Gallery/Weight Training Exercises and Movement

Free weight training is designed to “force” stabilizers to keep stabilizing through integrating dumbbells into a workout. Doing so further increases the body's ability to maintain postural stabilization and to stabilize joints during movement.

Weight-bearing exercise strengthens bones because it forces bones to work against gravity. The result is the become stronger. Bicycling and swimming are examples of non-weight-bearing exercise.

Lifting weights may be either lower or higher intensity. The exercises in this catalog that are tagged as lower intensity takes in to consideration short durations with lighter load. Lifting weights of very short duration with a higher intensity includes a heavy load OR quick, agile movements. Both engage strengthening capabilities, while higher intensity adds greater challenges to cardiovascular capabilities.

GIG Design’s Movement Galleries and Catalogs are tagged by types of movement: balance, coordination, and endurance. Weight training is one style of exercise that is tagged by “weight” based on it being equipment. Additional tags include a graded level of fitness, which body region it’s primarily targeting, and additional tools or equipment that may be optional or required i.e. bench. Select this link for category and tag definitions within our movement catalog.

One way you might navigate this gallery is to select from the tag cloud your approximate fitness capability (beginner, intermediate, advance) then select one to three movements that diversify work within all three body regions. Practice based on a set time i.e. 5-minutes to become familiar with the move or as a break in your work day.

• Add Band
• Add Bench
• Add Bosu
• Add Load
• Add Stability Ball
• Advance Movement
• All
• Beginner Movement
• Bench
• Flexibility
• Floorwork
• Intermediate Movement
• Lower-body
• Plus
• Prime Mover
• Stabilization
• Trunk-region
• Upper-body
• Weight

3 Way Press Out

Alternating Arm Swings

Alternating Bicep Curls

Alternating Front Press

Alternating Front Raise

Alternating Lateral And Front Press

Alternating Snatches

Arnolds

Around The World

B Stance RDL

Back Shrugs

Batwing Rows

Bent Arm Lateral Raise

Bent Over Delt Raise Combo

Bent Over Flys

Bent Over Pass Flys

Bent Over Paused Rows

Bent Over Rear Delt Pulls

Bent Over Rows

Bent Over Single Arm Row Fly

Bent Over Tricep Kickback

Bent Over Y's

Bicep Curl

Bicep Curl To Front Raise

Bicep Curl To Lateral Raise

Bicep Curl To Lateral Step

Bicep Curl To Press

Bird Dog Rows

Bulgarian Squat With Bicep Curl

Cable Squat

Clean And Press

Clean Curl To Arnold Press

Clean Squat Press

Clean To Squat

Clean To Sumo Squat

Climber Row Push Up

Close Grip Curl

Close Grip Press

Cross Body To Overhead Tricep Extension

Crossover Row

Crunchy Frog Pass Flys

Deadbug Skull Crusher

Dip Knee Tuck

Dolphin Plank Press

Dolphin Plank Pull

Double Sumo RDL

Dumbell Alternating Lateral Squats

Dumbell Jump Swings

External Rotation

External Rotation To Press

Figure 8

Flys

Front Lunge Hold To Lateral And Front Raises

Front Lunge Press

Front Lunge To Overhead Press With Knee Dive

Front Press

Front Raise Driver

Front Raise To Bent Arm Lateral Raise

Front To Lateral Raise Jacks

Front To Overhead Press

Get Up Squat Press

Gorilla Row

Half Burpee To Deadlift

Half Kneeling Single Arm Arnold Press

Half To Full Russian Deadlift

Halos

Hammer Curl Variation

Hammer Curl With Hold

High Knee Pull Up To Clean

High Pull To Neutral Grip Front Raise

Hinge Row Reverse Lunge

Internal Rotation To Press

Incline Plank Row Hold

Isolated External Internal Rotation

Kick Ups

Lateral Combo To Front Raise

Lateral Lunge High Knee Press

Lateral Lunge Reach Press

Lateral Raise

Lateral Raise To Rainbow Y Press

Lateral To Front Raise

Lean Back To Press

Loaded Ski

Locomotion

Low To High Fly To Close Grip Press

Lunge Jump Press

Lying Cycle Hold

Narrow Squat Alternate Shoulder Press

Neutral Grip To Sigle Overhead Press

Overhead Flys

Overhead Hold With Press

Overhead Press

Overhead Reach Cycle

Overhead Tricep Extension

Overhead Tricep Extension Bridge

Pivot Swings

Plank Pull Push Up

Plank Squat Hold With Curl Press

Plank Squat Press

Pronate Grip Flys

Push Up To Rotational Row

Push Up To Single Row

Rainbow Shuffle

Renegade Row To Squat

Reverse Bicep Curl

Reverse Front Raises

Reverse Lunge Press

Reverse Lunge With Fly Pass

Rotating Hammer Curls

Rotating Hammer To Bicep Curl

Rotational Curl

Rotational Front Raise

Rotational Row Sit Up

Row Flys

Row To Press

Seated Behind Back Side Raises

Seated Rotations

Seesaw Bent Over Rows

Seesaw Y Press

Shoulder Press

Shrug Pulls

Side Front Raises Variation

Side Lying Press

Side Single Overhand Fly

Single Arm Arnold To Clean

Single Arm Lateral Raise To Hold

Single Arm Tricep Extension

Single Leg Deadlift To Balance Press

Single Leg Scaption

Skier Hold To Squat

Snap Jump To Sumo Squat Bicep Curl To Press

Snatch To 180

Split Squat Press

Squat Dumbbell Swings

Squat Locomotion

Step Squat Press

Sumo Squat To Clean

Supination Pronation

T's

Tricep Kickback

Tricep Push Up

Tricep Push Up To Crossovers

Tricep Push Up To Cross Tap

Two Tempo Bicep Curl

Two Tempo Lateral Raise

Two Way Press Jack

Underhand Bent Over Row

Upright Rows

Waiters Walk

Weighted Crunch Toe Tap

Weighted Figure 8 Crunch

Wide Lunge Row Kick

Wide Lunge To Kickback

Weighted Side Plank

Windmill Twist

Z Press

Z Sit Half Bicep Curl

REFERENCES

Clark, M.A., Lucett, S.C., & Sutton, B.G. 2012. NASM Essentials of Personal Fitness Training (4th ed.). Philadelphia: Lippincott Williams & Wilkins.

National Institute of Arthritis and Musculoskeletal and Skin Diseases. http://www.niams.nih.gov/Health_Info/bone/Bone_ Health/default.asp.