HEAVY LIFT­ING

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

Women's Health (UK) - - IN THE KNOW -

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.

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