Course Description

Weight training is a common type of strength training for developing the strength and size of skeletal muscles. It utilizes the force of gravity in the form of weighted bars, dumbbells or weight stacks in order to oppose the force generated by muscle through concentric or eccentric contraction. Weight training uses a variety of specialized equipment to target specific muscle groups and types of movement.

Sports where strength training is central are bodybuilding, weightlifting, powerlifting, and strongman, Highland games, shotput, discus throw, and javelin throw. Many other sports use strength training as part of their training regimen, notably; mixed martial arts, tennis, American football, wrestling, rugby football, track and field, rowing, lacrosse, basketball, baseball and hockey. Strength training for other sports and physical activities is becoming increasingly popular.

The exercises demonstrated in this course give a firm foundation in the correct way to approach your weight training using dead weights and also using a dumbell.

Fitness Trainer

Kurt Johnson

Kurt firmly believes that absolutely anyone can achieve muscular fitness that is sustainable by progressive training that is enjoyable and available to all. Progressive exercise is the key!

Course curriculum

  • 1

    Arms

    • Kickback

    • Lying Extension

    • Lying One Arm Extenson

    • One Arm Extension

    • Prone Curl

    • Prone Hammer Curl

    • Reverse Curl

    • Seated Curl

    • Seated Hammer Curl

    • Seated Inclined Hammer Curl

    • Seated Reverse Curl

    • Two Arm Extension

    • Two Arm Kickback

    • Bicep Curl

    • Concentration Curl

    • Decline Lying Extension

    • Decline Lying One Arm Extension

    • Hammer Curl

    • Incline Bench Preacher Hammer Curl

    • Incline Curl

    • Incline Lying Extension

    • Incline Lying One Arm Extension

    • Incline Preacher Curl
  • 2

    Chest

    • Dumbell Incline Press

    • Incline Chest Fly

    • Chest Fly

    • Chest Press

    • Decline Bench Press

    • Decline Chest Fly
  • 3

    Legs

    • Split Squat

    • Squat

    • Dumbell Straight Leg Dead Lift

    • Front Squat

    • Neutral Grip Dead Lift
  • 4

    Back

    • Basic Two Arm Row

    • Cross Bench Pull Over

    • Incline Bench Row

    • One Arm Row

    • Pullover

    • Seated Bent Over Row

    • Seated Shrug

    • Basic Standing Shrug
  • 5

    Shoulders

    • Lying Incline Bench Bent Over Raise

    • Prone Front Raise

    • Seated Front Raise

    • Seated Shoulder Press

    • Seated Side Raise

    • Side Raise

    • Standing Bent Over Raise

    • Standing Shoulder Press

    • Bent Over Raise

    • Front Raise
  • 6

    Arms and Shoulders Using The Kettlebell

    • One Arm Clean

    • One Arm Clean & jerk

    • One Arm Overhead Squat

    • Push Press

    • Seated Shoulder Press

    • Single Arm Floor Press

    • Single Arm Front Squat

    • Single Arm Shoulder Press

    • Snatch Pull & Push Press

    • Split Squat Kettleball Pass

    • Sumo High Pull

    • Swing

    • Windmill

    • Arnold Press

    • Around The Body Pass

    • Bottoms Up Clean From Hang

    • Deadlift

    • Figure Eight

    • Goblet Squat

    • Half Get Up

    • Military Press

    • One Arm Bent Over Row