Weightlifting Exercises

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Best 8 Weightlifting Exercises

by Valerie Zeller Valerie Zeller

1. Snatch

Snatch
Snatch
Snatch

Snatch

Snatch is a strength exercise that works your hamstrings and is a great moderate move. When done correctly, it can effectively target your legs, lower body and upper legs. It requires barbell to do.

Barbell Clean
Barbell Clean
Barbell Clean

Barbell Clean

Barbell Clean is a strength exercise that works your traps, hamstrings, deltoids, quadriceps and side deltoids and is a great challenging move. When done correctly, it can effectively target your buttocks, hips, legs, lower body, neck, shoulders, upper back, upper body and upper legs. It requires barbell to do.

How to do Barbell Clean

  • To begin this exercise; start off with a weighted barbell right in front of your shins with a overhand grip.

  • Bend forward at the knees with the back upright, chest forward and eyes faced forward and step forward on the barbell with the pushing power from your feet.

  • Extend forward across the elbows and thighs in a leaping motion to move the bar upward.

  • Much of the energy will be pushed by the original movement from the legs and hips with a gentle tug from the body.

  • Once you are completely stretched and erect, stretch the arms with the elbows and lower yourself back enabling the barbell to roll up your forearms to land on your palms and neck in a complete squat stance.

  • Hold yourself in the full squat stance before you have complete power of the barbell.

  • Instead lift yourself forward on your feet into an erect stance with your back straight with chest down.

  • Repeat this exercise for as many repetitions as needed

Barbell Sumo Deadlift
Barbell Sumo Deadlift

Barbell Sumo Deadlift

Barbell Sumo Deadlift is a strength exercise that works your and is a great simple move. When done correctly, it can effectively target your buttocks, legs and lower body. It requires barbell to do.

How to do Barbell Sumo Deadlift

  • To begin this exercise; start off with a weighted barbell on the ground and spread your feet really far apart.

  • Bend the knees and torso and grasp the barbell in one underhand grip and one overhand grip.

  • Extend out using your elbows and thighs and lift the barbell up off the floor pushing your hands against the pole.

  • Return back to the starting spot.

  • Repeat this exercise for as many repetitions as needed

Hip Adduction
Hip Adduction

Hip Adduction

Hip Adduction is a strength exercise that works your glutes and is a great basic move. When done correctly, it can effectively target your buttocks, legs and lower body. It requires weight machine to do.

How to do Hip Adduction

  • The hip adduction movement helps improve the hip flexor and thigh muscles.

  • Start out standing opposite a cable pulley stack and add a cuff to the pulley above your ankle.

  • Step away from the stack hanging onto the stack for protection.

  • While standing firm on the foot not attached to the cable, slowly abduct (pull) your cuffed ankle in front of your stabilizing leg and back

  • Continue and turn ankles.

Barbell Push Press
Barbell Push Press

Barbell Push Pres

Barbell Push Press is a strength exercise that works your abs, traps, triceps, deltoids, quadriceps and glutes and is a great challenging move. When done correctly, it can effectively target your arms, buttocks, core, hips, legs, lower body, neck, shoulders, upper back, upper body, upper legs and waist. It requires barbell to do.

How to do Barbell Push Press

  • To begin this exercise; start off with a power clean to bring the weighted barbell from the floor to your shoulders.

  • Having the barbell placed on your hands and back, raise your knees marginally and blast outward with the upper legs to overhead push, from the feet, the barbell over the ear.

  • Drop the bar gradually to your feet raising your knees before the barbell hits the starting position.

  • Repeat this exercise for as many repetitions as required.

Kettlebell Snatch
Kettlebell Snatch
Kettlebell Snatch

Kettlebell Snatch

The Kettlebell Snatch is a foundational kettlebell exercise that serves as a building block for kettlebell strength training. Unlike a rigid dumbbell, the ball-shaped weight has a single handle that makes it easier to create and control momentum and carry out three-dimensional movements.

How to do Kettlebell Snatch

  • Begin standing with your feet shoulder-width apart with the kettlebell a few inches away from your body on the surface. Hinge over and catch the kettlebell with one shoulder.

  • Take up the kettlebell and move it around the hands.

  • Stand up, and as you raise the kettlebell, draw your elbow back towards your shoulder.

  • Flip the kettlebell over your forearm and stretch your arm completely to touch your elbow next to your neck. Take one long swing from overhead to launch the next repetition.

Barbell Snatch Deadlift
Barbell Snatch Deadlift

Barbell Snatch Deadlift

Barbell Snatch Deadlift is a strength exercise that works your hamstrings and is a great simple move. When done correctly, it can effectively target your . It requires barbell to do.

How to do Barbell Snatch Deadlift

  • Start off standing in front of a weighted barbell and catching it with a broad snatch handle, feet straight under your knees and turned forward.

  • Squat down towards the bar with the neck out with eyes faced straight.

  • Elevate your body with the hands, lifting your hips upward and bringing the bar forward together with the move so that it meets hip level.

  • Keep this place for a count then return back to the top.

  • Repeat for as many reps and sets as needed.

Split Jerk
Split Jerk
Split Jerk

Split Jerk

Split Jerk is a strength exercise that works your hamstrings, deltoids, quadriceps, lats and side deltoids and is a great moderate move. When done correctly, it can effectively target your back, buttocks, hips, legs, lower body, shoulders, upper body and upper legs. It requires barbell to do.

Looking for more?

Check out these 433 exercises which target your upper body, arms, legs, lower body and buttocks. Most of them require either barbell or cable machine, dumbbells, weight machine or kettlebells and you can do them either at gym or at home or outdoor.

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Frequently Asked Questions

How many weightlifting exercises are there?

Now we have 433 such exercises in our Directory.

What muscles do these exercises target?

Most of the exercises work triceps, hamstrings, deltoids, traps and glutes.

Where can one do these exercises?

You can do most of these exercises either at gym or at home or outdoor.