FREE WEIGHT CORE TRAINING EXERCISES

Free Weight Core training aims to increase the body’s muscle strength and endurance.

The exercises listed in paragraphs 14-4 through 14-12 use three main types of free weights—straight bar, kettlebells, and dumbbells—to develop muscles in functional groups or regions primarily utilizing lifting, pulling, or pushing motions.

The Free Weight Assistive Training Exercises consists of the following exercises:

1. Sumo Deadlift
2. Heel Raise
3. Bent-Over Row
4. Single-Arm Bent-Over Row
5. Upright Row
6. Overhead Push-Press
7. Bent-Arm Lateral Raise
8. Shrug
9. Pull Over
10. Overhead Triceps Extension
11. Biceps Curl
12. Weighted Trunk Flexion
13. Weighted Trunk Extension

FRONT SQUAT

The Front Squat is a free-weight exercise performed throughout a Soldier’s career to improve lower body muscular strength and endurance.

Soldiers use it to improve training and testing performance that supports a wide range of combat and occupational physical tasks.

There are a wide range of modifications in position and equipment for the Squat.

Figure 14-1 on page 14-2 breaks down the exercise as it would be conducted by an individual Soldier using three types of free weights—straight bar, kettlebells, and dumbbells:

Starting Position

● The starting position for the Front Squat is the Straddle Stance position with the toes pointed slightly outward.

The bar is held across the top of the chest just below the collar bones using the crossed arms with pronated grip.

● When performing the Squat with dumbbells or kettlebells, start in the Straddle Stance position with the weight in a similar position to the straight bar—the racked position for the kettlebells or resting on top of the shoulders for the dumbbells.

Movement

● From the starting position, bend the knees and slowly lower the body downward until there is a 90-degree angle between the upper and lower leg.

● Return to the starting position.

Repetitions

● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.

Figure 14-1. FW1 Front Squat

SPOTTER

The Front Squat requires a spotter.

The spotter maintains the following:

Spotter Position

● Starting position for the spotter is the Straddle Stance position behind the lifter.

● Place hands between the upper arm and waist of the lifter—not touching.

Spotter Movement

● Assist the lifter as needed in un-racking the weight and moving to the starting position.

Once the lifter is ready, position hands close to each side of the lifter’s trunk.

● During the squat movement, move with the lifter until the lifter has racked the weight after completing the last repetition.

Additional Guidance

● Always remains prepared to assist if the lifter becomes unstable.

● Stay especially cautious when the lifter is conducting a power or muscular strength routine when the weight is likely to be heavy.

BACK SQUAT

The Back Squat is a common variation of the Front Squat.

A Back Squat may be performed with the bar across the upper back.

When performing the Squat with dumbbells or kettlebells, start in the Straddle Stance position with one weight at each side using a neutral grip.

Figure 14-2 demonstrates a Soldier performing the exercise with the following movements:

Starting Position

● The starting position for the Back Squat is the Straddle Stance position with the toes pointed slightly outward.

Movement

● From the starting position, bend the knees and slowly lower the body downward until there is a 90-degree angle between the upper and lower leg.

● Return to the starting position.

Repetitions

● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.

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 stay aligned over the feet and the heels on the ground.

● Initially do not squat deeper than 90 degrees.

Progress to deeper positions as strength improves.

Always lift a weight that can be controlled.

Figure 14-2. FW2 Back Squat

SPOTTER

The Back Squat requires a spotter.

The spotter maintains the following:

Spotter Position

● The starting position for the spotter is the Straddle Stance behind the lifter with hands close to but not touching each side of the body between the waist and the upper arms.

Spotter Movement

● Assist the lifter as needed in un-racking the weight and moving to the starting position.

● During the squat movement, move with the lifter until the lifter has racked the weight after completing the last repetition.

Additional Guidance

● Always remains prepared to assist if the lifter becomes unstable.

Spot with the hands under the chest.

● Stay especially cautious when the lifter is conducting a power or muscular strength set when the weight is likely to be heavy.

DEADLIFT

The Deadlift is a Free Weight Core exercise performed throughout a Soldier’s career to improve lower body muscular strength and endurance.

This lift requires trunk and shoulder stability and strength.

It can be used to improve training and testing performance that supports a wide range of combat and occupational physical tasks.

There are a wide range of modifications in position and equipment for the Deadlift.

Figures 14-3 and 14-4 show the exercise as an individual Soldier conducts it using two of the three types of free weights—straight bar or barbell, kettlebells, and dumbbells:

Starting Position

● The starting position for the Deadlift is the Forward Leaning Stance position.

Grasp the barbell below the knees and near the shins with the arms fully extended using a closed overhand or alternating grip.

● When lifting with a hex bar, the bar requires a neutral grip.

● When performing the Deadlift with dumbbells or kettlebells, start in the Forward Leaning Stance position with one weight at each side using a neutral grip.

Movement

● From the starting position, extend the hips and knees while keeping the spine straight and arms extended.

● As the barbell lifts from the ground, move the hips forward to meet it.

● Pause in an upright posture before returning the weight to the starting position under control.

Do not drop the weight.

Throughout the lift, do not let the spine or shoulders round forward.

● Keep knees in line over the feet.

Repetitions

● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.

Figure 14-3. FW3 Deadlift—straight bar

Figure 14-4. FW3 Deadlift—kettlebells

STRAIGHT-LEG DEADLIFT

The Straight-Leg Deadlift is a variation of the Deadlift that further challenges the muscles in the lower back, hips, and legs.

Figure 14-5 breaks down the exercise as it would be conducted by an individual Soldier using a straight bar and dumbbells:

Starting Position

● The starting position for the Straight-Leg Deadlift using the straight bar is the Straddle Stance position.

Hold the bar with a grip suited to the Soldier’s capability, the equipment, and the goal of the exercise session.

Keep the knees slightly flexed—not locked—and in the same flexed position throughout the exercise.

Movement

● From the starting position, flex forward from the waist, keeping the head aligned with the spine to avoid extending the neck.

● While keeping the back straight, bend over until the back is parallel to the ground.

Slightly adjust knee flexion to increase the engagement of the hamstring muscles in the back of the thigh.

● After a brief pause, reverse the movement to return to the starting position.

Additional Guidance

● 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 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 14-5. FW3 Straight-Leg Deadlift

BENCH PRESS

The Bench Press is a free-weight exercise performed throughout a Soldier’s career to improve upper body muscular strength and endurance.

When conducted with free weights, it requires stability of the trunk, lower back, hips, and upper leg muscles.

It can be varied by changing the equipment or angle of the bench.

Figures 14-6, 14-7, 14-8, and 14-9 (on page 14-8) show variations of the exercise as a Soldier conducts it:

Starting Position

● The starting position for the Bench Press is the Supine position laying on the bench with feet on the floor.

Grasp the weights with hands using a closed pronated grip slightly wider than shoulder width.

Shoulders, head, and lower back are firmly against the bench.

● Position the barbell above the upper chest in the rack.

Movement

● From the starting position, remove the bar from the supports, placing it over the chest with the elbows fully extended.

● From this position, lower the bar by bending the elbows until the bar is just above the sternum.

● After a brief pause, reverse the movement to return to the up position.

The bar should move evenly into the up position—remaining parallel to the ground as it moves up.

Figure 14-6. FW4 Bench Press—straight bar

Figure 14-7. FW4 Bench Press—dumbbell

Figure 14-8. FW4 Bench Press—kettlebell

Figure 14-9. FW4 Bench Press—decline

INCLINE BENCH

The Incline Bench is a free-weight exercise performed throughout a Soldier’s career to improve upper body muscular strength and endurance.

This lift requires trunk and shoulder stability and strength.

It can be used to improve training and testing performance that supports a wide range of combat and occupational physical tasks.

There are a wide range of modifications in position and equipment for the Incline Bench.

Soldiers conduct it using three types of free weights—straight bar or barbell, kettlebells, and dumbbells.

Figure 14-10 illustrates the exercise as an individual Soldier conducts it using the straight bar:

Starting Position

● The starting position for the Incline Bench is the Supine position on an inclined bench with both feet on the ground and hips, shoulders, and head firmly against the bench.

Grasp the barbell with a closed overhand, pronated grip slightly wider than shoulder width.

Remove the bar from the supports placing it over the chest with the elbows fully extended.

Movement

● From the starting position, bend both elbows to lower the weight to just above the chest.

● Press the weight back to the starting position.

Do not jerk or shrug the shoulders, arch the back, or allow the hips to rise off the bench during the movement.

Repetitions

● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.

Figure 14-10. FW5 Incline Bench

SPOTTER

The Bench Press and Incline Bench each require a spotting position.

The spotter maintains the following:

Spotter Position

● The spotter stands at the head of the bench in the Straddle Stance position with feet slightly staggered.

Spotter Movement

● Grasp the bar with a closed alternating grip in between the lifter’s hands.

On a signal from the lifter, assist the lifter with moving the bar from the supports to guide it over the lifter’s chest.

● Follow the path of the bar by slightly flexing the knees, hips, and trunk while maintaining a flat back.

Keep an alternating grip position close to but not touching the bar as it is lowered to the chest.

● Reverse this movement until the lifter signals for an assist with returning the bar to the supports.

Additional Guidance

● If the lifter becomes unstable or begins to fail to control the weight, immediately assist with completing the lift.

BENT-ARM LATERAL RAISE

The Bent-Arm Lateral Raise develops strength in the shoulder and neck muscles.

Performing it in the Front Leaning Stance position requires stability of the trunk, lower back, and leg muscles.

Figure 14-18 on page 14-16 shows the exercise as it would be conducted by an individual Soldier with dumbbells:

Starting Position

● The starting position for the Bent-Arm Lateral Raise is the Forward Leaning Stance position with the knees slightly flexed holding the dumbbells in front of the thighs using a neutral grip.

Movement

● From the starting position, raise the weight to shoulder height while simultaneously bending the elbows to 90 degrees.

The rest of the body does not move.

● 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 shoulder from rounding forward.

● End in starting position.

● 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 14-18. FW12 Bent-Arm Lateral Raise

SHRUG

The Shrug is another method of targeting the upper trapezius muscles in the shoulders and neck.

The Straight Arm Pull and Upright Row require the same muscles.

The Shrug can be performed with a straight bar, dumbbells, or kettlebells.

Figure 14-19 breaks down the exercise as a Soldier conducts it using a dumbbells, kettlebells, and straight bar:

Starting Position

● The starting position for the Shrug is the Straddle Stance position with arms fully extended and down in front of the body holding the straight bar, dumbbell, or kettlebell with a closed overhand grip.

The knees are slightly flexed.

Movement

● From the starting position, raise the weight up by shrugging the shoulders upward.

● 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 14-19. FW13 Shrug

PULL OVER

The Pull Over develops strength in the triceps muscles which support Free Weight Core exercises like the Bench Press.

It is performed using a bench and spotter.

Figures 14-20 and 14-21 on page 14-18 show the exercise as it would be conducted by an individual Soldier with single and double dumbbells:

Spotting Position

● The spotting position for the Pull Over is the Front Leaning Stance position.

The spotter is positioned and maintains hands close to the lifter’s hands throughout the movement.

Starting Position

● The starting position for the Pull Over is the Supine position on a bench with feet on the ground, and hips, shoulders, and head firmly resting on the bench.

● A dumbbell is held in each hand, resting on the front of the shoulders.

If one dumbbell is used, it rests on the front of the upper chest.

Movement

● From the starting position, raise the weight up and past the face until it has cleared the top of the head.

Lower the weight down until it is at or below the level of the bench.

● After a brief pause, reverse the movement to return to the starting position.

Additional Guidance

● Always lift a weight that can be controlled throughout the range of motion.

● Use one weight to improve control if necessary.

Repetitions

● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.

Figure 14-20. FW14 Pull Over—single dumbbell

Figure 14-21. FW14 Pull Over—double dumbbells

OVERHEAD TRICEPS EXTENSION

The Overhead Triceps Extension develops strength in the triceps muscles that support Free Weight Core exercises like the Bench Press.

It is performed using a single kettlebell or dumbbell.

Figure 14-22 shows the exercise as it would be conducted by an individual Soldier:

Starting Position

● The starting position for the Overhead Triceps Extension is the Straddle Stance position with the arms extended overhead holding a single dumbbell or kettlebell.

● Grip the kettlebell with one hand on either side of the handle with the bell toward the ground.

● Hold the dumbbell by cupping one end of the dumbbell in both hands with the other end toward the floor.

Movement

● From the starting position, lower the weight behind the head and between the shoulder blades.

Inhale through the movement.

● After a brief pause, reverse the movement to return to the starting position, exhaling through the movement.

Additional Guidance

● Do not arch the back during the lift and keep the head aligned with the spine.

● Always lift a weight that can be controlled throughout the range of motion.

● Use a lighter weight to improve control if necessary.

Repetitions

● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.

Figure 14-22. FW15 Overhead Triceps Extension

BICEPS CURL

The Biceps Curl develops strength in the biceps muscles which support other free weight and physical training exercises that involve pulling, carrying, and lifting.

Other equipment options include a cambered bar, kettlebells, and a climbing bar.

To isolate the biceps on the climbing bar during the Pull-Up, switch to a closed, underhand supinated grip.

Figure 14-23 on page 14-20 breaks down the exercise as it would be conducted by an individual Soldier with a pair of dumbbells:

Starting Position

● The starting position for the Biceps Curl is the Straddle Stance position with arms straight at the side and a dumbbell in each hand using a neutral grip.

Movement

● From the starting position, raise the weights up toward the chest by flexing the elbows.

The forearm will supinate or rotate into supination or turn out during the up movement.

● After a brief pause, reverse the movement to lower the weight back to the starting position.

Additional Guidance

● 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 14-23. FW16 Biceps Curl

WEIGHTED TRUNK FLEXION

The Weighted Trunk Flexion develops strength in the abdominal muscles to support trunk movement when the Soldier is wearing full uniform and protective equipment.

Figure 14-24 shows the exercise as it would be conducted by an individual Soldier:

Starting Position

● The starting position for the Weighted Trunk Flexion is the Supine position with knees bent to 90 degrees and feet on the ground.

Feet are unanchored.

● Hold a dumbbell or plate in each hand, resting on the front of the chest.

Movement

● From the starting position, raise the trunk up into a sitting position without shifting the feet and leg position.

● After a brief pause, reverse the movement to return under control to the starting position.

Additional Guidance

● Always use a weight that can be controlled throughout the range of motion.

● Use a lighter weight to improve control if necessary.

Repetitions

● Repeat this movement for the correct number of repetitions and sets required to meet the goal of the free weight session.

Figure 14-24. FW17 Weighted Trunk Flexion

WEIGHTED TRUNK EXTENSION

The Weighted Trunk Extension develops strength in the muscles of the lower back and hips.

It is performed using a bench and a partner.

Figure 14-25 shows the exercise as a Soldier conducts it:

Starting Position

● To reach the starting position for the Weighted Trunk Extension, lay in the Prone position on a trunk extension bench with the knees slightly flexed and feet anchored or on the end of a flat bench.

A partner secures the exerciser’s legs at the calves or ankles.

● Hold a weight plate against the chest before lowering the upper body toward the ground by flexing at the hips.

This is the starting position.

Movement

● From the starting position, raise the upper body to align the trunk with the legs.

When viewed from the side, the body and legs will form a straight line from the head to the heels.

● The partner continues to brace the legs throughout the movement.

● After a brief pause, reverse the movement lowering the body back down to the starting position.

Additional Guidance

● 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 14-25. FW18 Weighted Trunk Extension