Compound Exercises

Hey Fit4Reviewers! This post was inspired by my husband who wanted me to give some examples of compound exercises. So, let’s get to it!

First of all, there are the classic compound exercises:
– Squats, lunges, and deadlifts
– Bench press, military press, pull-ups, and dips
– Kettle bell swings, and jumping rope

And if you’re not really sure what the benefits of compound exercises are, here you go:
– They work primary and secondary muscle groups.
– They stress a high amount of fibers and work to build muscles faster.
– They save you time at the gym.
– They help you burn more calories during workouts.
– They improve coordinate, reaction time, and balance.
– They improve joint stability.
– They keep your heart rate up and provide cardiovascular benefits as well.

Now, onto the fun stuff… more pictures of me!
(I am also going to include some video links, because capturing some of these exercises in only pictures doesn’t fully get the message across.)

BACK SQUAT w/ CALF RAISE

(1) BackSquatCalfRaise1

(2) BackSquatCalfRaise2

(3) BackSquatCalfRaise3

*Please ignore that my bar is not parallel in the first picture. 😉
The movement: place the bar on your back – go into your squat position – rise back up and go into a calf raise – lower your heels and begin the motion again.

BENT OVER BARBELL ROW w/ GOOD MORNING

(1) BentOverBarbellRowGoodMorning1

(2) BentOverBarbellRowGoodMorning2

(3) BentOverBarbellRowGoodMorning3

(4) BentOverBarbellRowGoodMorning4

The movement: lean over with a straight back and slightly bent knees holding the barbell with your hands about shoulder width apart and arms hanging straight down – use your arms to raise the bar up to your chest while keeping your back straight – return arms to starting position – straighten your body and pop your hips forward to ‘lock’ the position – return to bent-body position and repeat.

BURPEES

(1) Burpee1

(2) Burpee2

(3) Burpee3

(4) Burpee4

The movement: jump up with your hands straight in the air – as you land, in a fluid movement, drop down and touch your hands to the floor – jump your feet back behind you – following this, in a fluid movement, complete a push up – jump your feet back up to your chest – rise up and jump again with your hands straight in the air – repeat.
-> Here is a video.

BICEP CURL w/ OVERHEAD PRESS

(1) CurlOverheadPress1

(2) CurlOverheadPress2

(3) CurlOverheadPress3

(4) CurlOverheadPress4

The movement: hold the barbells at your sides with your elbows touching your sides – complete a bicep curl keeping your elbows tucked in – in the upper position of the curl twist the weights outwards until you are in the beginning position of an overhead press – complete an overhead press – twist the weights back in, and bring your arms back down to your sides – repeat.
-> Here is a video. (She actually does the movement at 26 seconds.)

DUMBBELL PUSH-UP w/ ROW

(1) DumbbellPushupLift1

(2) DumbbellPushupLift2

(3) DumbbellPushupLift3

*In the picture my feet are together, and in the video the feet are separated. The exercise can be done either way.
The movement: grip the barbells underneath your shoulders – complete a push-up – when you return to the upper position of the push-up raise either your right or left arm to lift the dumbbell off the ground – place the dumbbell back on the ground and complete another push-up – when you return to the upper position of the push-up raise the other arm to lift the dumbbell off the ground – place dumbbell back on the ground – repeat.
-> Here is a video. (He actually does the movement at 33 seconds.)

FRONT SQUAT w/ OVERHEAD PRESS

(1) FrontSquatOverheadPress1

(2) FrontSquatOverheadPress2

(3) FrontSquatOverheadPress3

The movement: hold the bar in front of you resting it on your chest – complete a squat – in the upper position of the squat complete an overhead press – bring the bar back down to your chest – repeat.
– > Here is a video. (It’s not exactly the same, but you get the idea of the movements… she actually does the motion at 50 seconds.)

SIT UP w/ STAND UP

(1) SitUpStandUp1

(2) SitUpStandUp2

(3) SitUpStandUp3

(4) SitUpStandUp4

*I do this exercise with my feet under something, in this case, dumbbells.
The movement: begin in a sit up position with your feet underneath something and your arms out straight and at your sides – sit up while keeping your back straight and your arms parallel to the ground – use your legs to stand up while still keeping your arms parallel to the ground – rise all the way up to a standing position – sit back down in the same motion – lay back in the beginning, sit up position – repeat.
-> Here is a video. (Again,  not exactly the same, but gets the point across. I like to keep my arms out and parallel to the ground to avoid using them to help me stand up.)

SUMO DEADLIFT w/ HIGH PULL

(1) SumoDeadliftHighPull1

(2) SumoDeadliftHighPull2

(3) SumoDeadliftHighPull3

The movement: start with your feet a bit wider than shoulder width apart and your hands at the center of the bar (Two thumbs length away is a good distance, and you can see me with my thumbs on the bar in the first picture. Do not leave your thumbs like this when actually completing the exercise.) – straighten out your back and look forward – complete a deadlift – in the upper position of the deadlift raise the bar to your chest using your arms – lower the bar back down – return to the beginning deadlift position – repeat.
-> Here is a video. (She actually does the movement at 1 minute.)

Andddddd that’s all folks!
Pura vida and stay strong!

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Sources used for this article:

“What Are Compound Exercises?” Build-some-muscle.com. – LINK

“Which Is Better – Compound or Isolation Exercises?” Elizabeth Quinn. Sportsmedicine.about.com. – LINK

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