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Looking to push your limits and elevate your strength training routine? These five challenging exercises will test your strength, endurance, and mental toughness.
Ready to boost your workout regime? Advanced strength training is a fantastic way to progress your fitness journey. Not only does it stretch your limits beautifully, but it also redefines intense workouts by incorporating creative exercises that hone several muscle groups simultaneously. In this article, Bala Krishna Reddy Dabbedi, fitness expert, Co-founder and director at FITTR, tells us the top five hard-hitting exercises that could propel you towards your fitness aspirations.
Strength Training Exercises You Must Try For Muscle Sculpting
Properly engaging in advanced strength training has a myriad of rewards. It challenges your muscles through intricate movements and heavier loads, leading to muscle growth, enhanced endurance, and a faster metabolism. Plus, it fortifies your muscles which helps you avoid injuries, while giving a boost to your overall balance and stability.
Dumbell Bulgarian Split Squat
Elevate one foot behind you on a bench or platform and hold a barbell across your shoulders. Perform a squatting motion with your front leg while keeping your torso upright. This exercise targets the quadriceps, glutes, and stabilizing muscles, providing a unique challenge to unilateral strength and balance.
Weighted Chin-up
Attach a weight plate or wear a weighted vest while performing chin-ups. Grip the bar with your palms facing towards you and pull your body upward until your chin passes the bar. This exercise intensifies the challenge on the back, biceps, and grip strength, promoting upper body muscle growth and strength development.
Barbell Hip Thrust
Sit on the ground with your upper back against a bench and a loaded barbell across your hips. Drive through your heels to lift your hips upward until your body forms a straight line from shoulders to knees. This exercise isolates and strengthens the glutes, hamstrings, and lower back, enhancing explosive hip power and overall lower body strength.
Romanian Deadlift with Dumbbells
Hold a pair of dumbbells in front of your thighs and hinge forward at the hips. Lower the dumbbells towards the ground while maintaining a neutral spine, then return to the starting position. This exercise improves balance, stability, and targets the hamstrings, glutes, and lower back with unilateral focus.
Weighted Push-up
Place a plate on your back and challenge yourself to do more push-ups with additional weights on your back.
Bottom Line: Word From Our Expert
Incorporate these advanced strength training exercises into your routine to break through plateaus, build muscle, and unlock new levels of fitness. Focus on proper form, gradually increase resistance, and listen to your body to prevent injury. Push yourself to the limit and reap the rewards of a stronger, more resilient physique.
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