Three Basic Strength Training Exercises

Strength training isn't all about using machines or bench pressing

. Although these methods of developing muscle are certainly useful, those trying to build strength for athletic purposes would do well to use a variety of strength exercises. In the vast majority of sports, athletes must be able to control their muscles. And in trying to develop a higher vertical, this becomes even more essential. Using free weights are a better way to develop that. These three strength training exercises are examples of the type of exercise that will go a long way.

1. The Bicep Curl

The muscles on the inside of your arm will benefit the most from this one. Find a weight that is heavy but not so heavy you can't finish properly. Standing shoulder-width apart with the palms turned outward, lift the weight by bending the elbow. Straighten the back and bend the knees to stop yourself from cheating. Lift the weight up to your shoulders. Lower your arm slowly and continue until you have enough reps.

2. The Side Bend

The abs are the part that gets stronger with this one. Once again stand shoulder width apart. Palms faces inwards while holding weight. Bend sideways and then restore your original position. Repeat. Keep the body from helping while doing this exercise, as again there is a tendency to cheat with this one.

3. Front Squat

A barbell is needed to do this. The barbell needs to be held with elbows bent. If you're holding it the right way, your palms will be facing the ceiling. Good posture is absolutely necessary. Once your position and the barbell is sorted out, perform this by bending your knees until your thighs are lined up with floor. If you can't manage just lower yourself as far as you can. Go back to your starting position and begin again until reps are complete. Have a spotter for added protection. This one is for the quads.

Building strength in your legs is essential to adding inches to the vertical. But when you try to add onto the vertical, focus on making sure that your strength is not concentrated exclusively in your legs. As you meet different goals for jumping higher, you will come to appreciate the importance of overall strength. Hopefully these exercises have given you an idea of what you must look for in exercises for strength training.

Three Basic Strength Training Exercises

By: Defour Dhika

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