Why compound exercises

The biggest benefit of compound exercises may be that they are an efficient use of your time. You can also add cardio days to your weekly workout schedule to get your heart rate up, burn fat, and reduce calories. You can do cardio on the days you are resting from strength training. Compound exercises, like deadlifts, require a specific technique to help you stay safe and avoid injury. They can observe you to make sure your technique is OK. Eventually, you may be able to safely do the moves on your own.

They can help you figure out which weights to start with. A good rule of thumb is to start with a light weight that you can comfortably do 10 to 15 repetitions with for one set. If you feel stable and comfortable, increase the weight for the second and third set. Compound exercises are an efficient and effective way to maximize your time in the gym. Try to mix up your workout routine every few weeks and add new compound exercises. They can show you the right technique so you avoid injury.

In this article, the focus is on the standard back squat form. The biggest aspect to remember with the squat form is to engage the hips and knees at the same time, keeping the chest high, and using your upper leg muscles to push you back up. A staple in almost every training routine is the bench press. Performing the bench press move helps build chest muscles, but also triceps and shoulders. The form is also important when performing a bench press , but there are variations that can be done.

Some use dumbbells or a Smith Machine as an alternative to barbell bench press. For strength training, a barbell bench press is the recommended move.

While the bench press seems pretty straightforward, there are some things to remember for proper form. For example, make sure to have a slight bend in the spine, with your feet flat on the floor. Keep a slightly wider grip on the bar wider than shoulder-width and angle the upper arms to 45 degrees.

Focus on the breathing, exhaling as you push up towards the ceiling. It may also be good to have a partner or spotter to avoid potential danger. This is one of the best exercises that can be done to benefit the full body. The reason being, again, is that it uses multiple muscle groups all at once. There are variations to this move as well, such as the Romanian deadlift, straight leg, sumo deadlift, and the conventional.

For the conventional deadlift, start with a shoulder-width stance. The barbell should be at the starting position on the ground. The power should come from a combination of your back and hips. You are here:. What Are Compound Exercises? March 30, Share this post. Related Posts. How to Eat Like an Olympian July 9, Healthy Summer Snack Ideas July 2, Here are six from trainer Davies.

And he's not wrong. Just making the time for a gym workout is tricky enough, wasting time when you're there can feel sacrilegious. Instead, using compound resistance training exercises, you can make the most of your session and target multiple muscle groups at the same time.

Jobs a good'un. Here's how to deadlift properly , how to squat properly , how to lunge , as well as the correct plank technique , and how to perfect your how to do a push-up. And by taking on more weight, you use more of the glycogen stored up in your muscles. Great for using up that pent-up energy,' he says.

Davies explains: 'Done right, strength training based workouts can be just as good at getting your heart rate up as cardio-based ones. So, to make sure your muscles are kept topped up with enough energy to lift, your heart needs to pump harder. Want to know just how hard you're working? Invest in a fitness tracker or heart rate tracker. You might be surprised with how much lifting heavier gets the old ticker going. And being able to do them correctly, as well as hit all the right muscles, means having a good amount of joint mobility.

Hips, shoulders, knees, ankles and wrists all play their part in helping you build muscle. And so, as well as working on your strength, compound exercises also help you focus on improving your mobility,' says Davies.