The "Big Four"

squat oneNot sure where to begin your strength training workout? Here is quick and versatile routine that you can add into your workout repertoire.

First, warm up. Next, start your workout routine by using one of the “big four” lifts (bench press, deadlift, squat, overhead press) with a barbell. These main lifts are your bread and butter exercises, work your way down to low reps and higher weight. 

After completing one of the “big four” do your complimentary lifts. This includes lifts that involve dumbbells, machines and bodyweight for high reps.

Some example routines may include:

  • Bench press is your main lift followed by dumbbell bent over row, face pulls, and abdominal strengthening as your complimentary lifts.
  • Overhead press is your main lift followed by dumbbell/cable upright rows, weighted/non weighted dips, and pullovers as your complimentary lifts.
  • Squats is your main lift followed by weighted/non weighted walking lunges, knee hikes with band, and leg curls as your complimentary lifts.
  • Deadlift is your main lift followed by kettle bell/barbell hip thrusters, farmer walks, and hyperextension as your complimentary lifts.