[Floegipoky]

Always put technique first. Start with the basic compound lifts. These represent idealized human movement. Use light loads while you learn what proper technique feels like.

Deadlift- Be careful not to overdo this, especially when you're starting out

Squat- Overhead squat is probably the best variation to master, but goblet squat is probably the easiest

Press

Bench Press

Dip

Pullup

Bent-over Row

You should also challenge your cardiovascular system in some way, preferably one that physically moves your body through space.

In addition, I feel strongly that recreational lifters should always emphasize mechanical alignment and efficiency over force production. So set aside the time to address any movement restrictions, prioritizing those that interfere with your ability to perform the above movements. For instance, if you have 0 degrees of internal rotation at the hip, you aren't going to be able to squat correctly.

[cholantesh]

I agree. Spend a month or two (or more if you have severe mechanical restrictions) familiarizing yourself with the proper form for the major barbell lifts, and then put yourself through a beginner program such as Starting Strength [1] , accompanied with good nutrition[2] and HIIT to keep bodyfat in check.

On a side note, it's interesting to me that you singled out the deadlift, as I found the (back) squat the most challenging lift to master.

[1] - SS prescribes power cleans; I think most people will get more desirable results from rows

[2] - this varies significantly from person to person, and is probably the biggest challenge, as it's a huge inner game

[Floegipoky]

> On a side note, it's interesting to me that you singled out the deadlift, as I found the (back) squat the most challenging lift to master.

I totally agree with you, I feel that the goblet squat, front squat, and eventually the overhead squat are much better for beginners because they emphasize good movement mechanics in a way that the back squat allows you to cheat on (until you end up at the chiropractor).

The reason I put deadlifts first on the list is that I truly believe it to be the most important lift to master- particularly for those who spend most of their time in globally flexed positions while sitting on the primary movers of the posterior chain. Plus, you can't deadlift and not develop bracing technique, which is IMO the most important thing a beginner can learn.

[cholantesh]

I don't think I agree about the OHS; I think it's a move that is better suited to aspiring Olympic lifters due to its complexity and application to the snatch, but I'll leave that argument to the Contrerases of the world.

Very much with you on bracing and its essence in deadlifting, though.