Beginner's Guide to Weight Lifting: Simple Exercises and Workouts to Get Strong by Kyle Hunt

Author:Kyle Hunt [Hunt, Kyle]
Language: eng
Format: epub
Publisher: Rockridge Press
Published: 2019-12-31T00:00:00+00:00

Try This!

KETTLEBELL SWING: Hold a kettlebell between your legs using a two-handed overhand grip and stand with your feet shoulder-width apart and your knees slightly bent. With a slight arch in your lower back, move your hips back until the kettlebell has swung between and behind your legs. Then squeeze your glutes and drive your hips forward to swing the kettlebell up to shoulder height. Let it swing back between your legs and bend your knees slightly as you drive your hips back.

REVERSE HYPER MACHINE: If your gym has a reverse hyper machine, try this exercise to strengthen both your lower back and hamstrings. Put your feet in the straps and place your chest flat on the top pad with your hips hanging off the back of the machine. Grab the handles and drive your legs up toward the ceiling by flexing your hips, glutes, and hamstrings. Keep your legs straight throughout the movement. When your legs are as high as possible, reverse the movement.

HOME WORKOUT HACK: Lie facedown on the floor with your arms out in front of you and lift your upper body off the ground, bending at the waist, while keeping your lower body and legs on the floor. Raise up a few inches and lower to the starting position to repeat. Be sure to keep your neck in line with your spine and do not arch it.

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