On strong lift 5×5, you do five exercises – Squat, Deadlift, Bench press, Overhead press and Berbel row. Every workout starts with squat.
(1)Squat-The backbone of the program. Squat strengthen your legs and everything else with heavy weight. The ber moves through a longer range of motion than any other exercise.
(2)Bench press-The upper body equivalent of the squat. The bench strengthens your chest. Shoulders and arms. The weight is heavier than on any other upper body exercise.
(3)Deadlift- Trains pulling heavy weight from the floor with a natural spine, strengthen your grip, legs and entire back. The weight is heavier than on any other exercise in this program.
(4)Overhead press-Trains lifting weight overhead. Strengthens your shoulder and everything under the ber. Hardest lift of all five, you will lift the least amount of weight here.
(5)Barbell row-Trains pulling weight towards you. Like rowing on a boat. Strengthens your whole back and arms. Rows are assistance work for the other for exercise.
You do this five exercise because they let you lift the heaviest weight. You can squat heavier then you can front squat. Squats there for trigger more strength and muscle gains, and so they are in the programme. Every exercise lets you lift the heaviest weights to work for your major muscle group.
Use a barbell for every exercise. You can lift the heaviest weight with a barbell. It’s there for the best tool to trigger your body to build strength and muscle. it’s also the best tool to progress because you can start light with just the bar, and add weight as low as 0.5kg/1 lb each workout.
The barbel must move freely. It cannot be attested with a machine because that takes work away from your muscle. You have to balance the weight your self. Not let a machine do it.