Strength Training: Exercises, Technique, and Equipment

Explore strength training exercises for pushing, pulling, squatting, and hinging, with practical guidance on technique, equipment, and progression.

Strength training uses resistance to challenge muscles through movements performed with body weight, dumbbells, barbells, cables, or machines. It includes foundational lifts as well as focused variations for different movement patterns.

What does strength training include?

This category covers pushing, pulling, squatting, and hip-hinge exercises, including bench presses, rows, squats, and deadlifts. Select equipment and variations that match your goals, experience, and available space. Braced positioning, controlled reps, and an appropriate load are central to sound practice; coaching can help when technique is uncertain.

Practical guidance

Start with a manageable resistance to learn the movement, then progress gradually. Adjust benches, cables, and machines before each set, and keep a clear area around free weights. Stop if you experience sharp pain or cannot control the movement, and seek qualified technique feedback.

Barbell Snatch From Blocks

The Barbell Snatch From Blocks is a dynamic exercise that targets explosive strength and coordination. This variation of the snatch helps you refine your technique by starting the movement from an elevated platform, allowing you to focus on the second part of the lift. Execution Set the blocks t

Barbell Snatch Pull

The Barbell Snatch Pull is a dynamic strength exercise that focuses on improving explosive power and strengthening multiple muscle groups at once. This exercise is unique because it not only challenges your muscles but also improves your coordination and speed. Execution Begin with your feet hip

Barbell Snatch-Grip Deadlift

The barbell snatch-grip deadlift is a powerful exercise that targets a wide range of muscle groups, combining strength, coordination, and explosiveness. This variation of the traditional deadlift places additional emphasis on the upper back, shoulders, and hips, making it an excellent choice for imp

Barbell Split Clean

The Barbell Split Clean is a dynamic exercise that combines strength, speed, and coordination. This variation of the traditional clean adds a unique twist through the split position, so you not only train your muscles but also work on your balance and flexibility. Execution Begin with the barbel

Barbell Split Jerk

The split jerk is the final part of an Olympic weightlifting movement (clean and jerk). This part of the exercise primarily targets the stabilizing capacity of the shoulder joint. The lower body acts to get the weight upward, while the upper body then has to stabilize the weight. In addition to the

Barbell Split Jerk

The Barbell Split Jerk is a dynamic exercise that improves not only your strength, but also your explosiveness and coordination. This exercise is unique because it combines a powerful drive with a split landing position, contributing to improved athletic performance. Execution Begin with the bar

Barbell Split Squat

The barbell split squat can be compared to lunges. The difference is that you do not step forward or back. You first perform a full set with one leg in front and then repeat it with the other leg. This can make proper execution easier. After all, you only need to concentrate on pushing yourself up w

Barbell Split Squat

The Barbell Split Squat is a powerful exercise that targets the lower body, with a unique focus on balance and stability. By training one leg at a time, you improve not only muscle strength but also coordination and balance. Execution Begin by placing a barbell on your upper back, not on your

Barbell Squat

The Barbell Squat is a powerful exercise that focuses on strengthening your lower body. This exercise offers unique benefits, such as improving your posture, increasing fat burning, and strengthening your muscles and joints. Execution Begin by placing the barbell on your shoulders, just above yo

Barbell Squat Back Pov

The Barbell Squat is a powerful exercise that focuses on strengthening your lower body and improving your overall physical performance. This exercise offers unique benefits, such as building muscle mass, increasing your metabolism, and improving your balance and coordination. Execution Begin b

Barbell Squat To Grass

The Barbell Squat To Grass is an intense variation of the traditional squat, in which you descend deeper than usual. This exercise is ideal for building strength and improving your flexibility. The greater range of motion challenges your muscles and joints in unique ways. Execution Begin by plac

Barbell Squat With 2-Second Hold

The Barbell Squat with a 2-second hold is a powerful variation of the traditional squat. This exercise combines the intensity of weightlifting with the control of isometric training, helping you build strength while also improving stability and endurance in your lower body. Execution Begin by po

Barbell Squats

If you are looking for a powerful exercise that targets multiple muscle groups simultaneously, barbell squats are an excellent choice. This exercise is known for its ability to transform your lower body while also improving your core stability and balance. Execution Begin by placing the barbell

Barbell Squats

Introduction: Barbell squats are a powerful compound exercise that targets multiple muscle groups simultaneously. This exercise is essential for building strength and muscle mass in the lower body and also improves your core stability. Execution: 1. Begin with the barbell on a squat rack at should

Barbell Standing Back Wrist Curl

If you're looking for an effective way to strengthen your forearms, the Barbell Standing Back Wrist Curl is an excellent choice. This exercise specifically targets the wrist flexors and offers a unique way to develop grip strength and forearm mass. Execution Begin by placing a barbell behind you

Barbell Standing Close-Grip Curl

The Barbell Standing Close-Grip Curl is an effective exercise for strengthening and building the biceps. The close grip challenges your muscles in a unique way, which may contribute to better muscle definition and growth. Execution Stand upright with your feet shoulder-width apart and grasp the

Barbell Standing Close-Grip Military Press

The Barbell Standing Close-Grip Military Press is a powerful exercise that focuses on developing the shoulders and upper chest muscles. The narrow grip also engages your triceps more, making this exercise an excellent choice for a comprehensive upper-body workout. Execution Begin by placing the

Barbell Standing Concentration Curl

The Barbell Standing Concentration Curl is an effective exercise for building strength and mass in your biceps. This exercise is distinguished by the concentrated tension it requires, providing optimal stimulation for your biceps. Execution Stand upright with your feet shoulder-width apart and h

Barbell Standing Leg Calf Raise

If you're looking for an effective way to strengthen your calf muscles, the Barbell Standing Leg Calf Raise is an excellent choice. This exercise specifically targets the calf muscles and offers a unique way to develop strength and definition in your lower legs. Execution Begin by placing a barb

Barbell Standing Leg Calf Raises

Want to develop strong and well-shaped calves? The Barbell Standing Leg Calf Raise is an excellent choice. This exercise specifically targets the calf muscles and provides an effective way to build strength and definition. Execution Find an elevation where you can stand on the balls of your feet

Barbell Standing Military Press

The Barbell Standing Military Press is a powerful compound exercise that targets the upper body, particularly the shoulders. This exercise not only offers the opportunity to build impressive shoulder strength, but also improves your posture and stability. Execution Begin by placing the barbell a

Barbell Standing Overhead Triceps Extension

If you are looking for an effective way to strengthen your triceps, the Barbell Standing Overhead Triceps Extension is an excellent choice. This exercise targets not only the triceps but also improves your stability and coordination through the use of a barbell overhead. Execution Begin by placi

Barbell Standing Reverse Preacher Curl

Introduction: The Barbell Standing Reverse Preacher Curl is a variation of the traditional biceps curl that targets the forearms and upper biceps. This exercise is unique because it improves grip strength and emphasizes the brachialis, a muscle that is often overlooked. Execution: Stand upright

Barbell Standing Shoulder Press

The Barbell Standing Shoulder Press is a powerful exercise focused on strengthening your shoulders and upper body. This exercise offers unique benefits, such as improving your posture, increasing upper-body strength, and enhancing core stability. Execution Begin by positioning the barbell at sho