Free Weight Training (known as FW) exercises are divided into two groups, core and assistive.
Core exercises load multiple regions of the body at the same time and require skill and coordination for proper movement and progression to heavier weight.
Once the Soldier masters the core exercise movements, these exercises provide the drive for a Soldier’s development of muscle power and strength.
Assistive exercises more likely isolate to one or two limbs and load a smaller number or group of muscles.
Assistive exercises therefore complement core exercises and can be used to prepare for or recover from core exercises.
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 Core Training Exercises consists of the following exercises:
- Front Squat
- Back Squat
- Deadlift
- Straight-Leg Deadlift
- Bench Press
- Incline Bench
FREE WEIGHT ASSISTIVE TRAINING EXERCISES
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
- Bent-Arm Lateral Raise
- Shrug
- Pull Over
- Overhead Triceps Extension
- Biceps Curl
- Weighted Trunk Flexion
- Weighted Trunk Extension