{"id":11774,"date":"2017-08-21T10:41:29","date_gmt":"2017-08-21T10:41:29","guid":{"rendered":"http:\/\/localhost\/hk-blog\/advanced-lifting-techniques-for-beginners-bid-6393\/"},"modified":"2026-01-28T10:46:57","modified_gmt":"2026-01-28T05:16:57","slug":"advanced-lifting-techniques-for-beginners-bid-6393","status":"publish","type":"post","link":"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/","title":{"rendered":"Advanced Lifting Techniques For Beginners"},"content":{"rendered":"<p class=\"rtejustify\">Are you a beginner <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/lifting-weights-in-the-gym-how-to-do-it-better\/bid-5993\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">lifting weights<\/span><\/a><\/strong> who often gets to hear things like \u2018you are a beginner, you must stick to your repetitions\u2019 or \u2018be extra careful trying this as it is meant for advanced lifters only\u2019 while training at the gym?<\/p>\n<p>Well, while there might be some reality in what the advanced lifters around you are saying, but there is a problem with their friendly advice. Just because you are a beginner, you should not be restricting yourself to the terrible movement patterning or trying too hard to get your reps in motion. This kind of dysfunctional suggestions is often given by those advanced lifters who remain injured all the time or have focused too much on getting their reps right for many years. Nobody is saying that the caution is not required by the beginners while lifting, but to reach the advanced level, you do not have to wait for years. Here are some basic techniques of advanced lifting which anybody bodybuilder can try barring the level of their experience.<\/p>\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_81 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title\" style=\"cursor:inherit\">Table of Contents<\/p>\n<span class=\"ez-toc-title-toggle\"><a href=\"#\" class=\"ez-toc-pull-right ez-toc-btn ez-toc-btn-xs ez-toc-btn-default ez-toc-toggle\" aria-label=\"Toggle Table of Content\"><span class=\"ez-toc-js-icon-con\"><span class=\"\"><span class=\"eztoc-hide\" style=\"display:none;\">Toggle<\/span><span class=\"ez-toc-icon-toggle-span\"><svg style=\"fill: #999;color:#999\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" class=\"list-377408\" width=\"20px\" height=\"20px\" viewBox=\"0 0 24 24\" fill=\"none\"><path d=\"M6 6H4v2h2V6zm14 0H8v2h12V6zM4 11h2v2H4v-2zm16 0H8v2h12v-2zM4 16h2v2H4v-2zm16 0H8v2h12v-2z\" fill=\"currentColor\"><\/path><\/svg><svg style=\"fill: #999;color:#999\" class=\"arrow-unsorted-368013\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"10px\" height=\"10px\" viewBox=\"0 0 24 24\" version=\"1.2\" baseProfile=\"tiny\"><path d=\"M18.2 9.3l-6.2-6.3-6.2 6.3c-.2.2-.3.4-.3.7s.1.5.3.7c.2.2.4.3.7.3h11c.3 0 .5-.1.7-.3.2-.2.3-.5.3-.7s-.1-.5-.3-.7zM5.8 14.7l6.2 6.3 6.2-6.3c.2-.2.3-.5.3-.7s-.1-.5-.3-.7c-.2-.2-.4-.3-.7-.3h-11c-.3 0-.5.1-.7.3-.2.2-.3.5-.3.7s.1.5.3.7z\"\/><\/svg><\/span><\/span><\/span><\/a><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#Technique_1_Paused_Reps\" >Technique 1: Paused Reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#Technique_2_Forced_Eccentrics_Or_Eccentric_Reps\" >Technique 2: Forced Eccentrics Or Eccentric Reps<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#Technique_3_Pre-Exhaust_Methods\" >Technique 3: Pre-Exhaust Methods<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#Final_Take_Just_Lift\" >Final Take: Just Lift<\/a><\/li><\/ul><\/nav><\/div>\n<h2><span class=\"ez-toc-section\" id=\"Technique_1_Paused_Reps\"><\/span><span style=\"font-size: 20px;\"><strong>Technique 1: Paused Reps<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/paused reps.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<p class=\"rtejustify\"><span style=\"font-size: 12px;\"><u><em>Image Source: YouTube<\/em><\/u><\/span><\/p>\n<p class=\"rtejustify\">Any competitive <strong><span style=\"color: #0000cd;\">powerlifter<\/span><\/strong> who is working hard to combat his weak points should make paused reps a staple in his workout regimen. Take your time to kill the momentum, find the lowest range of motion, exaggerate the contraction to build the strength at all levels. As a beginner, the force you will apply to balance the extra load you are carrying can help in controlling the reps. The pause that you will take while lifting will raise the safety levels by a notch, which will also make your lifting a true feat of absolute strength.<br \/>\nThough many exercises can benefit from the pauses, the squat variations, pullups, and pulldowns are the best ones for the beginners. You can also consider doing <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/bench-deadlift-and-squat-the-big-three\/bid-4475\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">deadlifts<\/span><\/a><\/strong> for paused reps. Even though the deadlifts contain paused reps by default, you can make them more strengthening with every rep to improve on any of your weak points. Try to pause at a knee level or at mid-shin for a full second. Adding extra time during that moment of tension will only bolster the muscle growth and will build muscle memory to have good form for such positions.<\/p>\n<blockquote>\n<p class=\"rtejustify\"><span style=\"color: #0000cd;\"><em><span style=\"font-size: 20px;\"><strong>Supplement Your Workout With Premium Whey Protein Supplement<\/strong><\/span><\/em><\/span><\/p>\n<p class=\"rtejustify\"><span style=\"color: #0000cd;\"><em><span style=\"font-size: 20px;\"><strong><a href=\"https:\/\/www.healthkart.com\/sv\/muscleblaze-whey-gold\/SP-42838?itracker=w:hkconnect|;p:inter-linking|;\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" style=\"height: 180px; width: 180px;\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/12\/whey_gold_1.jpg&quot;\" alt=\"\" \/><\/a><br \/>\n<a href=\"https:\/\/www.healthkart.com\/sv\/muscleblaze-whey-gold\/SP-42838?itracker=w:hkconnect|;p:inter-linking|;\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" style=\"height: 49px; width: 150px;\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/12\/shop-now_(1)_0.png&quot;\" alt=\"\" \/><\/a><\/strong><\/span><\/em><\/span><\/p>\n<\/blockquote>\n<p class=\"rtejustify\">You will start discovering the difference soon enough. Make sure you are using pauses during your training and cutting out momentums, even though the amount of weight you might be lifting during the same number of reps might decrease. You can start by lifting the 80 percent of the conventional weights you are lifting for the same rep range but with pauses.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Technique_2_Forced_Eccentrics_Or_Eccentric_Reps\"><\/span><span style=\"font-size: 20px;\"><strong>Technique 2: Forced Eccentrics Or Eccentric Reps<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/eccentric-training.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<p class=\"rtejustify\"><span style=\"font-size: 12px;\"><u><em>Image Source:\u00a0bfrbands.com<\/em><\/u><\/span><\/p>\n<p class=\"rtejustify\">Exaggeration of the eccentric component, which is also referred as the lowering phase provides lifters two-fold benefits. First of all, it exposes muscles to more time when under tension, which in turn ensures greater work and volume for each rep and set. Secondly, the eccentrics tap the strangles muscle fibers in your muscle group so that you work harder.<br \/>\nThe strongest and the fastest muscle fibers in your body are responsible for giving the <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/strength-training-101-a-beginners-guide\/bid-4470\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">maximum strength<\/span><\/a><\/strong> and power output that your body can ever deliver. Lifting heavy-weights puts these fiber muscles into play so that they can be exploited further for the concentric phase of each lift. The concentric phase is the side of the reps that most bodybuilders focus upon. Thus they need high amount of power and strength<br \/>\nOnce you can control the heavyweights on the descent, you will reap more strength and hypertrophy benefits than mindlessly doing the haphazard reps that may develop negativity. If you want to put things into action, then you can even completely avoid the concentric component and jump directly to the eccentric reps to build more pull-up strength.<\/p>\n<h2 class=\"rtejustify\"><span class=\"ez-toc-section\" id=\"Technique_3_Pre-Exhaust_Methods\"><\/span><span style=\"font-size: 20px;\"><strong>Technique 3: Pre-Exhaust Methods<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/pre-exhaust training.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<p><span style=\"font-size: 12px;\"><u><em>Image Source: bodybuilding.com<\/em><\/u><\/span><\/p>\n<p>Sometimes, the stronger muscles get activated unintentionally instead of the muscle groups that you are trying to work on. Thus, if you will do a targeted attack on your strong muscles beforehand, they will not block the growth of the muscles you are trying to access. This is called the pre-exhaust method, which allows you to approach the antagonist muscle group first. You can stretch your triceps before you start <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/top-5-exercises-to-build-massive-biceps\/bid-4403\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">working on the biceps<\/span><\/a><\/strong> so that they will have limited activation.<br \/>\nSome of the best examples of the pre-exhaust method for beginner lifters can be: doing hamstring curls before the squats, bridges, <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/top-5-kettlebell-exercises-for-strength-and-muscle-building\/bid-6378\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">kettlebell swings<\/span><\/a><\/strong> or hip thrusts so that they will not inhibit your ability to work on the glutes.<\/p>\n<h2><span class=\"ez-toc-section\" id=\"Final_Take_Just_Lift\"><\/span><span style=\"font-size: 20px;\"><strong>Final Take: Just Lift<\/strong><\/span><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<div class=\"row\">\n<div class=\"col-12\">\n<div class=\"hk-content-image\"><img decoding=\"async\" src=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/6x4_0.jpg\" \/><\/div>\n<\/div>\n<\/div>\n<p class=\"rtejustify\">If you want to create variety in your lifting schedule, then you can easily include any of these in your workout regimen. These techniques can help you prepare for the phases where your aim is to build up to heavy double or triple lifting. While there are many ways to change your lifting program and improvise on it whenever required, the bottom line remains that you must lift frequently and consistently to maintain the rhythm and strength of your body.<br \/>\nAll the <strong><a style=\"color: #25ade3!important;\" href=\"https:\/\/connect.healthkart.com\/arnold-schwarzenegger-bodybuilding-secrets-decoding-the-legend\/bid-5302\" target=\"_blank\" rel=\"noopener noreferrer\"><span style=\"color: #0000cd;\">popular bodybuilders<\/span><\/a><\/strong>, strongman, Olympic lifters, powerlifters and other sportsperson have one thing in common, and that is they follow consistent and straightforward methods only. Their excellence is based on the methods they follow, and that also gives them a strong foundation of consistency and strength.<\/p>\n<p><em>So, start right now and begin blazing your way forward towards fitness.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Are you a beginner lifting weights who often gets to hear things like \u2018you are a beginner, you must stick to your repetitions\u2019 or \u2018be extra careful trying this as it is meant for advanced lifters only\u2019 while training at the gym? Well, while there might be some reality in what the advanced lifters around [&hellip;]<\/p>\n","protected":false},"author":4,"featured_media":15680,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","footnotes":""},"categories":[453,471,454],"tags":[],"secondary_tag":[35],"class_list":{"0":"post-11774","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-bulking","8":"category-fitness-tips","9":"category-workout-routine","10":"secondary_tag-exercise","11":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.4 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Advanced Lifting Techniques For Beginners - Healthkart<\/title>\n<meta name=\"description\" content=\"If you want to gain muscles, lifting techniques for beginners is where you start from. To avoid overexaggerating your body, you should check these techniques.\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Advanced Lifting Techniques For Beginners - Healthkart\" \/>\n<meta property=\"og:description\" content=\"If you want to gain muscles, lifting techniques for beginners is where you start from. To avoid overexaggerating your body, you should check these techniques.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/\" \/>\n<meta property=\"og:site_name\" content=\"HealthKart\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/healthkart\" \/>\n<meta property=\"article:published_time\" content=\"2017-08-21T10:41:29+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2026-01-28T05:16:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2017\/08\/Banner-19.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"900\" \/>\n\t<meta property=\"og:image:height\" content=\"500\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Latika Gupta\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@Healthkart\" \/>\n<meta name=\"twitter:site\" content=\"@Healthkart\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Latika Gupta\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/\"},\"author\":{\"name\":\"Latika Gupta\",\"@id\":\"https:\/\/www.healthkart.com\/connect\/#\/schema\/person\/f04c4ab7b73a1f88fab3f80499269fdd\"},\"headline\":\"Advanced Lifting Techniques For Beginners\",\"datePublished\":\"2017-08-21T10:41:29+00:00\",\"dateModified\":\"2026-01-28T05:16:57+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/\"},\"wordCount\":909,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.healthkart.com\/connect\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2017\/08\/Banner-19.jpg\",\"articleSection\":[\"Bulking\",\"Fitness Tips for Women\",\"Workout Routine\"],\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#respond\"]}]},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/\",\"url\":\"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/\",\"name\":\"Advanced Lifting Techniques For Beginners - Healthkart\",\"isPartOf\":{\"@id\":\"https:\/\/www.healthkart.com\/connect\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2017\/08\/Banner-19.jpg\",\"datePublished\":\"2017-08-21T10:41:29+00:00\",\"dateModified\":\"2026-01-28T05:16:57+00:00\",\"description\":\"If you want to gain muscles, lifting techniques for beginners is where you start from. To avoid overexaggerating your body, you should check these techniques.\",\"breadcrumb\":{\"@id\":\"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#primaryimage\",\"url\":\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2017\/08\/Banner-19.jpg\",\"contentUrl\":\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2017\/08\/Banner-19.jpg\",\"width\":900,\"height\":500},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.healthkart.com\/connect\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Bodybuilding\",\"item\":\"https:\/\/www.healthkart.com\/connect\/bodybuilding\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"Workout Routine\",\"item\":\"https:\/\/www.healthkart.com\/connect\/bodybuilding\/workout-routine\/\"},{\"@type\":\"ListItem\",\"position\":4,\"name\":\"Advanced Lifting Techniques For Beginners\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.healthkart.com\/connect\/#website\",\"url\":\"https:\/\/www.healthkart.com\/connect\/\",\"name\":\"HealthKart\",\"description\":\"\",\"publisher\":{\"@id\":\"https:\/\/www.healthkart.com\/connect\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.healthkart.com\/connect\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.healthkart.com\/connect\/#organization\",\"name\":\"Healthkart\",\"url\":\"https:\/\/www.healthkart.com\/connect\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.healthkart.com\/connect\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/healthkart-logo-1-1.png\",\"contentUrl\":\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/healthkart-logo-1-1.png\",\"width\":179,\"height\":44,\"caption\":\"Healthkart\"},\"image\":{\"@id\":\"https:\/\/www.healthkart.com\/connect\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/healthkart\",\"https:\/\/x.com\/Healthkart\",\"https:\/\/www.instagram.com\/healthkart\",\"https:\/\/pinterest.com\/healthkart\",\"https:\/\/www.youtube.com\/healthkart\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.healthkart.com\/connect\/#\/schema\/person\/f04c4ab7b73a1f88fab3f80499269fdd\",\"name\":\"Latika Gupta\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/www.healthkart.com\/connect\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2021\/11\/author-avator-150x150.jpg\",\"contentUrl\":\"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2021\/11\/author-avator-150x150.jpg\",\"caption\":\"Latika Gupta\"},\"url\":\"https:\/\/www.healthkart.com\/connect\/author\/latika-gupta\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Advanced Lifting Techniques For Beginners - Healthkart","description":"If you want to gain muscles, lifting techniques for beginners is where you start from. To avoid overexaggerating your body, you should check these techniques.","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"Advanced Lifting Techniques For Beginners - Healthkart","og_description":"If you want to gain muscles, lifting techniques for beginners is where you start from. To avoid overexaggerating your body, you should check these techniques.","og_url":"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/","og_site_name":"HealthKart","article_publisher":"https:\/\/www.facebook.com\/healthkart","article_published_time":"2017-08-21T10:41:29+00:00","article_modified_time":"2026-01-28T05:16:57+00:00","og_image":[{"width":900,"height":500,"url":"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2017\/08\/Banner-19.jpg","type":"image\/jpeg"}],"author":"Latika Gupta","twitter_card":"summary_large_image","twitter_creator":"@Healthkart","twitter_site":"@Healthkart","twitter_misc":{"Written by":"Latika Gupta","Est. reading time":"5 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#article","isPartOf":{"@id":"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/"},"author":{"name":"Latika Gupta","@id":"https:\/\/www.healthkart.com\/connect\/#\/schema\/person\/f04c4ab7b73a1f88fab3f80499269fdd"},"headline":"Advanced Lifting Techniques For Beginners","datePublished":"2017-08-21T10:41:29+00:00","dateModified":"2026-01-28T05:16:57+00:00","mainEntityOfPage":{"@id":"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/"},"wordCount":909,"commentCount":0,"publisher":{"@id":"https:\/\/www.healthkart.com\/connect\/#organization"},"image":{"@id":"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#primaryimage"},"thumbnailUrl":"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2017\/08\/Banner-19.jpg","articleSection":["Bulking","Fitness Tips for Women","Workout Routine"],"inLanguage":"en-US","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#respond"]}]},{"@type":"WebPage","@id":"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/","url":"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/","name":"Advanced Lifting Techniques For Beginners - Healthkart","isPartOf":{"@id":"https:\/\/www.healthkart.com\/connect\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#primaryimage"},"image":{"@id":"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#primaryimage"},"thumbnailUrl":"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2017\/08\/Banner-19.jpg","datePublished":"2017-08-21T10:41:29+00:00","dateModified":"2026-01-28T05:16:57+00:00","description":"If you want to gain muscles, lifting techniques for beginners is where you start from. To avoid overexaggerating your body, you should check these techniques.","breadcrumb":{"@id":"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#primaryimage","url":"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2017\/08\/Banner-19.jpg","contentUrl":"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2017\/08\/Banner-19.jpg","width":900,"height":500},{"@type":"BreadcrumbList","@id":"https:\/\/www.healthkart.com\/connect\/advanced-lifting-techniques-for-beginners\/bid-6393\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.healthkart.com\/connect\/"},{"@type":"ListItem","position":2,"name":"Bodybuilding","item":"https:\/\/www.healthkart.com\/connect\/bodybuilding\/"},{"@type":"ListItem","position":3,"name":"Workout Routine","item":"https:\/\/www.healthkart.com\/connect\/bodybuilding\/workout-routine\/"},{"@type":"ListItem","position":4,"name":"Advanced Lifting Techniques For Beginners"}]},{"@type":"WebSite","@id":"https:\/\/www.healthkart.com\/connect\/#website","url":"https:\/\/www.healthkart.com\/connect\/","name":"HealthKart","description":"","publisher":{"@id":"https:\/\/www.healthkart.com\/connect\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.healthkart.com\/connect\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/www.healthkart.com\/connect\/#organization","name":"Healthkart","url":"https:\/\/www.healthkart.com\/connect\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.healthkart.com\/connect\/#\/schema\/logo\/image\/","url":"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/healthkart-logo-1-1.png","contentUrl":"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2020\/09\/healthkart-logo-1-1.png","width":179,"height":44,"caption":"Healthkart"},"image":{"@id":"https:\/\/www.healthkart.com\/connect\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/healthkart","https:\/\/x.com\/Healthkart","https:\/\/www.instagram.com\/healthkart","https:\/\/pinterest.com\/healthkart","https:\/\/www.youtube.com\/healthkart"]},{"@type":"Person","@id":"https:\/\/www.healthkart.com\/connect\/#\/schema\/person\/f04c4ab7b73a1f88fab3f80499269fdd","name":"Latika Gupta","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/www.healthkart.com\/connect\/#\/schema\/person\/image\/","url":"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2021\/11\/author-avator-150x150.jpg","contentUrl":"https:\/\/connect.healthkart.com\/wp-content\/uploads\/2021\/11\/author-avator-150x150.jpg","caption":"Latika Gupta"},"url":"https:\/\/www.healthkart.com\/connect\/author\/latika-gupta\/"}]}},"_links":{"self":[{"href":"https:\/\/www.healthkart.com\/connect\/wp-json\/wp\/v2\/posts\/11774","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.healthkart.com\/connect\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.healthkart.com\/connect\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.healthkart.com\/connect\/wp-json\/wp\/v2\/users\/4"}],"replies":[{"embeddable":true,"href":"https:\/\/www.healthkart.com\/connect\/wp-json\/wp\/v2\/comments?post=11774"}],"version-history":[{"count":1,"href":"https:\/\/www.healthkart.com\/connect\/wp-json\/wp\/v2\/posts\/11774\/revisions"}],"predecessor-version":[{"id":58917,"href":"https:\/\/www.healthkart.com\/connect\/wp-json\/wp\/v2\/posts\/11774\/revisions\/58917"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.healthkart.com\/connect\/wp-json\/wp\/v2\/media\/15680"}],"wp:attachment":[{"href":"https:\/\/www.healthkart.com\/connect\/wp-json\/wp\/v2\/media?parent=11774"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.healthkart.com\/connect\/wp-json\/wp\/v2\/categories?post=11774"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.healthkart.com\/connect\/wp-json\/wp\/v2\/tags?post=11774"},{"taxonomy":"secondary_tag","embeddable":true,"href":"https:\/\/www.healthkart.com\/connect\/wp-json\/wp\/v2\/secondary_tag?post=11774"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}