barbell.
The Bench Press
The bench press is one of the most important upper-body exercises in your movement toolkit. Not only is it crucial for upper-body muscular development, but it's an exceptional strength builder. Many people think the bench press is just a chest exercise, but I'm here to tell you that your triceps, shoulders, back, and even your glutes are involved.
The Bent Over Row
Dumbbell or barbell, you can grip overhand or underhand, bend your knees slightly and bring your torso forward, by bending at the waist, while keeping the back straight until it is almost parallel to the floor.