HEAVY LIFTING

Master these four moves to set yourself on the path to smashing some serious lifting PBS

SUMO DEADLIFT

Do: 4 sets of 6 reps

Targets: Glutes, quads, hamstrings (a) Stand in front of a barbell with your feet in a wide stance. Lower your hips to grip the bar with both hands. Look forward with your chest up and relax your shoulders.

(b) Drive through your heels and lift the bar to standing. Squeeze your glutes at the top of the movement before lowering the bar back down in the same way until it touches the floor.

SINGLE-LEG SQUAT

Do: 3 sets of 8 reps per leg

Targets: Glutes, hamstrings, calves (a) Stand in front of a box with your feet hip-width apart. Extend your right leg and raise it 15-20cm off the ground. Hold your arms out in front of you for stability.

(b) Bending your left knee, lower into a squat, keeping your right leg off the ground. Lower until your bum touches the edge of the box, before pushing through your heel and returning to standing.

Z PRESS

Do: 3 sets of 8 reps

Targets: Shoulders, back, core (a) Sitting on the floor with your legs out in front, hold a bar in front of your shoulders with your hands shoulder-width apart.

(b) Press the bar overhead and maintain correct the shoulder position by pushing your head forwards through the space created by your arms. Avoid leaning back. Slowly lower the bar to the starting position and repeat.

BENT-OVER ROW

Do: 4 sets of 6-8 reps

Targets: Back

(a) Set the barbell on a rack at hip height. Grip the bar with an overhand grip, take a step back from the rack and hold it at arm’s length. Hinge 45° at the hips.

(b) Raise the barbell up to your stomach, keeping your elbows close to your body and squeezing your back muscles at the top of the movement. Slowly lower the barbell to the starting position and repeat.