Squats
squat works on our thighs (quadripceps), butts (glutes), hamstrings and calves
for safety reasons it is best ot performed inside a squat rack
1. Rest a barbell on the upper portion of your back, not your neck.
2. Firmly grip the bar with your hands almost twice your shoulder width apart.
3. Your feet should be spaced at shoulder width. Your toes should be pointing just a little outward with your knees in the same direction.
4. In a controlled fashion, slowly squat down until your knees are parallel to the floor. The descent begins first with your hips moving backward, NOT with your knees bending. Imagine trying to touch the wall by moving your buttocks backwards. Also, remember not to bounce at the bottom of the movement.
5. Once you reach the bottom position, press the weight up back to the starting position. Do not lean over or curve your back forward.
Bench
1. Lie down on a flat bench with feet flat on the floor.
2. Grip the bar about 3 - 4 inches wider than shoulder width and space your hands evenly using the markings on the bar.
3. Lift the bar off the rack to a point directly above your shoulder joints.
4. Lower the bar to the center of your chest (some call it nipple line) with your upper arms moving directly out to the sides. Touch your chest lightly (not resting at your chest).
5. Press the bar up to the starting position. Do not lock your elbows at the top.
6. You should inhale as you are lowering the bar and exhale as you are pressing up.
7. Do 8 to 12 repetitions with 2 to 3 sets.
DeadLift
1. Stand with your feet shoulder width. Feet should point straight forward.
2. Use reverse grip (also known as alternating grip or hook grip) to hold the barbell. In this grip, one hand is supinated (palm faces you) and the other pronated (palm facing away). You can also hold the bar with an overhand grip. Choose whatever grip is most comfortable for you. I go for reverse grip. Just make sure you grip it correctly without hurting your wrist.
3. Lower your hips so that your thighs are parallel to the floor. Straighten your back and look straight ahead.
4. Keep you back straight and keep your hips low at all times. Make sure the weight is close to your body too. Also, keep your abs tight to minimize the stress imposed on your lower back. Maintaining this proper form is very important to avoid injury.
5. Now, lift the bar. When you stand up with the barbell, your hips and shoulders should go up together. If your hips go before your shoulders, you are using your back and not your legs. If this takes place, reduce the weight so that you can have the right form before adding more weights. Do not exert force with your arms, this is not an arm exercise.
6. Come to a standing position with upright posture. Pull your shoulders back if they are rounded forward.
7. Lower the barbell in a controlled manner back to the initial. Do not forget to keep the back straight because you are still supporting the weight.
