3 Compound Moves to Master for a Full Body Workout

3 Compound Moves to Master for a Full Body Workout

Compound exercise is one of the core concepts in modern fitness training and bodybuilding. With training moving towards ‘real world’ fitness, compound moves are now a big part of many workouts. But what does it all mean and how do we do these moves?

WHAT ARE COMPOUND EXERCISES?

Bodybuilders define a difference between isolation and compound exercise. As the name implies, isolation exercises work only one muscle and perhaps one joint at a time. Weight training machines are good for isolation exercises, allowing you to perform movements such as leg lifts or biceps curls.

Compound exercises work a group of muscles all at once. The benefits include reduced injury risk, because the muscles work in balance. Working more muscles also burns more calories.

While isolation moves have their place, the bodybuilding community is definitely moving towards compound moves.

WHAT MOVES CAN I DO? WHAT MUSCLES DO THEY WORK?

Here are three of the top compound exercise moves. Correct technique is incredibly important for your workout – so take a look at the one-minute videos in the links. Don’t hesitate to ask the gym staff for help and advice on your technique. That’s why they are there!

This group of three classic exercises will work out your whole body from top to toe.

BENCH PRESS – targets many upper body muscles, including those of the shoulders which are vital for joint stability:

 

DEADLIFT – really works those hip and leg muscles, and with more repetitions will work up some calorie burning sweat:

 

SQUAT – another good calorie burner, and also great for glutes, quadriceps and calf muscles. Be very careful with foot placement to avoid injury and get the best from the squat:

 

WHERE DO I GO TO LEARN MORE?

If you are new to these exercises (or even if you are not) a session with a personal trainer at your gym will pay huge dividends. It only takes a short time to run through the exercises and get a routine personalised to you. The trainer will also show you safe use of weights and help you build a programme to increase your fitness.

Time to make your booking at your local gym!


The Author

Jessica Ward

Jessica lives in South West London. Boxercise, yoga, pilates, weight training and long distance running are her main interests.

Comments

Sarah L.
5 March 2015

Sarah L.

what's interesting is that none of these are complex; they just need to be performed correctly with concentration. Useful videos!

Amelia C.
3 March 2015

Amelia C.

YES! Deadlifts and squats are the best, you can see and feel the difference in your legs and glutes in just a couple of weeks when you add them to your workout. My bench press isn't there yet, but I'm working up to it with dumbbell press.

Clare R.
27 February 2015

Clare R.

I admit those big weights scare me, not because I'm worried about 'bulking up' but because I think I might end up flat on my back! Good to know that small weights also work.

Frank H.
26 February 2015

Frank H.

Nothing beats a good squat for working out your whole body - or that's how it feels when you've done more than you can count!

Melissa F.
26 February 2015

Melissa F.

These exercises are good for women too - not just the preserve of muscle men! I use low weights and do high reps, it's good to build bone density which is important for women. Most women shy away from these weight moves - ladies don't they are good for you!

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