Beginners, Behold the Big Five Lifts Fundamental to Weightlifting

Don’t know where to start with weightlifting? For the uninformed, it seems like a daunting task to surmount. But this is false. Even for beginners, progress is easily achievable. Try these “Big Five” lifts today to kickstart your weightlifting journey:

  1. Squats
  2. Deadlifts
  3. Bench press
  4. Barbell row
  5. Overhead barbell press

Why The Big Five?

These five lifts are called compound lifts. Compound lifts engage multiple muscles at one time. In a way, you’re getting more of a ‘bang for your buck’ when it comes to lifting by employing the Big Five. Instead of focusing on specific muscles each day, the Big Five lifts allow a person to work their entire body.

  1. Squats

Squats are an exercise that should be kept in every lifter’s toolbox because it activate muscles all over the upper and lower body. The movement is easy to learn (anyone can squat down) but hard to master (even experienced lifters make mistakes on it occassionally). Watch the video below for quick guidance on nailing the form.

  1. Deadlifts

Aside from squats, fewer lifts are more functional in everyday life than deadlifts. It is difficult to name a situation where lifting things off the ground doesn’t come in handy. Deadlifts engage the legs, shoulders and lower back.

  1. Bench press

Bench press is a great beginning exercise for getting a pump in the pecs, upper chest and shoulders. 

  1. Bent-over rows

The back is one of the largest muscle groups. Therefore, is important to grow if one desires to increase their strength and maximize mass. Try this simple exercise.

  1. Overhead barbell press

Overhead presses are a fantastic muscle-builder for the entire upper body and core. This lift is revered for its simplistic yet effective nature.

Where to Start with the Big Five?

If you feel intimidated trying structure a routine around these five lifts, several workouts already exist to aid you. The most popular ones are Stronglifts 5×5, Starting Strength and Ice Cream Fitness 5×5. These are all great for new lifters.

The Big Five lifts are a great way to work the entire body in a quick fashion. Full-body workouts are excellent for beginners and advanced practitioners alike.

 

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