NINE EXERCISES THAT WILL SUPPORT YOUR PROGRESS IN 2024

Put them into your training programme and start the progress you couldn't even dream of last year! Suitable for athletes of all levels – we offer variations for beginners and the advanced. Don't expect new, original exercises! For success in training it is often enough to stick to the basics and to perform correctly, and with regard to your current level, the exercises that brought great results to several generations before you. 1. SQUATS Why? They activate the whole body, build size and strength, and at the same time improve flexibility and stimulate the release of anabolic hormones. The classic version BARBELL SQUATS What to watch out for – hold the bar on your traps, not on your neck, stand straight and look ahead, it will help you with balance. The squat should be deep, at least to the position where the thighs are parallel to the floor. The beginner's version BODYWEIGHT SQUATS The execution is the same as with a barbell, only put your hands on your hips or clasp them in front of your chest so that you don't have trouble with coordination. The champions' version OVERHEAD BARBELL SQUATS You probably don't know this variation; it's effective, but really only for seasoned lifters. You hold the barbell overhead with straight arms for the whole duration of the squat. First aid for common problems Struggling with balance? If you're falling forwards, your body weight is too far over your toes. It helps to straighten up, shift the weight onto your heels and fix your eyes on a firm point in front of you. As soon as you look down, you'll almost certainly lose your balance. 2. DEADLIFT Why? Because it's quite certainly not an exercise only powerlifters should have in their training. It helps create an anabolic environment in the body, since as a basic exercise activating several large muscle areas (back, trunk, hamstrings) it supports the release of important hormones. The classic version BARBELL DEADLIFT What to watch out for – in the deadlift you start every repetition…