Why Compound Lifts Are The Best Way To Build Muscle
The squat, the bench press, the deadlift, and the overhead press, are the four most popular and well-known compound lifts. But what about the other lifts that are out there? In this article, we will take a look at the 6 best compound lifts that you’re not doing.
So, what are compound lifts? Compound exercises are exercises that involve more than one muscle group. These exercises are great for building muscle and strength because they allow you to use more weight than isolation exercises.
Compound exercises should be the cornerstone of your workout routine. If you want to build muscle and strength, then you need to be doing compound exercises. However, there are a lot of compound exercises to choose from. So, in this article, we will take a look at the 6 best compound lifts that you’re not doing.
Why should you do these lifts?
There are many reasons why you should be doing compound exercises. Firstly, as we’ve mentioned, compound exercises allow you to use more weight than isolation exercises. This means that you can stimulate more muscle growth.
Another reason to do compound exercises is that they help to improve your power and strength. When you do compound exercises, you are training your muscles to work together. This can help to improve your coordination and athletic performance.
Finally, compound exercises are more efficient than isolation exercises. They allow you to work multiple muscle groups at the same time. This means that you can get a great workout in a shorter amount of time.
The 6 Best Compound Lifts
1. Dumbbell Rows
Dumbbell rows are a great exercise for building upper back strength.
This exercise targets the lats, traps, and rhomboids.
How to do it:
How to do it:
- Place a dumbbell on the ground in front of you.
- Bend over and pick the dumbbell up with your left hand.
- Row the dumbbell up to your chest and then lower it back down to the starting position.
- Repeat for the desired number of reps and then switch arms.
2. Hang Cleans
Hang cleans are a great exercise for building explosive power. This exercise targets the quads, hamstrings, glutes, and shoulders.
How to do it:
- Start by standing with your feet shoulder-width apart and a barbell in front of you.
- Bend down and grasp the barbell with an overhand grip.
- Pull the barbell up to your chest and then explosively extend your hips and jump.
- As you jump, shrug your shoulders and pull the barbell up to your chin.
- Allow the momentum of the barbell to carry it overhead and then catch it with your arms straight.
- Lower the barbell back down to the starting position and repeat for the desired number of reps.
3. Snatch
The snatch is a great exercise for building explosive power. This exercise targets the quads, hamstrings, glutes, and shoulders.
How to do it:
- Start by standing with your feet shoulder-width apart and a barbell in front of you.
- Bend down and grasp the barbell with an overhand grip.
- Pull the barbell up to your chest and then explosively extend your hips and jump.
- As you jump, shrug your shoulders and pull the barbell up to your chin.
- Allow the momentum of the barbell to carry it overhead and then catch it with your arms straight.
- Lower the barbell back down to the starting position and repeat for the desired number of reps.
4. Kettlebell Swing
Kettlebell swings are a great exercise for building explosive power. This exercise targets the quads, hamstrings, glutes, and shoulders.
How to do it:
- Start by standing with your feet shoulder-width apart and a kettlebell in front of you.
- Bend down and grasp the kettlebell with both hands.
- Swing the kettlebell back between your legs.
- As you swing the kettlebell back up, explosively extend your hips and jump.
- Allow the momentum of the kettlebell to carry it up to eye level and then swing it back down between your legs.
- Repeat for the desired number of reps.
5. The barbell row
The barbell row is a great compound exercise for building back strength and muscle. It is a compound exercise because it involves two muscle groups - the back and the biceps.
To do the barbell row, start by placing a barbell on the ground. Place your feet shoulder-width apart and bend your knees. Grab the barbell with an overhand grip and pull it up to your chest. Lower the barbell back to the starting position and repeat.
6. The chin-up
The chin-up is a great compound exercise for building back strength and muscle. It is a compound exercise because it involves two muscle groups - the back and the biceps.
To do the chin-up, start by grabbing a bar with an underhand grip. Hang from the bar with your feet off the ground and your chin over the bar. Pull yourself up until your chin is over the bar. Lower yourself back to the starting position and repeat.
How to properly execute these lifts?
Now that we’ve looked at the 6 best compound lifts that you’re not doing, it’s time to talk about how to properly execute these lifts. Here are a few tips:
1. Start with a light weight.
When you’re first starting out, it’s important to use a light weight. This will help you to get the proper form and technique. Once you have the proper form and technique down, you can start to increase the weight.
2. Use a full range of motion.
When you’re doing these lifts, make sure to use a full range of motion. This means going all the way down in the squat and all the way up in the overhead press. This will help to ensure that you’re getting the most out of the exercise.
3. Focus on your form.
When you’re doing these lifts, it’s important to focus on your form. Make sure that you’re using the proper form and technique. If you’re not sure what the proper form is, then ask a certified personal trainer or your gym’s staff.
4. Breathe.
It’s important to remember to breathe when you’re doing these exercises. When you’re lifting the weight, breathe out. When you’re lowering the weight, breathe in. This will help you to stay focused and relaxed.
5. Don’t arch your back.
When you’re doing these exercises, it’s important to keep your back straight. This will help to prevent injury.
How to incorporate these lifts into your workout routine
Now that you know what the best compound lifts are and how to properly execute them, it’s time to learn how to incorporate them into your workout routine. Here are a few tips:
1. Do compound lifts first.
2. Do 2-3 sets of 6-8 reps.
3. focus on quality over quantity.
4. Incorporate a variety of lifts.
5. Listen to your body.
1. Do compound lifts first.
2. Do 2-3 sets of 6-8 reps.
3. focus on quality over quantity.
4. Incorporate a variety of lifts.
5. Listen to your body.
Conclusion
In conclusion, the best compound lifts are the ones that you’re not doing. By incorporating these lifts into your workout routine, you will be able to build muscle and strength, develop explosive power, and improve your overall athletic performance.
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