6 Compound Lifts You Should be Doing

Compound lifts, also known as multi-joint exercises, are exercises that involve movement at multiple joints in the body. These exercises are known for their ability to work multiple muscle groups at the same time, making them highly efficient and effective for building strength and muscle mass. Here, we will take a closer look at some of the most popular compound lifts as well as their history and cues to perform them.

Compound lifts have been used for centuries to build strength and muscle mass. The ancient Greeks and Romans were known to use compound lifts in their training, and the concept of multi-joint exercises has been a staple in strength training for centuries.

In the early 20th century, strength training began to evolve, with the introduction of weightlifting as a competitive sport. Weightlifters began to focus on specific exercises, such as the bench press and squat, which are compound lifts. These exercises became known as the Olympic lifts and are still used in competitive weightlifting today.

In recent years, compound lifts have become increasingly popular in the fitness industry. Many personal trainers and fitness enthusiasts now recognize the benefits of these exercises and incorporate them into their training programs. Below we've outlined 6 of the most popular compound lifts as well as cues to help you perform them perfectly and prevent injury.

The Squat

The squat is a compound exercise that works the quadriceps, glutes, hamstrings, and lower back. To perform a proper squat, start by standing with your feet shoulder-width apart and your toes pointing forward. Keep your chest up and back straight as you bend at the hips and knees, lowering your body as if you were sitting back into a chair. Make sure to keep your knees behind your toes and your weight in the middle of your feet as you lower yourself. As you come back up, drive through the middle of your feet and squeeze your glutes at the top. There are several variations of the squat, including the back squat, front squat, and overhead squat, each targeting different muscle groups.

The Bench Press

The bench press is a compound exercise that works the chest, triceps, and shoulders. To perform a proper bench press, lie on a flat bench with your feet flat on the floor. Take a grip that is slightly wider than shoulder-width and arch your lower back slightly. Lower the bar to your chest and pause for a second, feeling your chest expand, then press the bar back up to the starting position. Keep your elbows close to your body as you press the bar up. There are several variations of the bench press, including the incline bench press and decline bench press, each targeting different areas of the chest.

The Deadlift

The deadlift is a compound exercise that works the glutes, hamstrings, lower back, and upper back. To perform a proper deadlift, start with your feet hip-width apart and your toes pointing forward. Bend over and grasp the barbell with an overhand grip, keeping your back straight and your chest up. Drive through the middle of your feet and lift the barbell up to your hips, keeping your arms straight. Lower the barbell back to the ground, keeping your back straight and your chest up. The deadlift is known for its ability to build overall strength and muscle mass, and is a favorite among powerlifters.

The Overhead Press

The overhead press also known as the shoulder press or military press, is a compound exercise that works the shoulders, triceps, and upper back. To perform a proper overhead press, stand with your feet shoulder-width apart and your toes pointing forward. Take a grip that is slightly wider than shoulder-width and press the barbell overhead, keeping your back straight and your chest up. Lower the barbell back to the starting position and repeat for the desired number of reps. The overhead press is a great exercise for building upper body strength and muscle mass, and is also known to improve core stability.

The Pull-up

The Barbell Row

The barbell row is a compound lift that works the upper back, shoulders, and biceps. To perform the barbell row, stand wit your feet hip-width apart and your toes pointed forward. Hinge at your hips and grasp the barbell with and overhand grip, making sure to keep your back straight and chest up. Pull the barbell row towards your chest and hold the contraction in your back with your elbows close to your body. Lower the barbell back to the starting position and repeat for the desired number of reps. The barbell row is a great exercise for building upper body strength and muscle mass, particularly in the upper back and shoulders. It also helps to improve posture and balance out the muscle development in the upper body.

In conclusion, compound lifts are a great way to build strength and muscle mass efficiently. They work multiple muscle groups at the same time and can be used to target specific areas of the body. If you're looking to improve your overall fitness and build a strong, toned body, incorporating compound lifts into your training routine is a great place to start provided you perform them with proper form and seek out professional help when needed.