LIFTING FOR BEGINNER
MASTER THE BIG 5. KNOW NO LIMITS.
THE BIG 5 LIFTS
- Keep your chest up and your back straight.
- Position the bar securely across your upper back.
- Keep your feet shoulder-width apart.
- Push your knees out in line with your toes.
- Squat until your thighs are at least parallel to the floor.
- Drive through your heels to stand back up.
- Keep your core tight throughout the movement.
- Keep your feet flat on the floor.
- Retract your shoulder blades and keep them tight.
- Grip the bar slightly wider than shoulder width.
- Lower the bar under control to the middle of your chest.
- Keep your wrists straight.
- Press the bar up without bouncing it off your chest.
- Avoid locking your elbows aggressively at the top.
- Stand with the bar over the middle of your feet.
- Keep your back flat and chest proud.
- Grip the bar firmly before lifting.
- Engage your core before pulling.
- Push the floor away with your legs.
- Keep the bar close to your body throughout the lift.
- Stand tall at the top without leaning backwards.
- Stand with your feet shoulder-width apart.
- Brace your core and squeeze your glutes.
- Start with the bar at shoulder height.
- Press the weight straight overhead.
- Move your head slightly forward once the bar passes it.
- Keep your wrists stacked over your elbows.
- Lower the weight slowly under control.
- Sit upright with your chest lifted.
- Grip the bar wider than shoulder width.
- Pull the bar toward your upper chest.
- Drive your elbows down and back.
- Squeeze your shoulder blades together at the bottom.
- Return the bar slowly to the starting position.
- Avoid leaning back excessively or using momentum.
KROWBAR WEIGHT LIFTING CLOTHING
Made For Your Comfort
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