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Writer's pictureDerrick

Compound Exercises

Compound interest? Or is it a molecule made out of different elements?


NO!!


Compound exercises are exercises that work multiple muscle groups simultaneously. E.g. Deadlift is a compound exercise that works the gluteus maximus, quadriceps and hamstrings.

Benefits

1: Efficient

Since you would be working several areas at once, you save some time. It will be great if you are trying to squeeze in a workout around a busy schedule.


2: Lift heavier

As you are depending on more than one muscle group, you can load up more weight and go heavy. This is what you should aim for if you’re looking to get stronger, build muscle and progress.  


3: Burn more calories

By engaging in bigger movements that activates more muscle groups while lifting heavier loads, this causes us to burn more calories. By taking on more weight, we will use more of the glycogen stored up in your muscles. 


4:  Improve coordination

Compound exercises require the proper form and execution for it to be effective and avoid injuries. By learning the movements properly, it will help you focus and improve your coordination.  

 

What are some compound exercises?

1: Squats

What they work:

Quads, lower back, glutes, hamstrings, hip flexors and core. 


Why squats?:

It is an effective exercise that will activate most of your lower body muscles, sort of an all-in-one exercise for the lower half.


Ensure that you are lifting with the right techniques as we don't want anyone to get crushed by the bar/weights during the process.


2: Deadlifts

What they work:

Hamstrings, lower back, glutes, hip flexors and core. 


Why deadlift?:

Its incredibly useful for targeting the weaker areas of your posterior chain and it will really help you to reach your strength goals effectively.

The important thing to remember is to get the technique right. Practise with just a barbell and make sure you’re lifting with your glutes and hamstrings, not your upper body.  


3: Clean and Press

What they work:

Quads, hamstrings, glutes, lower back, core, hip flexors, delts, upper chest, lats, traps and triceps. 


Why clean and press?:

It is good for building muscles since it works so many areas at once. And it's rather complex, so it becomes ideal for developing functional fitness levels. 


A clean and press is essentially a deadlift, followed up with a shoulder press. The hardest part of this exercise is the transition in the middle. This is where you need to change your grip on the bar so you go from a pull to a push.

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