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Full Body Free Weights Workouts

May 10, 2021


Do you know what free weights are? And do you know how to do free weights workouts? In this article, we will clear your doubts. So, let's get started.

What are free weights?

Free weights are generally referred to various heavy lifting pieces of fitness equipment such as dumbbells, kettlebells, and weight plates that are used for strength training as well as cardio exercises. 

The Benefits of Free Weights Workouts

Not only for building biceps, lifting weights is great for trimming fat and toning muscles. 


Dumbbells are specifically designed for use in cooperation with other fitness activities. Those who enjoy aerobic challenges can integrate dumbbells into their exercise routine.


Barbells are subsidiary tools that can be used to strengthen muscle groups in the shoulders, back, biceps and chest.


Kettlebell are useful tools for aerobic training. Working with kettlebells increases strength, endurance, agility and balance, challenging both one's muscular and cardio system with dynamic, full body movements. 


How to do free weights workouts 1#

This workout will allow you to build up your strength in the core, forearms, and glutes and increase your overall body weight capacity.

To start, lean forward your hips with knees slightly bent and maintain the kettlebell in between the thighs;

Explosively pull the kettlebell forward and upward with tight torso and back until you fully stand tall and arms straight and parallel with the ground;

Then allow the kettlebell drop down to return to the starting position;

Repeat the movement and continue to swing kettlebell for 3 or 4 sets of 10 to 12 reps;

kettlebell weights

How to do free weights workouts 2#

This move starts with the barbell and is similar to deadlift. Be sure to choose a suitable weight plate.

To start, stand tall with your feet hip-width apart, your knees slightly bent;

Use the shoulder and arm strength to grab the bar and lift it up to your shoulder position and move your hips forward after the bar is lifted up;

Return your feet to its original position and maintain balanced throughout;

Slightly bent, and put barbell down, do 3 or 4 reps;

barbell weight

How to do free weights biceps workouts

To start, stand upright with feet hip-width apart with dumbbells resting on shoulders held in each hand;

Bend your knees and dip your torso slightly, then press the dumbbells straight up;

Pause in the air for a few seconds, and then slowly return the dumbbells back to your shoulders;

Repeat the movement for 3 or 4 sets of 20 to 30 reps;

How to do free weights squat workouts

Prepare in squat position, feet are in the same direction with your knees;

Lift the barbell up to your shoulder, hold for 30 seconds;

Remember to Keep your torso straight, when the weights is lifted;

Slightly bent, and put barbell down, do 3 or 4 reps

Where to Buy Free Weights

Wavar is a seasoned fitness equipment supplier. We can provide you with various weights with high quality and in best prices. Neoprene dumbbell weights are available for beginners. Rubber covered cast iron weights are good for fitness enthusiasts and experts. Kettlebells are increasingly popular among all levels of people, and we have many kinds such as detachable sand kettlebells, vinyl dipping weights, powder weights. In addition, standard bar weights around 35-45lbs are on sale, and also do many weights plates.

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