5 Best Weight Lifting Exercises For All People - Dan Witmer

Have you just decided to get fit? Then watch out this video to know about the 5 best weight lifting exercises represented by Dan Witmer and how it helps you to build strong muscles.
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Video Transcription
Hey, what's going on Consumer Health Digest? This is Dan Witmer, guest personal trainer of ZenDudeFitness.com and today I'm going to be showing you guys the five best weightlifting exercises for all people. Today, I'm going to be demonstrating the barbell lunge, the step up to balance with dumbbells, dumbbell chest flys, barbell military press, and finally, lat pull downs.
What do you say, guys? Let's dig in to the exercises. All right guys, first up for the barbell lunge. What you want to do is when you take this weight out, you're taking it out the same way you would if you were doing a squat, so you're resting the weight on your traps as you can see in the video to your left. Also, make sure that when you take your first step out ...
Guys, it's very important that you take a big exaggerated step out and that your knee does not come the whole way over your feet, so when you take that first step down, your legs should actually form a 90-degree angle with the top of your leg and you quad, and then down into your calf in the bottom of your leg. Make sure to push off your heel when coming back up. You don't want to push off your toes because you want to be activating that glute muscle on the way back up.
Next up guys, step up to balance. Now, we are going to be using an 18-inch to about 24-inch box here for these and what I want you guys to do is first of all, get dumbbells that are not too heavy. Let's say start off with 15-20s in each hand and all you're going to do ... It's very important that you keep your hipss straight for these and most importantly, control your body.
It's super important that you get your entire heel and foot up onto the box. Again, we want to use our heel to step first and get that strong base so that we activate our glute muscles. Not stepping with our toes first and coming up. Also, make sure that when you come up, you lift the opposite leg up to the sky and drive it forward.
All right guys, next for the barbell military press. I want to make sure that your elbows are forward. They shouldn't be back behind you, that'll cause problems in your shoulders. Make sure that your wrists are up like this and make sure that the feet are about shoulder width apart and the bar is coming right around ... A little bit below your chin.
It's important too, your grip should be a little bit further than shoulder width apart so that you can press, as you'll see here to my left, the whole way up to the sky and extend those arms as much as possible. It's very important to tighten your core while you're doing this so that you get a good base and don't fall.
Last exercise is these lat pull downs. When doing the lat pull down, you want to make sure that your hands are semi wide on the bar so that when you're pulling down, you're squeezing the lats to get that full extension. Another important thing to remember is that you want to be sitting up straight. You don't want to have a weight so heavy that you're jerking it around like this. You want to make sure that you're nice and upright, and that you can slowly and controlled pull the weight down to about the top of your chest.
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