If you're looking to build total body strength, incorporating compound lifts into your weightlifting routine is essential. Compound lifts work multiple muscle groups at once, making them more efficient and effective for building strength than isolation exercises. In this post, we'll go over the top 5 compound lifts that you should be incorporating into your workouts to build total body strength.
-
Squats Squats are a classic compound exercise that work the muscles in your legs, glutes, and core. They're great for building lower body strength and power, and can also help to improve your posture and balance. To perform a squat, stand with your feet shoulder-width apart and your toes pointing forward. Lower your body down as if you're sitting in a chair, making sure to keep your back straight and your knees in line with your toes. Then, push through your heels to return to a standing position.
-
Deadlifts Deadlifts are another classic compound exercise that work your glutes, hamstrings, lower back, and core. They're one of the most effective exercises for building overall strength and power, and can also help to improve your grip strength. To perform a deadlift, stand with your feet shoulder-width apart and a barbell on the floor in front of you. Bend down and grab the bar with an overhand grip, keeping your back straight and your hips down. Then, stand up while pulling the barbell up your legs and keeping it close to your body.
-
Bench Press The bench press is a compound exercise that primarily works your chest, but also works your triceps, shoulders, and core. It's a great exercise for building upper body strength and power, and can also help to improve your overall posture. To perform a bench press, lie on a bench with your feet flat on the floor and your back and head supported. Grip the barbell with your hands shoulder-width apart, and lower it down to your chest. Then, push the barbell back up to the starting position.
-
Overhead Press The overhead press is a compound exercise that primarily works your shoulders, but also works your triceps and upper back. It's a great exercise for building upper body strength and power, and can also help to improve your posture and shoulder stability. To perform an overhead press, stand with your feet shoulder-width apart and a barbell resting on your shoulders. Press the barbell up overhead, making sure to keep your core tight and your back straight.
-
Pull-Ups Pull-ups are a compound exercise that work your back, biceps, and shoulders. They're one of the most effective exercises for building upper body strength and can also help to improve your grip strength. To perform a pull-up, grab a pull-up bar with your palms facing away from you and your hands shoulder-width apart. Pull your body up towards the bar, making sure to keep your core tight and your back straight. Then, lower your body back down to the starting position.
Incorporating these top 5 compound lifts into your weightlifting routine is essential for building total body strength. Not only will they help you to build muscle and increase power, but they'll also improve your posture, balance, and stability. So next time you hit the gym, make sure to incorporate these compound lifts into your workout for maximum results.