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 Deadlift

The Barbell Deadlift is a powerful compound exercise that engages multiple muscle groups simultaneously. It is an essential movement for building strength and muscle mass and improving your overall physical performance. Execution Place the barbell on the floor in front of your feet. Stand with

Barbell Deadlift 360 Degrees 2

The Barbell Deadlift 360 Degrees 2 is a dynamic variation of the traditional deadlift that not only builds strength but also improves stability and coordination. The rotational movement challenges your muscles in a unique way, providing a comprehensive workout. Execution Begin with your feet hip

Barbell Drag Biceps Curl

The Barbell Drag Biceps Curl is a variation of the traditional biceps curl that targets the biceps in a unique way. By 'dragging' the barbell toward you while performing the curl, you place more emphasis on the long head of the biceps, resulting in a more intense workout. Execution Begin by hold

Barbell Drag Curl

Drag curls are a variation of barbell curls. The barbell remains in contact with your torso throughout the movement (hence the name). To do this, the elbows are brought backward while raising the barbell. This creates a greater stretch on the long head of the biceps, which crosses the shoulder joint

Barbell Drag Curl

The Barbell Drag Curl is a variation of the traditional biceps curl that targets the biceps in a unique way. By 'dragging' the barbell upward along your body, you place more emphasis on the long head of the biceps, which may lead to greater definition and strength. Execution Stand upright with y

Barbell Floor Chest Press

The Barbell Floor Chest Press is a powerful exercise that targets your chest muscles while also giving your triceps and shoulders a good workout. The unique benefit of this exercise is that it offers a safe way to lift heavy weights without a spotter because the floor limits how far you can lower th

Barbell Floor Press

The barbell floor press is historically the predecessor of the bench press. Because of the positioning on the floor, the range of motion is smaller than with the bench press on a bench. This translates into greater emphasis on the triceps at the expense of the chest muscles. The exercise can de

Barbell Front Chest Bench Squat

The Barbell Front Chest Bench Squat is a dynamic exercise that can significantly improve the strength and stability of your upper body. By combining a squat with a front press, you work not only your legs but also your chest, shoulders, and core intensively. Execution Begin by placing the barbel

Barbell Front Chest Lunges

If you're looking for an exercise that improves both your strength and coordination, Barbell Front Chest Lunges are an excellent choice. This exercise combines the benefits of lunges with the added weight of a barbell, working not only your lower body but also your upper body and core. Execution

Barbell Front Chest Squat

The Barbell Front Chest Squat is a powerful exercise that targets the development of your lower body and core while also improving stability and balance. This variation of the traditional squat places more emphasis on the quadriceps and anterior muscle chains, making it a unique addition to your tra

Barbell Front Lunges With Small Pause

Barbell Front Lunges With Small Pause is a dynamic exercise that focuses on improving your strength, balance, and coordination. By pausing briefly with each step, you increase the intensity and focus on the muscles being trained. Execution Begin by placing a barbell on your shoulders, just in fr

Barbell Front Raise

Front raises are primarily performed to place more emphasis on the anterior head of the deltoid (shoulder muscle). The pectoralis major assists in lifting the arms. This especially applies to the fibers that run from the clavicle to the upper arm, also known as the “upper chest.” In addition to the

Barbell Front Raises

If you are looking for an effective way to strengthen your shoulders, barbell front raises are an excellent choice. This exercise targets not only the front of your shoulders but also improves your posture and stability. Execution Begin by holding a barbell with both hands, approximately shoulde

Barbell Front Raises

If you are looking for an effective way to strengthen your shoulders, Barbell Front Raises are an excellent choice. This exercise targets not only the front of your shoulders but also improves your posture and stability. Execution Begin by placing the barbell in front of your feet while standing

Barbell Front Squat

The squat is one of the best-known exercises for the legs. It is a compound exercise; an exercise that involves multiple joints and muscle groups. This is also evident from the long list of muscles involved, as listed above. There can be many differences in how the squat is performed, such as with o

Barbell Front Squat

The Barbell Front Squat exercise is an effective way to train not only your lower body but also improve your core stability and balance. By placing the barbell at the front of your shoulders, you force yourself to remain more upright, resulting in a more intense workout for your quadriceps while als

Barbell Front Squats

If you are looking for an exercise that can significantly improve your strength and stability, Barbell Front Squats are an excellent choice. This variation of the traditional squat places more emphasis on the front of your body, giving your quadriceps, core, and upper back an extra challenge. Execu

Barbell Full Clean

The Barbell Full Clean is a dynamic compound exercise that combines strength, speed, and coordination. This exercise is unique because it challenges your entire body and helps improve your explosive strength, especially in the lower body and core. Execution Begin with the barbell on the floor an

Barbell Full Squat

Barbell Full Squat Side View

The Barbell Full Squat is a powerful exercise that focuses on strengthening your lower body. Performing this exercise from a side perspective (Side POV) gives you a unique view of your posture and technique, which can help improve your performance and reduce the risk of injury. Execution Start b

Barbell Full Squat Side View

The Barbell Full Squat is a powerful exercise that focuses on strengthening your lower body. Performing this exercise from a side view (Side POV) gives you a unique perspective on your posture and technique, which is essential for optimal results and reducing the risk of injury. Execution Make s

Barbell Glute Bridge

If you're looking for an effective way to strengthen your glutes, the Barbell Glute Bridge is an excellent choice. This exercise targets not only your glutes but also improves the stability of your core and lower back. Execution Lie on your back on the floor, with your knees bent and your feet f

Barbell Good Morning

The good morning is an exercise that primarily targets the hamstrings, glutes, and the muscles in the lower back and spine. The hamstrings and glutes have to work hard to bring the torso upright by aligning the thighs and back. The erector spinae running along the spine helps straighten the back. Ot

Barbell Good Morning

If you are looking for an effective way to strengthen your lower back, hamstrings, and glutes, the Barbell Good Morning is an excellent choice. This exercise, which gets its name from its resemblance to a morning greeting, offers unique benefits for improving your posture and increasing your overall