Ladies, it's time to step off the ivory tower of the women's training room in your comfortable gym, get on the platform and get under a barbell. It's time to put down the chrome dumbbells and pick up something that looks the same size as you at first glance. But trust me: you will get better, faster results.
Of course, some women are afraid of heavy lifting, so let me ease your worries: no, that does not make you "bulky." No, it will not make you look like a guy. And no, your testosterone will not suddenly sprout on chest hair. Pushing your limits – safely and in good shape ̵
Even if you are not interested in being a bikini professional, powerlifter or something in between you should take care of the longevity and reliability of your body. At this point, these basic compound elevators come into play. They make you stronger and more athletic. They strengthen the connection between mind and muscle. They provide mental toughness.
Regardless of your age or fitness level, adding these exercises will make you feel good when you know exactly what incredible things your body can suddenly do.  Exercise 1: Romanian Deadlift or Snatch-RDL
The deadlift can be the best movement to increase the general strength level. What could be more functional than lifting a heavy weight off the ground, right? Unfortunately, the way many people lift from the ground, especially when they are just learning, is about as dysfunctional as it gets.
The answer is not to skip the deaths altogether, but to start with a version that lends itself to learning the form. It's hard to defeat the Romanian deadlift! This version runs from top to bottom and not bottom to top, which makes a bigger difference than you might think. As you start with the eccentric or "lowered" part of the lift, you automatically load the core, buttocks, upper back, and thigh muscles at the beginning of each repetition. That's not that easy.
Simply place the bar in the middle of the thigh, lift it up, and walk out. Then perform your repetitions slowly and in a controlled manner and reinsert them. To do additional damage, extend it with your arms outstretched in a pull handle. This further activates the lats and upper back muscles, allowing you to maintain proper shape and build your posture with your lower body at the same time.
These are guaranteed to cause a painful wound. And they will also build the power and control that will make you a great puller in the future.
Exercise 2: Front Squat
You may think the difference between the front squats and the back Squats are minimal but not. Front squats are more likely to make you a better overall lifter and athlete with less risk of injury. Sound incredible? Stay with me.
Because the weight is held on the front of the body and not behind the neck, it acts as a counterweight that allows you to squat down and upright. In other words, with better shape! Master these and your core will go crazy and your legs and hips will get used to getting low.
Front squats exert less pressure on the spine so you can perform the movement with a more natural spine position. If your back is in bad shape or not, front squats are a better option than back squats. Although you will not be able to lift as much weight as in a back squat, you can still move enough to train hard.
Even standing in the gym means for you can get down to the dance floor. It does that.
Exercise 3: Pull ups
Do you want a muscular back that makes your waist appear smaller? To increase your upper body strength? Can you save yourself when you are hanging on a cliff? They need pull-ups.
Most women have a weaker upper body and carry their weight in prey and thighs. This can make pull-ups difficult, but definitely not impossible.
If you can not yet do pull-ups for repetitions, there are many ways to make modified pull-ups that will give you the same benefits up to you are strong enough to do them without help. Some include:
- Beugter arm hangs in the upper position
- Active hangs in the lower position
- Jumping pull-ups with slow negatives
- Partner-assisted pull-ups
- Band-assisted pull-ups
- Machine-assisted pull-ups
Many find that the last two are less effective than slow negatives and holds, or even partner assistants, where someone gives you "just enough" help. But try them all out, and they will all help increase your strength and develop evil muscles.
Besides, you'll look really bad in the gym. How many other women do you see doing pull-ups?
Exercise # 4: Barbell or Dumbbell Press
The push may feel a bit uncomfortable at first, if you only have your hands upright or sitting on your shoulder with dumbbells or dumbbells. It will take some time – and in some cases a little coaching – to find the right leg activity. Once you've learned the push press, you'll never look back.
The push press is great because it's the definition of a full-body lift: it comes from the ground and reaches to your hands. This movement will primarily affect your shoulders, but you will also use and strengthen your legs, core, and back.
As an added bonus, push pressure can give your coordination a big boost, and it translates well into all sports. Plus, you'll look so great that you need to ask Dudley Dude-Bro for a seat.
Exercise 5: The Hang Snatch
Now we are getting a bit further advanced. But if you're curious about Olympic lifting or CrossFit and wondering what the best entry point is then it's the Hang Snatch.
Why throw a dumbbell over your head? Here we focus on exercises that train multiple muscles at the same time, rather than machine movements that laboriously work your body with a single freaking muscle at once. They have places to be, right? Once you get the hang of it, Hang Snatch is one of the best full-body moves in the world.
Although the Hang Snatch requires a degree of coordination and balance, it is not that difficult to get a PhD in the Olympic lifting. Even if you only train with light weights, push your legs, pull and squeeze your upper body and use your core to maintain balance and control. Power, power, coordination – that's all in this train.
Carry on with the Hang Snatch, and sooner or later you'll say, "Power cleans, cleans and jerks, no problem!"
Become a Total Badass
Wondering how to program them? How many sentences and repetitions? There is no simple answer. All this can be done hard or easy, for all repetitions or just for a few triples.
So let's not dive into details, but take a big overview and consider these steps as major training priorities. As you get stronger with some of these movements, you become stronger in each repetition range. Use them as a benchmark and keep variations throughout the year, and you'll get great results.