Movement 101 Demo Series: Step-by-Step Guide to Proper Form in Strength Training
Maintaining proper form is essential for safety, efficiency, and effectiveness in strength training. Proper form not only helps prevent injury but it ensures you're targeting the right muscle groups during an exercise. In other words, it's not just about performing the exercise. It's about performing the exercise correctly.
But if you're new to strength training, it's normal to wonder, "Am I doing this right?!" Well, we're here to help you! In Strength workouts, our trainers are right there with you throughout the workout guiding you through each movement. With each exercise, they're offering clear and effective instructions so you can maintain the correct form.
But sometimes the class moves fast and you need more dedicated time to learn the movement. In our “Movement 101 Demo Series”, we walk you step-by-step through some of the top exercises you'll find in our Strength workouts. For each exercise, we provide step-by-step pointers and instructional videos to ensure you perform them with precision and safety. With this guide, you’ll gain the confidence and knowledge you need to perform these exercises correctly, preventing injuries and maximizing gains.
So let’s dive into these top strength training exercises, and how to do them:
Dumbbell Movements
The main equipment you need for Strength workouts is a set of dumbbells. Dumbbells are an essential piece of workout equipment because they offer versatility, convenience, and effectiveness in targeting various muscle groups. Whether you're looking to build strength, tone your muscles, or improve functional fitness, incorporating dumbbell exercises into your workout routine can offer significant benefits.
How much weight should you use? If you’re new to an exercise, start with a lighter weight and focus on mastering the movement before increasing the load. Once you feel comfortable with the movement, choose a weight that challenges you but allows you to maintain proper form throughout the set. And don’t forget to turn passthrough mode on for your Strength workouts.
Here are a few dumbbell exercises that you’ll find in Strength workouts:
Dumbbell Deadlifts
The dumbbell deadlift is a popular strength training exercise that targets several major muscle groups, including the glutes, hamstrings, lower back, and core. It's an excellent compound movement that can help improve strength and build functional fitness. Here's how to perform a dumbbell deadlift:
With your dumbbells in your hands, stand with your feet shoulder-width apart or slightly narrower, toes pointing forward or slightly turned outward. Position your feet so that the dumbbells are in line with the middle of your foot.
The VR headset might make it tempting to lean forward, but it’s important to stand tall and pull your shoulder blades back.
Bend at the hips and knees to lower your body down towards the ground, letting the dumbbells slide down your thighs.
Keep your back straight, chest up, and shoulders back as you lower down. Your spine should maintain a neutral position throughout the movement. Engage your core muscles to stabilize your spine.
Push through your heels and engage your glutes and hamstrings as you lift the dumbbells back up to a standing position.
As you lift, keep your back flat and avoid rounding or arching your spine. You don’t want to use your lower back to lift the weights. Instead, focus on using your glutes and hamstrings to perform the movement. And keep the dumbbells close to your body throughout to maintain balance and stability.
Once you've lifted the dumbbells, stand up tall by fully extending your hips and knees.
Squeeze your glutes at the top of the movement for maximum contraction.
Reverse the movement by hinging at your hips and pushing your hips back.
Dumbbell Squat to Press
The dumbbell squat-to-press is a compound exercise that combines the squat and shoulder press movements. It targets multiple muscle groups, including the legs, glutes, shoulders, and core. Here's how to perform the dumbbell squat to press:
Stand with your feet shoulder-width apart or slightly wider.
Hold a dumbbell in each hand at shoulder height, palms facing inward (neutral grip), and elbows bent.
Keep your chest up, shoulders back, and maintain a straight posture throughout the movement. Think about sucking your belly button in and keeping your core nice and tight.
Push your hips back and bend your knees to lower yourself into a squat position. Keep your weight on your heels, and get your thighs parallel to the ground or lower if your mobility allows. Ensure your knees are tracking in line with your toes and your back remains straight without rounding.
Once you've reached the bottom of the squat, engage your glutes and quads to push through your heels and return to a standing position.
As you stand up, simultaneously press the dumbbells overhead. Keep your core tight and maintain an upright posture. (Be mindful of your headset and the position of your weights so as not to knock your head!)
Extend your arms fully, bringing the dumbbells directly above your shoulders without locking out your elbows.
Lower the dumbbells back to shoulder height with control as you descend into the next squat.
Dumbbell Front Loaded Squats
The dumbbell front-loaded squat is a variation of the traditional squat exercise that involves holding the dumbbells in front of your body. This variation places more emphasis on the quads, core, and upper body compared to the back squat. Here's how to perform the dumbbell front-loaded squat:
Stand with your feet shoulder-width apart or slightly wider.
Position the dumbbells in front of your shoulders, with your elbows pointing down towards the floor. Your upper arms should be parallel to the ground, forming a 90-degree angle with your forearms. Keep your shoulders relaxed, chest up, and maintain a neutral spine.
Push your hips back and bend your knees to lower yourself into a squat position. Keep your weight on your heels and get your thighs parallel to the ground or lower if your mobility allows. Ensure your knees are tracking in line with your toes and your back remains straight without rounding.
Throughout the squat, focus on keeping an upright posture with your chest up and shoulders back. Avoid leaning too far forward, as this may cause your back to round and compromise the form.
Once you've reached the bottom of the squat, engage your quadriceps and glutes to push through your heels and return to a standing position.
As you rise, keep your core tight and maintain the position of the dumbbells in front of your shoulders. Avoid locking out your knees at the top of the movement, and maintain a slight bend to keep tension on your muscles.
Dumbbell Thrusters
The dumbbell thruster is a dynamic compound exercise that combines a front squat with an overhead press. It's an excellent full-body movement that engages multiple muscle groups and provides a great cardiovascular challenge. Here's how to perform the dumbbell thruster:
Stand with your feet shoulder-width apart or slightly wider.
Hold a dumbbell in each hand at shoulder height, palms facing inward (neutral grip), and elbows bent. Your palms should be facing each other, and the dumbbells should be just outside your shoulders.
Push your hips back and bend your knees to lower yourself into a squat position. Keep your weight on your heels, and get your thighs parallel to the ground or lower if your mobility allows.
Ensure your knees are tracking in line with your toes and your back remains straight without rounding.
As you rise from the squat position, engage your quads and glutes to push through your heels and stand up straight.
As you stand up, press the dumbbells overhead by extending your arms fully. The movement should be fluid and continuous, with the momentum from the squat aiding the overhead press.
Lower the dumbbells back to shoulder height with control as you descend into the next squat.
Keep the movement controlled and avoid using excessive momentum, especially during the press phase, to prevent strain or injury.
Dumbbell Renegade Rows
The dumbbell renegade row is a challenging and effective compound exercise that targets the back, shoulders, and core muscles. It involves performing a rowing motion while maintaining a plank position, making it a great exercise for building upper body strength and stability. Here's how to do it:
Start in a plank position with your hands directly under your shoulders and your body in a straight line from head to heels.
Place a dumbbell next to each hand on the ground, shoulder-width apart. While maintaining the plank position, grip one dumbbell in each hand firmly.
Complete the rowing motion on one side by retracting your shoulder blade and pulling the dumbbell up towards your ribcage. Keep your elbow close to your body as you perform the row. Imagine squeezing your shoulder blade towards your spine during the movement.
Slowly lower the dumbbell back to the ground with control, returning to the starting plank position. Keep your neck in a neutral position throughout, looking down towards the ground to maintain proper alignment with your spine.
Repeat the rowing motion on the other side, pulling the opposite dumbbell towards your ribcage.
Engage your core throughout the exercise to maintain a stable plank position and prevent your hips from sagging or lifting too high. Keep your hips and shoulders squared to the ground throughout the exercise, minimizing any twisting or swaying
If you find it challenging to stabilize in the plank position while rowing, you can start by placing your hands on elevated surfaces like dumbbell handles or a bench to reduce the difficulty. Or drop down to your knees instead. Throughout the exercise, focus on smooth and controlled movements, avoiding any jerking or swinging motions.
Dumbbell Front Shoulder Raises
The dumbbell front shoulder raise is a simple yet effective exercise that targets the front deltoids or front shoulder muscles. It helps build strength and definition in the front of the shoulder, contributing to a balanced and well-rounded workout routine. Here's how to perform the dumbbell front shoulder raise:
Stand with your feet shoulder-width apart or slightly narrower.
Hold a dumbbell in each hand with an overhand grip (palms facing your thighs). Let your arms hang down by your sides, and maintain a straight and upright posture.
In a controlled manner, lift the dumbbells in front of you with a slight bend in your elbows. As you lift, keep your wrists straight, and avoid using momentum or swinging to raise the weights.
Continue lifting the dumbbells until they reach approximately shoulder height or slightly below. At the top of the movement, your arms should be parallel to the ground. Avoid lifting the dumbbells too high above shoulder height, as this can lead to excessive stress on the shoulder joint.
Briefly pause and squeeze your front deltoids to engage the muscle fully.
Slowly lower the dumbbells back to the starting position by reversing the movement in a controlled manner.
Resist the weight as you lower it, keeping tension on the muscles.
Dumbbell Squat to Rotational Press
The dumbbell squat to rotational press is a dynamic, functional exercise that incorporates strength, stability, and coordination. It targets multiple muscle groups, including the legs, glutes, core, shoulders, and obliques. It combines a squat with a rotational press, making it an effective full-body movement. Here's a step-by-step guide on how to perform this exercise:
Stand with your feet shoulder-width apart or slightly wider.
Hold a dumbbell in each hand at shoulder height, palms facing inwards (neutral grip), and elbows bent. Your palms should be facing each other, and the dumbbells should be just outside your shoulders.
Push your hips back and bend your knees to lower yourself into a squat position. Keep your weight on your heels, and get your thighs parallel to the ground or lower if your mobility allows. Ensure your knees are tracking in line with your toes and your back remains straight without rounding.
As you rise from the squat position, engage your quads and glutes to push through your heels and stand up straight.
Once you are standing tall, initiate a rotational movement by twisting your torso to one side.
Press one dumbbell overhead in the direction of the twist while keeping the other dumbbell at shoulder height.
Slowly lower the dumbbell back to shoulder height with control.
As you complete the rotational press, return to the squat position by pushing your hips back and bending your knees.
Rise from the squat and start the rotational press on the other side, pressing the dumbbell overhead in the opposite direction of the twist.
Dumbbell Rows
Dumbbell rows are a great exercise for targeting the muscles in your back, including the lats, rhomboids, and traps. This exercise also engages the biceps and helps improve upper body strength and posture. They’re often performed using a bench or sturdy surface like a chair. But if you don’t have a bench available, you can also perform them standing up. Here's a step-by-step guide on how to do dumbbell rows without a bench:
Stand with your feet shoulder-width apart, slightly bend your knees, and hinge forward at your hips. Keep your back flat and parallel to the ground, maintaining a neutral spine.
Retract your shoulder blades and pull the dumbbells up towards your waist. Keep your elbows close to your body as you perform the row. Imagine squeezing your shoulder blades towards your spine during the movement.
At the top of the movement, squeeze your back muscles to fully engage the targeted muscles.
Slowly lower the dumbbells back to the starting position in a controlled manner and repeat.
Bodyweight Movements
Although we often associate strength training with dumbbells or barbells, your body weight can also be an effective tool for building muscle! And better yet, they require zero equipment. That’s why we incorporate a lot of bodyweight movements into our Strength workouts. Here are a few popular bodyweight strength training exercises and how to perform them:
Good Mornings
Good mornings are an excellent exercise for developing strength and stability in the posterior chain (muscles on the backside of the body). It primarily targets the lower back, hamstrings, and glutes. It's commonly used in strength training and can complement other lower-body exercises like deadlifts and squats. Here's how to do this movement:
Stand with your feet shoulder-width apart or slightly wider.
Push your hips back while maintaining a slight bend in your knees.
Keep your back straight and chest up, maintaining a neutral spine throughout the exercise. Imagine pushing your glutes back as if you were trying to touch the wall behind you with your butt.
Continue to hinge at your hips, lowering your torso forward while keeping your back straight.
Keep your core engaged to stabilize your spine and protect your lower back, and maintain a neutral spine position throughout. Do not round your back during the movement, as this can put excessive stress on your spine.
Lower your upper body until it is almost parallel to the ground or until you feel a stretch in your hamstrings.
As you reach the lowest position, engage your hamstrings and glutes to return to the starting position.
Squeeze your glutes at the top of the movement to complete the rep.
Planks
The plank is a fundamental bodyweight exercise that improves stability and targets your core muscles, including the rectus abdominis, transverse abdominis, and obliques. It’s similar to a standard push-up position, and it’s an effective exercise for building stability. It also engages the shoulders, back, and glutes, making it an excellent full-body exercise. Here's how to do it:
Start by positioning yourself face down on the floor (or a mat) with your hands directly under your shoulders.
Place your hands flat on the ground, fingers spread wide, and facing forward. Your wrists should be in line with your shoulders, and your fingers should be pointing straight ahead.
Extend your legs straight out behind you, resting on the balls of your feet.
Engage your core muscles to maintain a straight line from your head to your heels. Avoid sagging your hips or lifting your hips too high. Squeeze your glutes to help stabilize your hips and maintain proper alignment.
Keep your neck in line with your spine, looking down towards the floor to maintain a neutral head position.
Hold the position for the desired duration. If you’re a beginner, start by holding a plank for 20 to 30 seconds. Then, gradually increase the time as you build strength and endurance.
Don't hold your breath! Remember to breathe steadily while holding a plank.
To challenge yourself, you can try variations such as side planks, elevated planks, or alternating leg lifts!
Shoulder Taps
The shoulder tap exercise is a bodyweight movement that targets the core, shoulders, and stability muscles. It's a great exercise for improving balance, coordination, and core strength. Here's a step-by-step guide on how to perform the shoulder tap exercise:
Start in a high plank position with your hands flat on the ground directly under your shoulders.
Extend your legs straight out behind you, resting on the balls of your feet. Your body should be in a straight line from head to heels. Engage your core muscles to maintain a straight line. Avoid sagging your hips or lifting your hips too high.
Lift your right hand off the ground and reach across your body to touch your left shoulder. Keep your hips and shoulders as stable as possible while you perform the tap.
Place your right hand back on the ground.
Lift your left hand off the ground and reach across your body to touch your right shoulder. Keep your hips and shoulders stable as you perform the tap.
Place your left hand back on the ground.
Keep your core engaged and avoid rotating your hips or torso excessively while tapping your shoulders.
Continue alternating sides and tapping your shoulders for the desired time or number of repetitions.
The goal of this exercise is to focus on control and balance rather than speed. If you can’t maintain that control and balance or the exercise is too challenging, you can always drop down to your knees.
Flutter Kicks
Flutter kicks are a popular bodyweight exercise that primarily targets the lower abdominal muscles and hip flexors. They are an effective way to strengthen the core and improve lower body endurance. Here’s how to do a flutter kick:
Lie down on your back with your legs extended straight out.
Place your arms by your sides, palms facing down.
Engage your core by pressing your lower back into the floor or mat.
Lift both legs a few inches off the ground, keeping them straight throughout the exercise. Your legs should be together and almost parallel to the ground.
Begin the movement by alternating small, rapid up-and-down movements of your legs. Imagine kicking the water gently while swimming on your back. The movement should come from your hips, not your knees or feet.
Breathe steadily and rhythmically throughout the exercise. Avoid holding your breath.
Focus on controlled and steady movements. Avoid any jerking or swinging motions.
If you feel any discomfort in your lower back, try placing your hands under your hips for added support.
Bicycle Crunches
Bicycle crunches are a popular and effective core exercise that targets the obliques and rectus abdominis (the "six-pack" muscles). They also engage the hip flexors and lower back. Bicycle crunches mimic the motion of pedaling a bicycle, hence the name. Here's how to perform bicycle crunches:
Lie down on your back with your hands placed lightly behind your head. Avoid pulling on your neck—your hands are there for support only.
Lift your feet off the ground, with your knees bent at approximately 90 degrees. This is your starting position.
Lift your head, shoulders, and upper back off the ground, engaging your core muscles.
Bring your right knee towards your chest while extending your left leg straight out and off the ground.
At the same time, twist your torso to the right and bring your left elbow towards your right knee. Aim to touch your elbow to the opposite knee, rather than bringing your knee to your elbow. This twisting motion engages the obliques more effectively.
Switch the movement to the other side as you complete the first side.
Extend your right leg straight out and off the ground while bringing your left knee towards your chest.
Twist your torso to the left and bring your right elbow towards your left knee.
Continue to alternate sides in a pedaling motion, as if you are riding a bicycle. Keep a smooth and controlled pace, focusing on engaging your core with each twist.
Breathe steadily throughout the exercise. Exhale as you twist and bring your elbow towards your knee
As you gain strength and familiarity with the exercise, you can increase the difficulty by extending your legs lower to the ground during the bicycle motion.
Join Strength on Litesport
Ready to discover a stronger, fitter, and more confident you? Join us on Litesport as we lift, squat, and conquer those fitness goals—one rep at a time! All you need is a VR headset to get started. Then, download the app on Meta Quest and start your 7-day free trial. Already have Litesport? From the home screen, select “Strength” to scroll through and find your next workout. Strength workouts are an excellent way to begin or advance your strength training journey, all from the comfort of your own home.