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Procedure, changes and advantages

Created by the Healthline experts for Greatist. Read more

Weight lifting trains your muscles, maximizes your calorie consumption, prevents brittle bones, and strengthens your heart. No matter how you look at it, it's a win – but this move is especially a favorite for gymnastics rats because it can do it all.

Engines challenge your strength and your balance. They also work on your legs, hips, arms, shoulders and the core. (Nice, right?)

Don't let the name put you off – engines have nothing to do with the hip and pelvic bumps of the 80s and 90s. (But if you want to wear a retro leotard and pantyhose, it's up to you.)

You need a barbell (or dumbbells) first, but from then it's all about shape and technique.

In engines, like most other compound exercises, it's all about shape. If you hurry through a complex movement, the risk of injury increases and you can throw some of the benefits out the window.

Take your time until your engine technology is fluid, smooth and safe. Then you can increase the pace and add a little weight at a time.

We broke the engines so you can make sure your shape is just right before you put those 20s on your barbell.

Align yourself and start poking.

Note: Read the instructions completely before running your first engine.

Stand with your feet hip-width apart and hold the barbell by your shoulders / clavicle overhand. Your elbows should point forward, completely under the bar.

Align your spine from the top of your head to your tailbone and pull your shoulders down and back. Keep your knees slightly bent to maintain blood flow. You can start.

  1. Tighten the core and keep the chest out while crouching with your thighs parallel to the floor. (If you can't go that far, just squat as low as you can without pain.)
  2. Engage the core, chest up, and shoulders down. Let your knees drop slightly for stability.
  3. Press the heels and the outside of the feet into the floor while you "push" back into a standing position with your legs, core and arms.
  4. When you have reached a standing position, keep pushing your heels, tighten your glutes, and keep pushing the bar over your head with momentum.
  5. Extend your arms at the top of the engine. Your head should come forward with your ears in front of your biceps.
  6. When you bring your head back and line it up with your arms, slowly release your arms and lower the bar back onto your collarbone.

Congratulations ̵

1; you have just completed your first engine. Start with 10 reps and see how you feel. As soon as 10 is no longer sufficient, you can add another set of 10 or increase the weight to intensify your workout.

Change: engines with dumbbells

engines hardly differ when using dumbbells. Your starting position is almost identical, but instead of placing the dumbbells on your collarbone, place them on your shoulders. While holding the dumbbells, your elbows should point slightly forward.

From there, make the engines as if you had a barbell.

Engines build the type of muscle power that you will use in your daily life. Have you ever had to pick up your Amazon packages from the porch or stack your books on the top shelf? Engines target the muscles you use to easily lift and achieve movement.

Compound exercises like engines don't just make your muscles work hard. They make your heart pump and give you an additional cardiovascular beat. They also train the small stabilizing muscles around your joints and large muscle groups. These little guys don't seem to be important, but they keep your body in balance.

Every time you make an engine, work on your:

  • quads
  • hamstrings
  • gluteal muscles
  • core (abdominals)
  • back
  • triceps
  • shoulders

] If you are concerned about bloating, relax. Weight lifting trains your muscles and promotes healthy weight management. Seriously, muscles burn more calories than fat. The more you build, the more fat you burn.

And if you have strong muscles, you will feel great regardless of your weight or body type.

  • Practice with the barbell only until you feel comfortable with the movement of an engine.
  • In vain. Observe yourself in a mirror or record how you make an engine to check your form.
  • Go slowly. Keep your movements under control. You can speed things up (slightly) as soon as you feel more comfortable.
  • Point your knees slightly outwards to better activate your glutes. If you use the correct shape, your legs and knees will do most of the lifting.
  • Use your breathing. Breathe in as you crouch. Exhale as you push the bar above you.
  • Change it. Add weight or try using kettlebells or sandbags to change your balance and challenge your muscles in new ways.

  • Don't get stuck below or above. Keep your movements fluid. In this case, you don't want to lose momentum.
  • Your lower body should help you push the bar over your head. Your arms shouldn't do it alone.
  • Your core gives you stability, so keep it busy for the entire exercise.
  • To avoid stressing your back, do not bring the bar in front of your body when you lift it over your head.
  • Keep your heels down. They want an up and down movement, not a back and forth movement from the toes to the heels.

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