Hey, what’s up, it’s Ben from WODprep here, and today we’re diving into the top 7 strength movements every beginner needs to master. These are the absolute building blocks that will set you up for success, especially if you’re serious about progressing in the sport of fitness.
When it comes to nailing your technique for complex movements like snatches or clean and jerks, having a solid foundation is critical.
But don’t sweat it—I’m here to walk you through the must-know basics. So, before we start stacking on those fancy lifts, let’s talk about the fundamentals.
Here are the 7 movements you need to know to build a rock-solid base for all your lifts:
1. The Deadlift
The deadlift is hands-down one of the most important movements you can learn. This isn’t just about picking up heavy things off the floor—it’s the foundational movement for cleans, snatches, and really any time you need to move weight from the ground up.
To nail the deadlift:
- Start Position: Feet under your hips, shins close to the bar, back flat, chest up, and your head neutral.
- Execution: Drive through your heels, lift the bar while keeping your back straight, and stand tall. Lower it back down under control.
- Key Focus: Maintain a strong braced core throughout. If your back rounds, it’s time to lighten the load and refine your technique.
The deadlift isn’t just about raw strength. It translates directly to movements like the power clean, where you start from the floor in a similar deadlift position. If you master this, you’re setting yourself up for success in so many other lifts.
2. The Back Squat
Next up, we’ve got the back squat—a key movement for building lower body strength and stability. It’s not just about moving weight but doing it in a way that supports more advanced movements down the road.
How to squat like a boss:
- Bar Placement: Position the barbell across your shoulders (you’ll typically take this from a rack).
- Feet Position: Slightly wider than your hips, toes pointed slightly out.
- Execution: Sit back and down, ensuring your hip crease drops below your knees, then drive through your heels to stand.
A solid back squat sets you up for front squats, overhead squats, cleans, and more. Once you’re proficient with this, you’ll see how it boosts your performance across the board.
3. The Front Squat
Ah, the front squat—the trickier cousin of the back squat. This one demands more mobility, especially in your shoulders and thoracic spine, while forcing you to stay more upright.
Here’s the breakdown:
- Bar Placement: Barbell rests on your shoulders, not your hands (elbows high!).
- Feet Position: Similar to the back squat, just outside of hip-width.
- Execution: Keep the bar supported on your shoulders, drop below parallel, and stand tall while keeping your torso as vertical as possible.
Front squats build strength in positions you’ll use during movements like cleans. If you struggle to keep your chest up or your elbows drop, it’s time to work on mobility. This squat is essential for developing good posture and balance in your lifts.
4. The Overhead Squat
Now we’re entering the big leagues—overhead squats. If you can master these, you’re well on your way to being proficient at the snatch. It’s one of the most challenging squats, demanding flexibility, mobility, and raw strength all at once.
How to crush the overhead squat:
- Bar Placement: Hold the bar overhead with a wide snatch grip, arms locked out.
- Feet Position: Same as the other squats, slightly outside hip-width.
- Execution: Squat down, keeping the bar balanced over the center of your feet, and stand back up.
The overhead squat builds tremendous core and shoulder stability. It’s tough, but once you get it, you’ll see a huge improvement in your snatches and overhead movements.
5. The Strict Press
The strict press (or shoulder press) is a foundation for all overhead movements. It’s a simple, strict upper body movement that strengthens your shoulders, triceps, and core.
How to Strict Press:
- Starting Position: Barbell in the front rack, feet under your hips.
- Execution: Press the bar overhead, making sure your head moves out of the way and then back through at the top.
- Key Focus: Keep your core tight—no arching your back! Squeeze your glutes, lock out your elbows, and finish tall.
Mastering this is key before moving on to more dynamic variations like the push press or split jerk.
6. The Push Press
Now we’re adding a little leg drive. The push press builds on the strict press by incorporating a dip and drive with the legs, allowing you to press more weight overhead.
What to focus on:
- Starting Position: Similar to the strict press.
- Execution: Dip your knees slightly, drive up powerfully, and press the bar overhead.
The push press helps with movements like the jerk, teaching you how to generate power from your legs while still using your shoulders to lock the bar overhead.
7. The Power Clean
Finally, the power clean—a movement that combines explosive hip drive with a smooth transition into the front rack position. It’s an essential skill for weightlifting and translates directly to many other movements.
To power clean:
- Start Position: Similar to the deadlift, but hips will be lower and knees in front of the bar to start (more squat than hinge)
- Execution: Push through the floor with your legs, bringing the bar smoothly to the upper thigh at which point you explosively open your hips to elevate the bar and receive it in your front rack position before standing.
The power clean is all about speed and technique. Nail this, and you’ll see how it preps you for other advanced Olympic lifts.
There you have it—seven essential movements that lay the groundwork for all your barbell work. Whether you’re aiming to get stronger, lift heavier, or just move more efficiently, mastering these movements will make a world of difference.