To get the most out of your weight training program, you'll need to be familiar with compound free weight exercises. Compound exercises are exercises that recruit more than one joint at a time. By recruiting multiple joints, compound exercises allow you to train more than one muscle group at a time and improve strength at an accelerated rate.
The Squat
Squats are the most basic lower body exercise. With the large amount of muscle recruited, squats are a superior exercise for building muscular size and strength. Squats can be performed with a barbell across your shoulders or with dumbbells at your sides. The squat is performed from a standing position with your feet slightly wider than shoulder width. With your chest and head up, bend your knees and push your hips back until you are in a squatting position. Stand back up to the start position.
The Bench Press
The bench press is a well-known lift that is a great strength builder for the chest, shoulders and triceps. This exercise is performed on a weight bench with a built-in rack for the barbell. To execute a bench press, lie down on the bench so your head is in between the racks. Grab the barbell with your hands slightly wider than shoulder width. Lift the bar out of the rack and pause at arm's length. This is the start position. Lower the bar until it touches your midchest. Press it back to the start position.
The Deadlift
The deadlift is a simple yet demanding compound exercise. The deadlift trains the entire body, with a focus on your back and legs. This lift starts with the bar on the floor directly in front of you. To start the deadlift, squat down and grab the bar with both hands. Keep your back in a neutral position and stand up with the weight keeping your arms straight. Be sure not to round your back as you stand up. The lift is complete when you are standing straight up with your arms straight and the barbell in your hands.
Barbell Rows
Barbell rows are a great compound exercise for your back and arms. The start position for this lift looks like the halfway point in the deadlift. You should be standing with your knees slightly bent and your torso leaning forward enough for the barbell to hang freely. To execute the row, pull the barbell up to your stomach while keeping your back straight.
References
- ACE Personal Trainer Manual: The Ultimate Resource for Fitness Professionals, 3rd Edition by Cedric X. Bryant and Daniel J. Green; 2003
- "Essentials of Strength Training and Conditioning - 3rd Edition"; National Strength and Conditioning Association; 2008
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