Sculpt a fitter, more defined body with these trainer-approved moves.
"This a full-body, compound movement with an emphasis on the lower body," Kollath says."Squats are one of the most functional movements you can do and will help you build muscle more so than any other movement. Perfect that squat, and you will look pretty damn good!", position your feet shoulder-width distance apart. Extend your arms in front of you, keep them at your sides, or place them on your hips.
To set up, place your feet shoulder-width distance apart, and hold a dumbbell in each hand at the sides of your body. Keep your core tight, hinge your hips back, and lower the dumbbells toward the ground. Then, press through both feet in order to come back up. Aim for three to four sets of six to eight reps of conventional deadlifts to begin.According to Kollath, the overhead press is one of"the most functional" upper-body exercises you can possibly do.
To begin barbell rows, place your feet shoulder-width distance apart. Squat down to grab the barbell using an overhand grip, positioning your hands wider than your shoulder span. Make sure your back remains straight and your chest tall as you lift the barbell to stand up. Next, engage your core, and press your hips back. Start the rowing motion by rowing the bar up toward your belly button. Then, lower the weight. That completes one rep. Aim for three to four sets of eight to 10 reps.
To do kettlebell pull-throughs, assume a high plank with a kettlebell situated below your chest, close to the right side of your body. Transfer your body weight onto your right hand as you reach with your left hand to grab the kettlebell and drag it to your left side. Repeat the same motion with your right hand, dragging the kettlebell toward your right side. Start with three sets of eight reps per side.
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