Weight Training Videos for Women

As mentioned in Brittany Beschta’s blog “Why is Weight Training for Women Beneficial?“, resistance training can provide numerous health and wellness benefits for women of all ages.  Women who lift weight will have improved bone mineral density, muscle and connective tissue strength, cardiovascular function, and gain irreplaceable confidence.  Here is a sneak peak into the EZIA ESP App weight training videos. Watch and learn proper technique from Corrective Coach Michelle Uher in these strength training and Olympic weightlifting videos. Below each video are 3 easy steps on how-to the perform the various resistance training exercises. Please make sure to do these exercises under the supervision of a fitness professional. Remember, always have a spotter and don’t bounce your weight.

To get our complete library of exercise videos in a custom workout plan, download our free ESP App from the iTunes store this Fall and to workout with Coach Michelle contact us at info@eziahp.com. For more information on the app visit http://www.eziaesp.com

Bench Press

1. Lie on a flat bench with hands gripping the bar slightly wider than shoulder width
2. Lower the bar till it taps the chest, press back to the start position
3. Record your maximum weight for 5 perfect reps

Kettlebell Swings

1. Stand with your feet hip width apart and hands gripping the kettlebell in front of you
2. With your knees slightly bent and arms straight, push your hips back and aggressively stand up by driving your hips forward to accelerate the kettlebell to chest level
3. Allow the kettlebell to drop back to the beginning position

Squat to Press

1. Feet shoulder width apart, weight loaded on the front side of the body
2. Sink the hips till thighs are parallel to the ground, drive through the heels and triple extend
3. Use this momentum to press the weight overhead

Push Jerk Exercise

1. Rack the bar on the shoulders with hands just outside shoulder width, elbows up with feet hip width apart
2. Initiate the movement of the bar upwards by dipping the hips and jumping quickly to give the bar momentum
3. Shuffle the feet out to shoulder width as the bar is received overhead with elbows locked out

Romanian Deadlift RDL Exercise

1. Feet hip width apart and hands gripping the barbell outside of the thighs. Knees slightly bent and bar resting against thighs
2. Hinge at the hips while keeping knees slightly bent, flat back, slide the bar down the front of the legs while
3. Pulling with hamstrings and glutes return to the start position

Hang Snatch

1. In a standing position, wide grip double shoulder width, barbell just above the thigh
2. Second pull is triple extension that initiates when the bar passes the knees: jump violently and aggressively shrug the bar up fully overhead
3.  Receive the bar by pulling yourself under into an overhead squat, complete the lift by ending in a standing position

Full Snatch

1. Barbell on the floor, grip bar wide in a deadlift position. (flat-back, butt down, chest up. Feet hip width and bar against shins)
2.The First pull is a deadlift, bar rises together with hips and shoulders. Second pull is triple extension that initiates when the bar passes the knees: jump violently and aggressively shrug the bar up fully overhead
4. Receive the bar by pulling yourself under into an overhead squat, complete the lift by ending in a standing position

To get our complete library of exercise videos in a custom workout plan, download our free ESP App from the iTunes store in August and to workout with Coach Michelle contact us at eziacarlsbad@eziahp.com. For more information on the app visit http://www.eziaesp.com

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