We introduce 8 free weight exercises for advanced athletes that improve your stability and energy transfer capabilities, which ultimately allow you to hit more powerful shots and move quicker around the court.
Some free weight exercises, like the Overhead Squat and RDL to Snatch, are advanced and require good range of motion at the shoulder joint, whereas the other exercises can be done by most athletes.
Before you start your workout you may want to warm up to prepare yourself and minimize the risk for injuries. Learn more about the benefits of a proper warm up routine and watch our dynamic warm up routine video.
Free Weight Exercise Summary
- Overhead Squat
- Romanian Deadlift
- RDL to Snatch
- Lateral Lunges
- DB Split Jerk
- Upright Row
- Plate Press
- DB Military Press
Required Workout Equipment
If you want to do this workout yourself you’ll need the following equipment:
- 2 plates
- 2 dumbbells
Still looking for more great workouts? Not a problem!
Here are a few more workouts you way want to try: