There are three key exercises that stand above the rest if you want to develop muscle and build a solid foundation of functional strength. These three exercises will give you the most bang for your buck if you want to get strong and build muscle without spending all day every day in the gym. So, “What are the only 3 lifts you need?” They are the barbell squat, overhead press, and deadlift—the trio of barbell exercises that will transform your strength and take your fitness to new heights. In this article, we’ll go into detail on how to perform these exercises. Be sure to read the entire article because we ao touch on two bonus exercises that complement these lifts and further enhance your overall strength gains.
Barbell Squat
The barbell squat is often hailed as the king of all exercises, and for good reason. It targets multiple muscle groups simultaneously, primarily focusing on the lower body. Squats are fantastic for building strength in the quadriceps, hamstrings, glutes, and core. Additionally, they engage the upper back and help develop overall stability and balance.
Performing squats with proper form is crucial to maximize their benefits and reduce the risk of injury. Start with a barbell resting across your upper back, maintain a neutral spine, and descend into a squat position, keeping your knees aligned with your toes. As you drive back up, engage your glutes and quads to return to the starting position
Overhead Press
The overhead press, also known as the shoulder press, targets the muscles of the upper body, specifically the shoulders, triceps, and upper back. This exercise not only strengthens these muscle groups but also improves stability and mobility in the shoulder joints.
But Why Not Bench Press?
While both the overhead press and bench press are effective upper body exercises, the overhead press offers unique benefits that make it a valuable choice for building strength. Here are a few reasons why I consider the overhead press oned of the only 3 lifts you need instead of the bench press :
- Full-body engagement
The overhead press requires the engagement of various muscle groups throughout the body, including the shoulders, triceps, upper back, core, and even the lower body. By pressing a weight overhead, you are challenging your entire kinetic chain and promoting overall body strength and stability. - Shoulder stability and mobility
The overhead press places a significant emphasis on the muscles surrounding the shoulder joints, promoting stability and mobility in this area. As a result, it can help improve posture, shoulder health, and overall upper body functionality. This is especially beneficial for individuals involved in sports or activities that require overhead movements. - Core activation
To perform the overhead press effectively, you must engage your core muscles to stabilize your torso and maintain proper posture. This not only strengthens your core but also translates to improved performance in other exercises and daily activities that require core stability. - Transferability to real-life movements
The overhead press mimics movements commonly encountered in daily life, such as lifting objects overhead or reaching for items on high shelves. By training this movement pattern, you develop functional strength that can directly carry over to real-life activities, making it a practical exercise for overall strength and functionality. - Balanced upper body development
While the bench press primarily targets the chest, shoulders, and triceps, the overhead press places more emphasis on the shoulders and upper back muscles. By including the overhead press in your training routine, you ensure a more balanced development of the upper body, promoting symmetry and reducing the risk of muscular imbalances.
It’s worth noting that both the overhead press and bench press can be valuable additions to a well-rounded strength training program. Each exercise offers unique benefits and targets different muscle groups. Depending on your specific goals and preferences, you can incorporate both exercises into your routine or prioritize one over the other based on your individual needs.
To perform the overhead press, start with the barbell resting on your shoulders in front of your neck. Press the bar overhead in a controlled manner, fully extending your arms without locking out your elbows. Lower the bar back down to your shoulders and repeat for the desired number of repetitions.
Deadlift
The deadlift is a compound movement that engages multiple muscle groups, including the legs, glutes, core, back, and grip strength. It is a functional exercise that mimics real-life movements, making it highly beneficial for overall strength and everyday activities.
To perform the deadlift, start with the barbell on the floor in front of you. With a shoulder-width stance, hinge at the hips, bend your knees, and grip the bar just outside your legs. Keep your back flat, brace your core, and lift the barbell by extending your hips and standing up tall. Lower the barbell back to the floor with control and repeat for the desired number of repetitions.
Bonus Exercises
While the barbell squat, overhead press, and deadlift form the core of a strength training routine, incorporating pull-ups and dips can further enhance your overall strength gains.
Pull-ups target the muscles of the upper back, particularly the lats, and also engage the biceps and forearms. Dips primarily work the chest, shoulders, and triceps. Both exercises require minimal equipment and can be performed using a bar or parallel bars
The Only 3 Lifts You Need
When it comes to building strength, the barbell squat, overhead press, and deadlift are the three exercises that should be at the core of your training program. They engage multiple muscle groups, promote functional strength, and have a profound impact on your overall fitness. Remember to prioritize proper form and technique to maximize your results and minimize the risk of injury.
Additionally, consider incorporating pull-ups and dips into your routine as bonus exercises. These compound movements will further enhance your upper body strength and contribute to a well-rounded training program.
So, if you’ve been wondering which 3 lifts are the only ones you need for building strength, look no further than the barbell squat, overhead press, and deadlift. Embrace these lifts, challenge yourself, and watch as your strength and confidence soar to new heights.