Free weight training: The best exercises and equipment for your workout | ATLETICA

Free weight training is one of the most effective ways to improve strength, stability and mobility. Whether you train with dumbbells, barbells or kettlebells - training with free weights not only challenges the large muscle groups, but also the stabilizing muscles, which helps you build functional strength and sharpen your coordination at the same time. In this article, we'll show you the best free weight exercises and the most important strength equipment that will help you get the most out of your training. Prepare yourself for a varied and intense workout!

What is free weight training?

Free weight training is a training method in which you work with free weights such as dumbbells , barbells , kettlebells or weight plates , without the support of machines. Unlike machines that dictate the movement sequence, with free weight training you are responsible for stabilizing and guiding the weight yourself. This not only works the main muscles, but also the stabilizing and auxiliary muscles , which leads to better strength development , stability and coordination .

A big advantage of free weight training is the variety of exercises and the freedom of movement . You are not restricted to a specific movement path, but can perform natural and functional movements that target several muscle groups at the same time. Typical free weight exercises such as squats , deadlifts , shoulder presses or bench presses train the entire body and improve overall strength and body stability .

Training with free weights also promotes core stability , as the core actively participates in each exercise to stabilize the weight. This not only strengthens the abdominal and back muscles, but also improves balance and coordination . Another advantage is that you can adapt the training to suit your individual needs - both in terms of weight and type of exercise, so that both beginners and advanced users benefit from it.

Free weight exercises offer an effective way to improve strength , stability and mobility and to develop muscles evenly as both sides of the body are actively challenged. It is an excellent training method to strengthen the entire body and improve athletic performance.

The 5 Best Free Weight Training Exercises for Strength and Stability

Free weight exercises are a versatile way to strengthen your entire body. Here are the 5 best free weight exercises to incorporate into your workout to achieve a balanced mix of strength, stability and coordination:

1. Squats with barbell or dumbbells

• Description : Hold a barbell on your shoulders or dumbbells in both hands at your sides. Stand with your feet hip-width apart and lower yourself into a squat until your thighs are parallel to the floor. Then push yourself back up.
• Target muscles : quadriceps , glutes , core
• Benefits : Squats are one of the best exercises for strengthening leg muscles, buttocks and core stability. They work the entire lower body and promote balance.

2. Deadlifts with barbell or kettlebells

• Description : Stand with your feet hip-width apart, hold a barbell or kettlebell in front of you and bend your knees slightly. Lower the weight by pushing your hips back and leaning your upper body forward until the barbell is about shin height. Then push your hips forward and straighten your upper body again.
• Target muscles : back , legs , buttocks , torso
• Benefits : Deadlifts are a full-body exercise that specifically targets the back and hamstrings. They promote strength development and improve posture.

3. Overhead press with dumbbells or barbell

• Description : Hold a barbell or two dumbbells at shoulder height. Press the weight straight up until your arms are fully extended, then lower it back down in a controlled manner.
• Target muscles : shoulders , triceps , core
• Benefits : Shoulder presses not only build shoulder muscles but also strengthen the arms and upper back. It is an important exercise for developing shoulder stability and upper body strength.

4. Bench press with barbell or dumbbells

• Description : Lie on a bench, hold a barbell or two dumbbells above your chest and lower them in a controlled manner until they almost touch your chest. Then press them back up.
• Target muscles : chest muscles , shoulders , triceps
• Benefits : The bench press is one of the best exercises to work the pectoral muscles and strengthen the entire upper body. It is a core exercise for strength and muscle building in the chest area.

5. Rowing (Bent-Over Rows) with barbell or dumbbells

• Description : Bend your knees slightly and lean your upper body forward while holding a barbell or dumbbells. Pull the weight towards your stomach by bringing your elbows back and lower it again in a controlled manner.
• Target muscles : back , biceps , core
• Benefits : Rowing strengthens the entire back, especially the upper and middle areas, as well as the arm muscles. It improves posture and helps stabilize the back.

Summary:

• Squats : Promotes strength in the legs and core.
• Deadlift : A full-body exercise that strengthens the back and back legs.
• Shoulder press : Builds shoulder and arm muscles.
• Bench press : The best exercise for the chest muscles.
• Rowing : Ideal for a strong back and arms.

This free weight training is essential for a comprehensive strength training that targets all major muscle groups in the body and promotes both stability and mobility.

Which strength training equipment can I use for this?

For free weight training, you can use various strength equipment and tools to make the exercises safer, more effective and more varied. Here are some of the best strength equipment you can use for the 5 most important free weight exercises:

1. Barbell

• Description : A barbell is the most important piece of equipment for many free weight exercises because you can adjust the weight and it is perfect for complex movements.
• Use in exercises :
• Squats : The barbell is placed on the shoulders.
• Deadlifts : Barbell is held in front of the body.
• Overhead Press : The barbell is pressed over the shoulders.
• Bench press : The barbell is placed over the chest.
• Rowing (Bent-Over Rows) : The barbell is pulled to abdominal height.
• Advantages : Allows the use of heavy weights and is indispensable for almost all major compound exercises.

2. Dumbbells

• Description : Dumbbells are versatile and offer you more freedom of movement and flexibility than a barbell. They also challenge the stabilizing muscles more, as each hand controls the weight separately.
• Use in exercises :
• Squats : Hold the dumbbells at your sides or in front of your chest.
• Shoulder press : Dumbbells are pressed individually over the shoulders.
• Bench press : Each dumbbell is placed separately over the chest.
• Rowing : Each dumbbell is pulled towards the body individually.
• Advantages : More flexible and requires more coordination than barbells.

3. Kettlebells

• Description : Kettlebells have a different weight center than dumbbells, which provides a more dynamic load. They are ideal for swinging and pulling movements as well as functional training.
• Use in exercises :
• Deadlifts : Hold one or two kettlebells in front of you for deadlifts.
• Shoulder press : Press the kettlebells over your head.
• Rowing : Pull a kettlebell to your core.
• Benefits : Promotes core stability and coordination by shifting the center of gravity.

4. Weight Bench

• Description : A weight bench provides a stable surface for exercises such as bench presses or shoulder presses and allows different incline angles to train different muscle areas.
• Use in exercises :
• Bench press : Lie on the bench for dumbbell or barbell bench presses.
• Shoulder press : Perform shoulder presses while sitting to better stabilize your upper body.
• Benefits : Supports a stable and safe execution of exercises, especially bench presses and shoulder presses.

5. Power rack or squat rack

• Description : A power rack is a stable device that allows you to safely train with barbells . It has holders for the barbell so that you can safely perform heavy exercises such as squats , bench presses and shoulder presses .
• Use in exercises :
• Squats : Place the barbell on the rack's safety rests and perform the squats safely.
• Bench Press : Use the rack to store the barbell when doing bench presses.
• Shoulder press : Set the barbell at shoulder height to safely start the press.
• Benefits : Provides safety and support during heavy barbell training, especially exercises such as squats and bench presses.

6. Weight Plates

• Description : Weight plates are placed on the barbell to increase resistance. They can also be used separately for functional exercises such as Farmer's Walk or Russian Twists .
• Use in exercises :
• Deadlifts : The weight plates increase the resistance during deadlifts.
• Bench press : Plates ensure the correct weight for the bench press.
• Squats : Increase the intensity by loading weight plates onto the barbell.
• Pros : Adjustable weights that can be used for almost any barbell exercise.

7. Shoulder pad / squat pad

• Description : A pad that is placed on the barbell to protect the shoulders and neck during heavy squats .
• Use in exercises :
• Squats : Use the pad to avoid pressure points on the shoulders.
• Benefits : Provides extra comfort and protection, especially for heavier weights.

Summary of devices:

• Barbell : Essential for almost all basic exercises, allows heavy training.
• Dumbbells : Provide flexibility and promote stability.
• Kettlebells : Dynamic and ideal for functional training.
• Weight bench : Indispensable for bench presses and shoulder presses.
• Power Rack : Safety and support when training with barbells.
• Weight plates : Adjustable weights for all barbell exercises.
• Shoulder pads : For comfort during heavy squats.

With these devices you can do your free weight training safely and effectively, while training the most important muscle groups and increasing your strength and stability. You can of course find all this and more in the Atletica online shop - take a look!