Full-body workout Full-body workout
Centr Team
08 Nov 2021
Military press
Target: Shoulders, back, core
Form tips:
- Think rotation, not elevation – your shoulders should rotate upward rather than lifting up.
- Keep your core and glutes engaged throughout.
- If you are a beginner, close your fists when gripping the bar so it doesn't slip out.
Back squat
Target: Glutes, hamstrings, quads, hip abductors and adductors, core
Form tips:
- As you lower into your squat, cast your eyes slightly downward – this will prevent you craning your neck and excessively arching your lower back.
- To stop your knees caving in, focus on keeping them in line with your toes.
Barbell glute raise
Target: Glutes, hamstrings
Form tips:
- Ensure your back is well positioned on the bench before lifting the bar.
- Feet should be kept at hip-width apart.
- Keep your eyes on the horizon line and chin tucked in – this will allow better core activation and prevent arching your back as you drive your hips up.
- If you find it hard to balance the bar, try using a wider grip.
Front plate raise
Target: Shoulders, serratus anterior (sides of your upper chest), traps, chest, biceps
Form tips:
- Engage your core and glutes and keep your hips tucked in throughout to avoid cheating the movement with your back.
- Pick a weight you can safely control and grip the plate firmly.
Zottman curls
Target: Biceps
Form tips:
- Keep your chest up and shoulders down.
- Pace and control your curls to ensure you're using your biceps, not momentum – especially on the downward phase.
- Don't rest your arms at the top or bottom of the curl – keep moving to maintain tension in your biceps.
Suitcase bent-over row
Target: Lats, traps, romboids, core, glutes, hamstrings
Form tips:
- Back straight and core engaged to ensure you're working the correct muscles.
- Ensure the barbell is balanced throughout the exercise.
- If you're struggling to balance the barbell or it's too heavy, switch to a dumbbell or kettlebell.
Dips
Target: Chest, triceps, shoulders
Form tips:
- To look after your shoulders, maintain a slight forward lean – don't swing up to an upright torso position as you rise.
- But don't slouch, or you'll be compensating with the wrong muscles!
- Keep your elbows as close to your body as possible.
- Aim to feel the squeeze in the back of your arms as you lock out.
Hanging knee raise
Target: Core, back, shoulders
Form tips:
- Tuck your hips in and brace your core as you lift your knees.
- Control your tempo and avoid using momentum to ensure your core is doing the work.
