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Free Weight Resistance Training
Free weight resistance training is a what you see as the most common way of working out at a gym. This would be the progression from plate loaded machines. Free weights means that you are lifting nothing but the weight that is in front of you with no help from machines or cables. This can be defined as lifting a barbell, dumbbell, kettlebell or any movement where you lift a weight that isn’t attached to a machine. A good example would be doing bench press, squats, deadlifts, or lifting any sort of weight that is free standing.
One immediately big difference between free weights and machines is that you must play the part of the machine while lifting. Following on the example of a shoulder press from last week’s article, not only do you have to lift the weight up past your shoulders, but you also must use the stabilizing muscles in your upper body, back, and legs to make sure you don’t lose control of the weight. This becomes even more difficult when you start doing heavier lifts of the same exercise. That is why you must progress slowly when increasing weight when training.
It may sound like free weights is not as appealing as machine weights, but they have a lot more benefits. Since there is no pre-determined range of motion when lifting free weights, you will have to put in more effort to stabilize and carry the weight through the workout safely and correctly. Having to put in more effort with your stabilizing muscles will also burn more calories and build postural muscles throughout your workout.
Free weight resistance training can also help increase your range of motion. Another great benefit of free weight resistance training is that with all the bracing to lift the weight, your core will benefit because of the tightening and bracing of the body.
Be careful when you begin using free weights. It is an exciting way to train once you start understanding how to work specific muscle groups. Working with a personal trainer will help you acquainted with free weights. The guidance from a trainer will lower your chances of injury and will help you plan future workouts.
