Compound exercises are those that work two or more joints at the same time, targeting several muscle groups simultaneously. These multijoint exercises form the foundation of a well-designed resistance-training program, according to Roger Earle and Thomas Baechle, authors of "NSCA's Essentials of Personal Training." Compound exercises are likely more dangerous than single-joint exercises, however, so master the proper technique for each exercise before adding heavy weights, and always have a spotter stand nearby. Consult your doctor if any exercise causes pain.
Bench Press
The bench press is a classic compound exercise that targets the elbow and shoulder joints. Performing the exercise regularly strengthens the deltoid, pectoralis major and triceps muscles within your shoulders, chest and upper arms, respectively. You can choose from several bench-press variations, including the flat bench press, the decline bench press and the incline bench press, and you can use either a barbell or dumbbells for each.
Cleans
The hang clean and power clean are full-body exercises, targeting muscles that act on the ankle, elbow, hip, knee, shoulder and wrist joints. Stand and hold a barbell in front of your hips with your palms facing your body and your knees flexed slightly to prepare for the hang clean, then extend your hips, knees and ankles, pull the barbell to your abdomen and quickly flex your elbows and shoulders to move it in front of your neck. Give with your lower-body joints at the end to decelerate the movement. The power clean involves the same motion, but you start with the bar on the floor and your hips and knees flexed more than for the hang clean. Keep your spine straight during both exercises to prevent a lower-back injury.
Deadlift/Squat
The deadlift and squat exercises emphasize the hip and knee joints, working the gluteus maximus, hamstrings and quadriceps muscles. The deadlift entails extending your hips and knees simultaneously to lift a barbell from the floor to your thighs; the squat involves the same motion, but with the barbell resting on your shoulders and upper back. Both exercises also work your lower-back muscles, which contract to extend your trunk slightly and to stabilize your spine in an upright position as you perform the upward-movement phase.
Jerk
The jerk is a full-body exercise that emphasizes the elbow and shoulder joints and their surrounding muscles. The split jerk is a popular version of the exercise. Stand with your feet at least shoulder-width apart an hold a barbell in front of your shoulders with your elbows fully flexed and pointed downward and your palms facing forward. Flex your knees about 45 degrees, then powerfully jump and spread your legs forward and backward and press the barbell overhead at the same time. Lower the barbell to the starting position slowly, then repeat.
Rows
The bent-over row and seated-row exercises target the elbow flexors, the shoulder extensors, and rhomboids and trapezius muscles of your upper back, which work to retract, or pull back, your scapula bones. The bent-over row involves pulling a barbell toward your chest from a standing, bent-over position, and the seated row requires pulling the handles of a cable weight machine toward your chest from an upright, seated position.
Shoulder Press/Push Press
The shoulder-press and push-press exercises are similar to the split jerk, but you keep your feet on the ground as you press a weighted barbell over your head from in front of your shoulders. You can perform the shoulder press from a standing or seated position. The push press, however, is only executed from a standing position and involves consecutively flexing and extending your knees to build momentum into the overhead-press phase of the exercise. The push press, therefore, works your leg muscles along with those in your shoulders and upper arms.
Snatch
The snatch is just like the power clean, but instead of flipping the barbell quickly to your neck by flexing your elbows and shoulders, you keep your arms straight and arc the barbell over your head after pulling it from the floor to your thighs. Additionally, after steadying the barbell above your head, squat until your thighs are parallel to the floor and stand back up to complete one repetition.
References
- "NSCA's Essentials of Personal Training"; Roger Earle and Thomas Baechle; 2004
- "Essentials of Strength Training and Conditioning"; Thomas Baechle and Roger Earle; 2000
- ExRx.net: Exercise and Muscle Directory
- ExRx.net: Split Jerk
- ExRx.net: Snatch
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