The Best Free Weight Exercises For A Full-Body Workout

If you’re looking for a full-body workout, free weight exercises are the way to go. Unlike machines, free weights allow you to move in multiple directions, which recruits more muscle fibers and results in a better workout. In this blog post, we will discuss the best free-weight exercises for a full-body workout. We’ll also provide instructions on how to perform each exercise safely and effectively. Let’s get started!

Free Weight Exercises

Here are 18 free weight exercises to help you build strength and improve your overall fitness level.

Deadlifts

Deadlifts require a barbell and the ability to lift it off the ground. This exercise works your entire posterior chain; that is, your lower back, glutes, hamstrings, and calves. To perform a deadlift, stand with your feet hip-width apart and hold a barbell in front of you using an overhand grip. With your knees slightly bent, bend at the hips and lower the barbell until it is just above your ankles. Then, press through your heels while engaging your glutes, core, and back to stand up.

Some of the benefits of deadlifts include increased strength, improved posture, and a greater range of motion. People have used this exercise for centuries to build strength, and it’s still one of the best exercises you can do. Moreover, deadlifts can help you achieve a leaner and stronger physique in no time.

Squats

Squats are great for building strength and power in your lower body. To perform a squat, start by standing with your feet hip-width apart, toes turned slightly outward. Lower your body until your thighs are parallel to the ground and then stand back up again. Make sure to keep your chest tall and your core engaged throughout the exercise.

Squats are a great full-body workout, as they engage your entire lower body as well as your core. They also help to improve balance, posture, and coordination. Squats are a great addition to any workout routine, as they can be adapted to any fitness level. Furthermore, they help to build strength in your lower body, which can help to reduce the risk of injury.

Turkish Get-Up

Turkish get-ups are a great exercise for strengthening your entire body. To perform a Turkish get-up, start by lying on your back with feet hip-width apart and holding one dumbbell in each hand. Keeping your core tight, press through your feet to lift the weights and your body off the ground then lower them back down.

Turkish get-ups are a great full-body exercise that engages your entire body. They help to increase strength and stability while also improving balance and coordination. Additionally, they can also help to improve cardiovascular endurance and burn calories quickly. Turkish get-ups are a great addition to any workout routine and can be adapted to any fitness level.

Lunges

Lunges are a great exercise for strengthening your legs and glutes. To perform a lunge, start with your feet hip-width apart and step forward with one foot. Lower your body until your front thigh is parallel to the ground, and then stand back up. Make sure to keep your chest tall and your core engaged throughout the exercise.

Lunges are a great full-body exercise that engages your legs, glutes, and core. Furthermore, they help to improve your balance and stability as well as increase flexibility in your hips. They are also great for burning calories and building cardiovascular endurance. Lunges are a great addition to any workout routine and can be easily adapted to any fitness level.

Step-Ups

Step-ups are a great exercise for strengthening your lower body, improving balance and coordination, and increasing cardiovascular endurance. To perform a step-up, start by standing in front of a platform such as a step or a box with one foot on it. Step onto the platform with the other foot and then stand up straight, pressing through your heel. Step back down and repeat on the other side.

Step-ups are a great full-body workout that engages your entire lower body as well as your core. They can help to build strength in your legs, glutes, and core while also improving balance and coordination. Additionally, they can help to improve cardiovascular endurance and burn calories quickly. Step-ups are a great addition to any workout routine, as they can be adapted to any fitness level.

Overhead Press

Overhead presses are an excellent exercise for building strength and power in your upper body. To perform an overhead press, start by standing with feet slightly wider than shoulder-width apart and a barbell or dumbbell held above your head with palms facing forward. Push the weight up until your arms are fully extended and then lower it back down to the starting position.

Overhead presses are a great full-body workout that engages your chest, shoulders, triceps, and core. They are an excellent exercise for building strength in your upper body as well as improving posture and balance. Furthermore, they can also help to improve cardiovascular endurance and burn calories quickly. Overhead presses are a great addition to any workout routine and can be adapted to any fitness level.

Floor Press

Floor presses are a great exercise for strengthening your chest and triceps. To perform a floor press, start by lying on your back with your feet flat on the ground and a barbell held above your chest. Lower the weight to your chest and then press it back up to the starting position.

Floor presses are an excellent full-body workout that engages your chest, shoulders, triceps, and core. This exercise helps to build strength in your upper body as well as improve posture and balance. Furthermore, it can help to improve cardiovascular endurance and burn calories quickly. Floor presses are a great addition to any workout routine and can be adapted to any fitness level.

Dumbell row

Dumbbell rows are a great exercise for strengthening your back, shoulders, and arms. To perform a dumbbell row, start by standing with feet hip-width apart and holding two dumbbells in each hand at arm’s length. Bend forward at the hips until your torso is almost parallel to the ground. Then, row the weights up to your chest and lower them back down to the starting position.

Dumbbell rows are a great full-body exercise that engages your back, shoulders, biceps, and core. They help to increase strength in your upper body while also improving posture and balance. Additionally, they can also help to improve cardiovascular endurance and burn calories quickly. Dumbbell rows are a great addition to any workout routine and can be adapted to any fitness level.

Bent-Over Row

Bent-over rows are an excellent exercise for strengthening your back, arms, and core. To perform a bent-over row, start by standing with feet shoulder-width apart and holding two dumbbells in each hand at arm’s length. Bend forward at the hips until your torso is almost parallel to the ground. Then, row the weights up to your chest and lower them back down to the starting position.

Bent-over rows are a great full-body exercise that engages your back, biceps, shoulders, and core. They help to increase strength in your upper body while also improving posture and balance. Additionally, they can also help to improve cardiovascular endurance and burn calories quickly. Bent-over rows are a great addition to any workout routine and can be adapted to any fitness level.

Floor Chest Fly

Floor chest flies are a great exercise for strengthening your chest and core. To perform a floor chest fly, start by lying on your back with feet flat on the ground and holding two dumbbells in each hand at arm’s length. Raise both arms up to shoulder height (forming an arc in the air) and then lower them back down to the starting position.

Floor chest flies are a great full-body exercise that engages your chest, shoulders, triceps, and core. This exercise helps to build strength in your upper body while also improving posture and balance. Furthermore, it can help to improve cardiovascular endurance and burn calories quickly. Floor chest flies are a great addition to any workout routine and can be adapted to any fitness level.

Arnold Press

Arnold presses are a great exercise for strengthening your shoulders and arms. To perform an Arnold press, start by standing with feet hip-width apart and holding two dumbbells in each hand at shoulder height. Rotate your palms outward and press the weights up above your head to full arm extension. Then, rotate your palms back inward as you lower the weights back down to the starting position.

Arnold presses are a great full-body exercise that engages your shoulders, triceps, and core. They help to increase strength in your upper body while also improving posture and balance. Additionally, they can also help to improve cardiovascular endurance and burn calories quickly. Arnold presses are a great addition to any workout routine and can be adapted to any fitness level.

Renegade Row

Renegade rows are a great exercise for strengthening your back, arms, and core. To perform a renegade row, start by getting into a push-up position with feet hip-width apart and holding two dumbbells in each hand. Keeping your core tight, row one weight up to your chest and then lower it back down to the starting position. Then, switch arms and row the other weight up to your chest and lower it back down.

Renegade rows are a great full-body exercise that engages your back, biceps, triceps, shoulders, and core. They help to increase strength in your upper body while also improving posture and balance. Additionally, they can also help to improve cardiovascular endurance and burn calories quickly. Renegade rows are a great addition to any workout routine and can be adapted to any fitness level.

Single-Arm Farmer’s Carry

Single-arm farmer’s carries are a great exercise for strengthening your arms, shoulders, and core. To perform a single-arm farmer’s carry, start by standing with feet hip-width apart and holding one dumbbell in each hand. Keeping your core tight, walk forward while maintaining good posture and controlling the weight in each hand.

Single-arm farmer’s carries are a great full-body exercise that engages your arms, shoulders, and core. They help to increase strength in your upper body while also improving posture and balance. Additionally, they can also help to improve cardiovascular endurance and burn calories quickly. Single-arm farmer’s carries are a great addition to any workout routine and can be adapted to any fitness level.

Bulgarian Deadlift

Bulgarian deadlifts are a great exercise for strengthening your hamstrings, glutes, and lower back. To perform a Bulgarian deadlift, start by standing with feet hip-width apart and holding two dumbbells in each hand, palms facing your body. Keeping your core tight and chest up, hinge forward at the hips while maintaining good posture and controlling the weight in each hand. Lower down until the weights touch the floor then return back to the starting position.

Bulgarian deadlifts are a great full-body exercise that engages your hamstrings, glutes, lower back, and core. They help to increase strength in your lower body while also improving posture and balance. Additionally, they can also help to improve cardiovascular endurance and burn calories quickly. Bulgarian deadlifts are a great addition to any workout routine and can be adapted to any fitness level.

Bench Press

The bench press is a great exercise for strengthening your chest, shoulders, and triceps. To perform bench press, start by lying down on a flat bench with feet hip-width apart and holding two dumbbells in each hand. Keeping your core tight, push the weights up above your head to full arm extension then lower them back down to the starting position.

Bench presses are a great full-body exercise that engages your chest, shoulders, triceps, and core. They help to increase strength in your upper body while also improving posture and balance. Additionally, they can also help to improve cardiovascular endurance and burn calories quickly. Bench presses are a great addition to any workout routine and can be adapted to any fitness level.

Glute Bridge

Glute bridges are a great exercise for strengthening your glutes and core. To perform a glute bridge, start by lying on your back with feet hip-width apart and bent at 90 degrees. Keeping your core tight, press through your heels to lift your hips off the ground then lower them back down.

Glute bridges are a great full-body exercise that engages your glutes and core. They help to increase strength in your lower body while also improving posture and balance. Additionally, they can also help to improve cardiovascular endurance and burn calories quickly. Glute bridges are a great addition to any workout routine and can be adapted to any fitness level.

Reverse Lunge

Reverse lunges are a great exercise for strengthening your glutes, quads, and hamstrings. To perform a reverse lunge, start by standing with feet hip-width apart and holding two dumbbells in each hand. Keeping your core tight, take a large step back with one foot then lower down into the lunge position before returning to the starting position.

Reverse lunges are a great full-body exercise that engages your glutes, quads, hamstrings, and core. They help to increase strength in your lower body while also improving posture and balance. Additionally, they can also help to improve cardiovascular endurance and burn calories quickly. Reverse lunges are a great addition to any workout routine and can be adapted to any fitness level.

Dumbell front squat

Dumbbell front squats are a great exercise for strengthening your quads, glutes, and core. To perform a dumbbell front squat, start by standing with feet hip-width apart and holding two dumbbells in the racked position in front of your shoulders. Keeping your core tight, lower down into a squat position until your thighs are parallel to the ground then return back up to the starting position.

Dumbbell front squats are a great full-body exercise that engages your quads, glutes, and core. They help to increase strength in your lower body while also improving posture and balance. Additionally, they can also help to improve cardiovascular endurance and burn calories quickly. Dumbbell front squats are a great addition to any workout routine and can be adapted to any fitness level.

Conclusion

In conclusion, there are many different exercises that can be used to help increase strength and burn calories quickly. From the bench press to reverse lunges, these exercises are all great additions to any workout routine and can be adapted to any fitness level. Regardless of your fitness level or goals, adding weight-bearing exercises into your routine is an essential part of maintaining a healthy and active lifestyle.

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