Apr 10 (edited) in Fitness & Health 🏋🥩
Compound Lifts: The Basics
You've just started, or thinking about starting the gym, but you see this big slabs of metal and all the experienced gym bros, and you get a bit overwhelmed. Fear not, this is the basics of lifting weights and the main movements you should be doing.
🏋️♂️ COMPOUNDS 🏋️♂️
Compound lifts are movements that involve 2 or more hinges of your body. These type of exercises are the best for putting on overall mass and strength, and definitely the focus of what new lifters should be learning. Let's have a look at what compound lifts you can be doing:
- SQUAT VARIATIONS: barbell back squat, barbell front squat, goblet squat, Bulgarian split squat, lunge, Zercher squat, box squat, leg press, hack squat, pendulum squat, smith machine squat.
- HINGE VARIATIONS: deadlift, Romanian (straight leg) deadlift, good mornings, hex/trap bar deadlift, hip thrust, glute bridge.
- CHEST PRESS VARIATIONS: barbell bench press (flat or incline), dumbbell bench press (flat or incline), cable chest press, machine chest press, dips, push ups.
- OVERHEAD PRESS VARIATIONS: military press, seated dumbbell press, kettle bell overhead press, machine overhead press/
- HORIZONTAL PULL VARIATIONS: barbell row, single arm dumbbell row, machine row, chest supported dumbbell row, seated cable row, landmine row.
- VERTICAL PULL VARIATIONS: wide grip pull down (cable or machine), close grip pull down (cable or machine), pull ups, single arm pull down.
- ADVANCED LIFTS: Olympic lifts, kettlebell complex, the functional training (will be a separate post)
I know what you're thinking... "fuck that's a lot of exercises, how am I supposed to do all of them??" 👀
Don't worry, you don't need to do all of them, just a set few consistently. If we could just pick a few for you to include, this is what we suggest you focus on:
⭐ Barbell Back Squat
⭐ Deadlift
⭐ Leg Press
⭐ Flat Barbell Bench Press
⭐ Incline Dumbbell Bench Press
⭐ Dumbbell Seated Shoulder Press
⭐ Seated Pull Down (close or wide grip)
⭐ Machine Row
These exercises are simple, yet highly effective when you do them correctly and progressively overload. Definitely ones to put in your workout if you're new to the gym 🔥
Do you agree with these choices? What lifts would you prioritise for beginners? Let us know in the comments, we want to hear your thoughts!
I agree with this selection of lifts
I prefer different lifts to focus on
I haven't tried these yet but I'm going to give them a go
3
1 comment
Compound Lifts: The Basics
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