We try to remain conscious about our lifestyle and health and as we move forward, we all have a consistent fitness routine that has to fit in well. While some like to keep it minimal with just cardio or basic exercises, others like to explore more with heavy weights. If you are someone who has been trying to include heavy weights into your fitness routine, this is your cue to do so. It helps with toning the muscles and strengthens them while helping you lose weight as well. From back squats to kettlebell swings and much more, here are some of the best ones to try out right away.
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Best Heavy Weightlifting Exercises For Serious Strength
1. Single Dumbbell
This is a perfect exercise for fitness enthusiasts who are trying their hands on heavy weights for the first time. Start with a split stance as you put one foot in front of the other. Keep your back flat and your torso leaning slightly forward. Hold a dumbbell in the opposite hand of the front foot and your other hand should be on the bench to support your weight. Now pull the dumbbell up toward your hip and then lower it to the original position. Make sure to complete your reps on one side before switching to another.
2. Dumbbell Chest Fly
This exercise targets the chest and while you are doing it, the posture matters a lot. Lie on your back with support under your head, shoulders, and upper back. Then take dumbbells in both hands and begin with a weight varying between 2 to 4 kg for each dumbbell. Then push your arms up until your elbows are extended and then push them back and repeat.
3. Back Squats
This exercise focuses on strengthening your muscles. For this workout, you need to sit your body straight down between your ankles, while keeping your torso upright as you grasp the bar with both hands just outside shoulder-width. Keep your weight in your heels and look forward with a bit of chin up as you work out.
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4. Kettlebell Swings
This might look like an easy one but can require quite a bit of effort. Trust us, it is super easy to master. Your glutes, hips and quads will come to use to power the kettlebell upward. For this exercise, bend at your hips and hold a kettlebell with both hands at arm's length down in front of you and swing the weight as you thrust your hips.
5. Ball Slams
Another exercise that is great to add to your workout routine. This one is incredibly simple. This workout requires you to pick up a mildly heavy ball and throw it down again. Keep repeating this until you complete your reps. It helps in strengthening your shoulders.
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