Moles Blog

Strength Training

Some weight traning to strengthen muscles and joints.

HOW TO DO IT

LIFT UP
These five lifts are all you need to develop a great strength base for the trails.

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1. Front Squat
This exercise utilizes your leg muscles, but also builds incredible back and core strength. Keep your back straight, your head up and sit back on your heels to engage your hamstrings and glutes.

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2. Deadlift
A lift for building strong legs and overall strength. Start with the bar touching your shins and your weight over your heels. Keep your back straight during the lift and pinch your shoulder blades together when standing upright.

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3. Back Squat
Form is key. Youll be able to lift more weight than with your front squat. Keep your back straight and your knees behind your toes, and dont let your torso fold forward.

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4. Military Press
Excellent for building strong shoulders and upper-body power. Stand and press the weight from your shoulders until your arms are fully extended, then bring it back down under control.

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5. Bent-Over Row
Another upper-body exercise that also strengthens the lower back. Keep your back straight and your weight over your heels. Pull the bar until it reaches your chest and lower until your arms are straight.