Compound exercises are movements that use multiple joints and work several muscles at a time. An exercise routine consisting of compound movements, such as barbell push presses, front squats and alternate grip barbell deadlifts, trains muscles of the upper and lower body for a total body workout. The simultaneous use of several muscles allows trainees to lift heavier weights and can thus help increase strength levels. However, a beginning trainee should use lighter weights initially, performing four sets of 15 reps per exercise until she is comfortable with the movements. The routine should be performed twice a week.
Barbell Push Press
Step 1
Place the barbell on the weight rack at about shoulder height. Load the weight plates on the barbell and stand in front of it. Grab the barbell with each hand using an overhand grip slightly wider than shoulder-width apart and position your upper chest under the barbell. Lift the barbell off the rack, keeping it over your upper chest, and take a few steps back. Stand with your torso upright and slightly bend your hips and knees.
Step 2
Push the barbell upward by extending ankles, legs, hips and arms in a single motion.
Step 3
Lower the barbell back down, bending your ankles and knees down to the starting position and simultaneously bending your arms until the barbell is positioned over your upper chest.
Barbell Front Squat
Step 1
Put the barbell on the weight rack at about shoulder level, load the weight plates on the barbell and stand in front of it. Position your front shoulders under the barbell, cross your arms over the barbell and put your hands on it. Keep your arms parallel to the ground throughout the movement. Dismount the barbell from the rack, take a few steps back and stand with your body in the upright position and your feet shoulder-width apart. Point your toes outward a bit.
Step 2
Bring the barbell downward by lowering your hips back and bending your legs until your thighs are about parallel to the ground.
Step 3
Bring the barbell up by raising your hips and extending your legs until you are back to the initial point.
Alternate Grip Barbell Deadlift
Step 1
Place the barbell on the floor, load the weight plates on the barbell and stand in front of it. Grab the barbell with your right hand in an overhand grip and your left hand in an underhand grip. Position your hands at a distance slightly wider than shoulder-width apart. Lean your torso forward and slightly bend your knees.
Step 2
Lift the barbell off the floor by extending your knees, raising your hips and leaning your torso back until you are standing upright.
Step 3
Lower the barbell down to the beginning position by bending your knees and hips and slightly leaning your torso forward.
Things You'll Need
- Barbell
- Weight plates
- Weight rack
Member Comments