1. Squats
Usually known to help grow your peach, squats are actually a great full-body exercise. Squats are a powerlifting exercise, but that doesn’t mean you have to be intimidated by them! They work your legs and glutes, as well as your abs. Squats have been shown to improve bone mineral density, as well as benefit endurance athletes, like marathoners and cyclists. It’s important to ensure you’re doing the move correctly: keeping your core engaged, your feet shoulder-width apart, your head facing forward, and driving through your heels. Another aspect of squats that make them great is that there are so many variations to work your muscles differently! Try your squats with your heels elevated and close together, with the barbell on the front of you, or pausing at the bottom of the movement. Squats can be daunting; a lot of times you’re nervous about messing up the movement, hurting yourself, or even being afraid to up the weight. My best advice is to not be afraid of anything, but also know your limits! Try not to dramatically up the weight your squatting all at once; instead, increase it a little bit each time. Disclaimer: I am not a certified personal trainer, so I always look up how to do moves on YouTube if I don’t know what they are, no shame! Here is a video of how to perfectly do a barbell squat.
2. Pull Ups
Pull ups, and all of the other similar variations, are an amazing way to train a lot of your upper body, all at once. Now, most of us (myself included) can’t just march right into the gym and do some pull ups without a struggle (but if you can, seriously, major props!). So, my three tips for perfecting your pull ups or chin ups begin with the assisted pull up machine. This machine will have handles for pull ups, but will also have a spot for your feet to be placed. You usually walk up a little set of stairs, grab the handles and then place your feet on the spot for them. There is a weighted, adjustable stack in the machine that can be changed accordingly, to make your pull ups easier. Essentially, the more weight you add, the easier your pull ups will get. My second tip, although a little bit more advanced, is using an extra long elastic band to help do your pull ups. What you will do is tie the elastic band around the pull up bar (it needs to be a bar, not the handles) so it hangs at around your feet (you should be on some kind of elevation so you can reach the bar). Then slip the elastic band under your feet and you should be able to do your pull ups! My third tip is to try inverted rows. These can either be done with a barbell (the same kind you squat with) or with TRX bands. What you will do is position yourself at an angle either underneath the bar or while holding the bands. Then bend your elbows and pull your chest closer to the bar or closer to your hands, depending on which method you are doing. This is a video on how to do an inverted row with a bar.
3. Barbell Hip Thrusts
Barbell hip thrusts are essential in growing your glutes. There are two good ways to approach going about this, using a machine or using a barbell and plates. Some gyms (including the Simon Rec Center) have a special hip thrust machine that you can add weight to, strap yourself in, and do your hip thrusts that way. On this machine, try to keep your chin tucked, push through your heels, and your eyes looking forward as best as you can. Barbell hip thrusts can be a little bit trickier because depending on the weight that you are able to thrust, you may need a pad, towel, or sweatshirt between you and the bar to make sure you aren’t getting bruised. Additionally, if the weights are too small for you to roll the bar with weight on it over your legs, you may need some help getting the set up onto your hips. When using a barbell, you’ll prop yourself up with your shoulders on a bench or box, and once it’s on your hips, you drive through your heels to lift the bar up until your hips are in line with your shoulders. Keep your chin tucked, your face looking forward, and squeeze your glutes at the top. Here is an awesome walk-through of how to do a barbell hip thrust.
4. Split Leg Squats
Split leg squats are my sworn enemy! They are great for growing your glutes, quads, and hamstrings, but can really push your muscle endurance. Split leg squats are also great for any beginners because they can be done with or without weights! To do them, prop one leg up behind you, on a bench or something similar, with your laces on the bench or with your toes tucked. Ensure there is a good amount of space between your standing leg and the bench. Then bend the leg that is still standing until it is at 90 degrees and straighten it again. That’s one rep! You can hold dumbbells, plates, or kettlebells too while doing this. A quick and simple example of how to do these is in this video.
5. Deadlifts
The final exercise is another great full body exercise move. A deadlift is when a weighted barbell or bar is lifted off the ground to your hips before being placed back on the ground. They are also another type of powerlifting exercise. There are a few different variations of deadlifts, which each work the muscles a little bit differently. Deadlifts are my favorite exercise! But, instead of explaining how to do the two most popular variations of them, I found a great video that explains each type, which is a lot clearer than me trying my hardest to explain them.
Finally, just a quick reminder that not everyone may be able to do these types of moves, and that’s okay! As long as you’re staying active every day, you’re doing amazing! These moves are purely suggestions to help *~spice up~* your typical workout routine.