When we talk about strength training, we refer to these three- Squat, Bench Press, and Deadlift. These basic barbell movements are very important for gaining overall strength, power, and muscle hypertrophy but each of them has a different style and must be performed accurately to avoid injuries. It is therefore important to explain these exercises in deeper detail to improve your training and help you achieve your goal.

The Squat: Sustainable Power and Precision

The Squat is an exercise that predominantly targets the lower part mainly the thighs, hamstrings, and the glutes and partly the abdominal.

1. Back Squat

Technique: The barbell is laid on the shoulder blades of the upper back. Stance is slightly wider than the shoulder's width while the movement leverage entails lowering the hips least down and backward and bearing the chest up while the knees are supposed to operate in a parallel direction to the toes.

Focus: Focused more on the quads, glutes, and lower back region muscles.

2. Front Squat

Technique: As for the squatting position the barbell is placed across front of the shoulders and lay on the clavicle. This changes the weight distribution towards the front and challenges the muscles of the abdomen and spine as well as the general posture.

Focus: Works mainly on the quads and upper back muscles because the swimmer moves in a frog-like position.

3. Overhead Squat

Technique: It includes lifting a barbell above the head with the arms straight. This variation requires a considerable degree of output, particularly in the upper and lower limbs and particularly the shoulders hips and, the lower part of the ankles.

Focus: Involves shoulder, upper back, abdominals, and leg muscles.

The Bench Press: Upper Body Strength & Stability

The bench press is a well-known bodybuilding exercise for upper body muscularity, more specifically chest, shoulders & triceps.

1. Flat Bench Press

 Technique: Here, a barbell is placed on a rack and the person bends the knees slightly and places the chest over a bench, then lowers the weight to chest level and presses it to the full extension. Shoulders must be slightly pulled back and elbows slightly bent to also use the chest and triceps.

Focus: Work out for the pectoral muscles, anterior deltoids, and triceps muscles.

2. Incline Bench Press

Technique: The bench is raised at an incline whereby it may plug at a 30 – 45-degree angle with the horizontal, this changes the primary element of portrayal to the chest and the shoulders.

Focus: Designed specifically for primary contraction of the upper part of the pectoral muscles and the anterior part of the deltoid muscles.

3. Decline Bench Press

Technique: The bench is positioned to decline and the lift places a special focus on the lower chest.

Focus: Assist in the formation of a symmetrical and well-rounded chest.

4. Close-Grip Bench Press

Technique: The hands are placed closer to each other on the bar, between the shoulder width usually.

Focus: Targets the triceps and the inner chest, and is therefore also an effective ‘second-tier’ exercise generally used to boost arm strength.

The Deadlift: Total Body Power

Deadlift is a compound exercise that targets almost every part of the body with a special focus on muscles in the back of the legs; the hamstrings, glutes, and lower back in particular.

1. Conventional Deadlift

Technique: In this type of lifting the legs are placed hip-width apart and the bar is below the knee with both hands and lifts bar by bending both the leg and hip joints.

Focus: Recruits all the muscles that are in the back part of the body including the lower back, butts, hamstrings, and traps.

2. Sumo Deadlift

Technique: In this position, the lifter stands with feet apart, toes turned outwards and takes the bar with the aim of the internal sides of the knees. The lift pays a lot of attention to how the hips are pushed forward, and the chest lifted high.

Focus: Covers the hips and quads whereas less stress is put on the lower back.

3. Romanian Deadlift (RDL)

Technique: Contrary to regular weightlifting, the weight is lifted from the hips not from the floor. In the case of the movement used in the assessment of the footballer, the person is taught that he has to hinge at the hips while maintaining relatively flexed knees.

Focus: Stimulates the hamstrings and glutes and is therefore ideal as an auxiliary exercise for the posterior chain muscles.