(1) Deadlift
The deadlift is a strength training exercise in which a weight-loaded barbell is lifted off the ground to the level of the hips, with the torso perpendicular to the floor, before being placed back on the ground. It is one of the three powerlifting movements along with the squat and bench press, as well as a quintessential lift in strongmen. The all-time world record deadlift stands at 501 kg (1,105 lb), achieved by Iceland’s Hafþór Júlíus Björnsson.
Two styles of deadlift are commonly used in competition settings:
- The conventional deadlift
- The sumo deadlift
(2) Barbell squats
A squat is a strength exercise in which the trainee lowers their hips from a standing position and then stands back up. During the descent, the hip and knee joints flex while the ankle joint dorsiflexes; conversely the hip and knee joints extend and the ankle joint plantarflexes when standing up. Squats also help the hip muscles.
The squat has a number of variants, some of which can be combined:
- Back squat
- Front squat
- Hack squat
(3) Overhead Press
The overhead press, also known as the shoulder press, strict press or military press, is an upper-body weight training exercise in which the trainee presses a weight overhead while seated or standing. It is mainly used to develop the anterior deltoid muscles of the shoulder.
The lift is set up by taking either:
- A barbell
- A pair of dumbbells
- A kettlebell