Free Weight Assistive training is designed to increase the muscle strength and endurance of the body’s extremities, primarily the arms and legs.
The exercises listed in paragraphs 14-15 through 14-26 use three main types of free weights—straight bar, kettlebells, and dumbbells—to develop muscles in the extremities with support from groups of muscles in the core, such as the back or chest muscles.
The Free Weight Assistive Training Exercises consists of the following exercises:
- Sumo Deadlift
- Heel Raise
- Bent-Over Row
- Single-Arm Bent-Over Row
- Upright Row
- Overhead Push-Press
SUMO DEADLIFT
The Sumo Deadlift is a free-weight exercise performed throughout a Soldier’s career to improve lower body muscular strength and endurance.
It is a modification of the Deadlift that further challenges a Soldier’s coordination, balance, and hip mobility.
Figure 14-11 on page 14-10 illustrates a Soldier performing the exercise using two of the three types of free weights—straight bar, kettlebells, and dumbbells:
Starting Position
● The starting position for the Sumo Deadlift is the Straddle Stance position with feet slightly wider than shoulder width and toes pointing outward.
When performing the lift with dumbbells or kettlebells, start in the Straddle Stance position with a single weight held between and in front of the legs.
Knees are bent, back is straight, and the bar or weight is held in both hands with a grip suited to the lifter’s capability, the equipment, and the goal of the exercise session.
Movement
● From the starting position, straighten the knees and slowly raise the trunk into the upright Position of Attention.
● Pause before reversing the upward movement to return to the starting position.
Additional Guidance
● Maintain a natural arch in the lower back with the head and neck staying in alignment to avoid extending the neck.
Do not round out the upper back.
● Keep the knees and feet turned outward throughout the movement.
The wider stance permits a lower lifting range of motion.
● Always lift a weight that can be controlled throughout the range of motion.
● Use the same movement with different grips for the kettlebell and dumbbell versions.
Repetitions
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.
Figure 14-11. FW6 Sumo Deadlift
HEEL RAISE
The Heel Raise is a free-weight exercise performed throughout a Soldier’s career to improve lower leg muscular strength and endurance.
When conducted with free weights, it requires stability of the trunk, lower back, hips, and upper leg muscles.
Figure 14-12 illustrates a Soldier performing the exercise using straight bar, kettlebells, and dumbbells:
Starting Position
● The starting position for the Heel Raise using the straight bar is the Straddle Stance position.
● The knees are straight or slightly flexed depending upon which muscle in the lower leg is being strengthened.
Straight for the gastrocnemius and bent for the soleus muscle.
● Hold the barbell across the upper back.
The feet may be elevated, so that the heels can be slightly lower than the balls of the feet to achieve a full range of motion.
When using dumbbells or kettlebells, hold one at each side using a neutral grip.
Movement
● From the starting position, rise up on the balls of the feet.
● After a brief pause, reverse the movement to return to the starting position.
Drop the heels as far as possible.
Slightly adjust knee flexion to increase the engagement of the targeted lower leg muscle.
Additional Guidance
● Always lift a weight that can be controlled throughout the range of motion.
● Use same movement with neutral grips for the kettlebell and dumbbell versions of this exercise.
Repetitions
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.
Figure 14-12. FW7 Heel Raise
BENT-OVER ROW
The Bent-Over Row is a free-weight exercise performed throughout a Soldier’s career to improve upper back strength and endurance.
When conducted with free weights, it supports other core exercises like the Deadlift.
It can be varied by changing the equipment or by isolating to just one arm.
Figure 14-13 on page 14-12 breaks down the exercise as it would be conducted by an individual Soldier using a variety of approaches:
Starting Position
● The starting position for the Bent-Over Row is the Forward Leaning Stance position with arms fully extended down and in front of the body holding the bar with an overhand grip in front of the legs.
● Position the arms slightly wider than shoulder width and keep the head in line with the spine.
Movement
● From the starting position, pull the weight toward the chest until the upper arms are parallel to the ground.
Elbows should be up and pointing to the rear.
Head and spine position remain in the starting position.
● After a brief pause, reverse the movement to return to the down position.
Additional Guidance
● As the weight and repetitions increase, concentrate on preventing the upper back and shoulders from rounding forward.
● Always lift a weight that can be controlled throughout the range of motion.
● Use the same movement with neutral grips for the kettlebell and dumbbell versions.
Repetitions
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.
Figure 14-13. FW8 Bent-Over Row
SINGLE-ARM BENT-OVER ROW
The Single-Arm Bent-Over Row is a modified version of the Bent-Over Row.
It can be performed with a single dumbbell or kettlebell.
Figure 14-14 breaks down the exercise as an individual Soldier conducts it using a variety of approaches:
Starting Position
● The starting position for the Single Arm Bent-Over Row requires the use of a bench.
The right arm and knee rest on the bench to support the body on that side.
The left leg rests on the ground and the left arm is fully extended down and in front of the body holding the dumbbell with an overhand grip.
● The back is straight and the head is in line with the spine.
Movement
● From the starting position, pull the weight toward the chest until the upper arm is parallel to the ground.
Elbow should be up and pointing to the rear.
Head and spine position remain in the starting position.
● Move the dumbbell from the down position to the up position.
● After a brief pause, reverse the movement to return to the down position.
Additional Guidance
● As the weight and repetitions increase, concentrate on preventing the upper back and shoulder from rounding forward.
● Always lift a weight that can be controlled throughout the range of motion.
● Use the same movement with neutral grips for the kettlebell version of this exercise.
Repetitions
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.
Switch to the opposite side to perform the same movement for the right side.
Figure 14-14. FW9 Single-Arm Bent-Over Row
UPRIGHT ROW
The Upright Row is a modified version of the Bent-Over Row.
It focuses the work on the upper trapezius as well as those muscles targeted in the Bent-Over Row.
It can be performed with a straight bar, dumbbells, or kettlebells.
Figures 14-15 and 14-16 on page 14-14 illustrate the exercise as it would be conducted by an individual Soldier using a straight bar and kettlebells:
Starting Position
● The starting position for the Upright Row is the Straddle Stance position with arms fully extended and down in front of the body holding the straight bar or kettlebell with a closed overhand grip.
A single weight or short bar can be used when first performing this exercise.
Movement
● From the starting position, pull the weight up to the collar bones until the arms are parallel to the ground.
● After a brief pause, reverse the movement to return to the down position.
Additional Guidance
● As the weight and repetitions increase, concentrate on preventing the upper back and shoulder from rounding forward.
● Always lift a weight that can be controlled throughout the range of motion.
● Use the same movement with neutral grips for the kettlebell version of this exercise.
Repetitions
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.
Figure 14-15. FW10 Upright Row—straight bar
Figure 14-16. FW10 Upright Row—kettlebell
OVERHEAD PUSH-PRESS
The Overhead Push-Press is also performed in the Strength Training Circuit with kettlebells.
In this version it is performed with a straight bar, requiring more skill and coordination.
Figure 14-17 demonstrates the exercise as it would be conducted by an individual Soldier:
Starting Position
● The starting position for the Overhead Push-Press is the Straddle Stance position with the knees slightly flexed or a Straddle Stance position with staggered legs holding the bar near the top of the chest just below the collar bones.
Use a closed overhand grip.
Movement
● From the starting position, perform a drop and drive by flexing the knees and hips before forcefully extending them.
Simultaneously, extend the elbows and shoulders to raise the bar overhead.
● The neck can slightly extend to allow the bar to pass in front of the face as it moves overhead.
● If the Straddle Stance position with staggered legs is used for the starting position, adjust the feet during the drive phase to the Straddle Stance position.
Hold the weight above the head with elbows straight.
● After a brief pause, reverse the movement to return to the down position—flex the elbows, hips, and knees to cushion the impact on the shoulders as the weight descends.
Additional Guidance
● As the weight and repetitions increase, concentrate on preventing the upper back and shoulders from rounding forward.
● Always lift a weight that can be controlled throughout the range of motion.
Repetitions
● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.
Figure 14-17. FW11 Overhead Push-Press