Introduction:
Strength and power are the ultimate rules when it comes to the sport of weight lifting. Strength power training is a well developed program designed to train maximum strength, power, fast twitch muscle fibers etc. Says Symons: ‘Yes, there should be a lot more emphasis on compound movements because they enable you to incorporate an increasing number of muscles into each movement.’ If you limit your workout to compound movements, you’ll be able to make more progress in a shorter amount of time.
Here we list down for you the best compound movements that we believe will enable you attain your maximum capacity and strength when working out. Find out how to do these lifts correctly, and the reason why they should be included in the training regimen..
1. The King of Compound Lifts: The Deadlift
It is effective for almost all muscle groups in the human body that is why deadlift is often referred to as the king of all exercises. It entails raising a barbell from the surface up to a position where the arms are out fully stretched above the pelvis. To build up strength when performing the deadlift, ensure you keep your spine in a straight line, engage your glutes and ensure that pulling is done by your legs and hips and not the lower back.
2. The Bench Press: A good exercise to apply to the chest and arms isiostream
One of the simplest movements to strength your upper body is bench press. It works on your chest, shoulders, and triceps while at the same time bringing your stomach muscles into play to help you maintain balance. To do bench press effectively you should concentrate on the form, keep your spine straight and push through your heels. More variations such as the incline or decline bench press, exercises such as the close-grip bench press add to your strength gains.
3. The Back Squat: Build Lower Body Strength
Squatting is a great exercise that helps to build up the lower body muscle mass mostly the quads, gluteus and hamstrings muscles. Translate to back squat, a barbell across your back squat with, is one of the most effective compound lifts that will help to achieve the best result at the lower body part. Ensure that the back remains erect just as when fully bending, bring the thighs abreast the floor and returns to the initial position.
4. The Overhead Press: Muscles that you need to pay a little more attention on are the shoulders and traps.
An overhead press (either with a barbell or dumbbells) is a compound movement which engages mainly your shoulders, but also your triceps and traps. Any pressing down movement is a pressing down movement and so, remember to maintain form and push the weight up as slowly as is comfortably possible. In this article, I want to say that it will be beneficial to strengthen the overhead press, as this will release tension in the shoulder joint and increase the upper body strength.
5. The Pull-Up: Grow Your Back and Arms
Pull-ups are a very effective body exercise that will be very useful to develop muscles around your upper part of your body particularly the back and on your arm biceps. This exercise consists of swinging of a pull up bar and touching of your chest to the bar using the back muscles. How to build pull-up strength: Anytime you want to improve at any kind of pulling movement it is crucial to gradually work on reps and make sure you maintain a good form when doing it; , also in order to build momentum always try to use an assisted pull-up machine.
6. The Romanian Deadlift: To summarise, the strengthen the hamstrings and glutes.
As for the Romanian deadlift – or RDL, it doesn’t involve you lifting a barbell off the ground and placing it on the floor behind your legs, but rather targets the hamstrings and glutes. This motion requires a person to bend and pick a barbell from the ground to just below the knee level while keeping the back straight and butt to assume the initial position. The RDL can therefore improve your overall muscle strength and minimize on lower back problems related to traditional deadlifts.
7. The Snatch Grip Deadlift: Target Your Upper Back and Biceps
Another type of deadlift exercise is called the snatch grip deadlift which strengthens part of your upper back, biceps and forearms. The exercise involves a barbell placed on a squat box, in such a manner that the hip is pulled up and placed in the low hang position, from which the barbell is pulled upwards with a wider grip while maintaining an erect position. Snatch grip deadlifts should also be used in any training regimen to develop phenomenal strength in the upper body.
8. The Clean and Press: Develop Explosive Power
The clean and press is a complex compound movement consisting of clean a weight training move and press conventional upper body exercise. It involves the clean where you take a barbell from the ground to the shoulders then press to over head. Concentrating on lifting high and explosive velocities together with proper form helps to reduce the force quickly in the lower body as well as add load to the upper body.
9. The Thruster: A Full-Body Compound Lift
Squat and press is a full body lift but not compound; however the thruster integrates squat and press into a single compound lift. This exercise entails bending at the waist with a bar on your upper back, then lifting it above the head in a very rigid manner then reversing the process thus placing the bar back on the upper back. The thruster as an effective tool for building both lower and upper body explosive strength and overall general co-ordination and body balance.
10. The Kettlebell Swing: Optimise Muscle Energy Technique and Stabilization
Swing is a profound exercise people can use to build power, strength, core stability, as well as many other muscles in the body. This is achieved by moving the kettlebell from a position between your legs to swinging it up to over your head through a sharp hip thrust. Concentrate on trying to keep the back straight and some part of your abdominals tight to support the lower back during the swing. If you include kettlebell swings in your mechanical training, you will have a chance of improving both your strength and functional fitness.
Conclusion:
The 10 compound lift exercises mentioned in this article will go along way in aiding the objective of achieving maximum strength, general fitness as well as effectiveness in the gym. By all means, the primary rule of strength training is consistency plus correct technique. You should mainly become obsessed with increasing the weights gradually, with pure technique and consistent to the training schedule. Apply the listed compound lifts in your workouts and take your fitness to tremendous heights and beyond.
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