Using Free Hand Weights

Introduction
Do not continue performing the exercise if anything hurts while you are training!

Choose weights that allow you to comfortably perform 2-3 sets of 8-12 repetitions (reps) each set.

Free Hand Weights Work Out Tips

Do

• Take normal, controlled breaths.
• Exhale on the most difficult phase and inhale during the easiest phase.
• Control your movements.
• Use a four-count to move the weights through the full range of motion.
• Warm up the muscle groups before you begin exercising.
• Stretch when you are finished your workout routine.

• Continue if you start to lose your posture. If you do, stop and reposition yourself.
• Continue performing the exercise if anything hurts while you are training.
• Over grip the weights.
• Hold your breath.

• Stand tall.
• Place your feet shoulder width apart.
• Keep your toes pointed straight ahead.
• Keep your knees slightly bent.
• Keep your head back.
• Square your shoulders.
• Contract your abdominals (stomach muscles).
• Do not arch your back, especially when lifting the weights.

• Hold your arms straight down at your sides with the weights at hip level (approximately).
• Use a four-count to move the weights through the full range of motion.
• Bending at your elbows, slowly pull the weights to your upper chest area along the side of your body.
• Slowly lower the weights back to waist level.
• Check your posture.
• Repeat steps 1-5.

• Stand with your feet approximately 6 inches apart.
• Hold your arms straight down at your sides.

• Step forward with your right foot, maintaining your posture, and weights down at your sides.
• As you step forward onto the right leg bend your knees and lunge - (as if you are going to kneel). Your right knee should remain directly over your right ankle (not farther ahead).
• Don't let your knees touch the floor.
• Exhale as you lunge.
• Slowly and steadily, bring yourself up and bring your feet back to the starting position.
• Inhale as you come up.
• Repeat steps 1-7 using the left leg.

• Lie down with your back firmly on an exercise ball.
• Legs are bent at the knee.
• Feet are hip width apart.
• Hold the weights in your hands over your upper chest.
• Wrists are in a neutral position and locked.
• Tense your abdominals to stabilize yourself.

• Slowly push hand-weights upward until your elbows are nearly locked.
• Slowly return the weights to the starting position - your elbow should not be lower than your shoulder.
• Check your positioning.
• Repeat steps 1-3.

• Stand with your feet hip width apart.
• Knees are slightly bent.
• Arms straight down at your sides - holding the weights.

Exercise

• Bend forward from the waist - as if you are going to sit down - exhaling as you do this.
• Slowly return to an upright position - inhaling as you come up.
• Check that your shoulders are square.
• Repeat steps 1-3.
• Increasing the intensity
• Hold the weights at chin level, shoulder width apart.
• Bend forward from the waist - as if you are going to sit down - exhaling as you do this.
• Slowly return to an upright position - inhaling as you come up.
• Check that your shoulders are square.
• Repeat steps 1-4.