Compound Exercises

Exercises that train several different parts and thus several other muscle groups at the same time are called Compound Exercises in English. In these exercises, you can often lift substantial and heavy weights. They are very suitable for you who want to train the whole body or several body parts during the same session.

You must have a good technique for doing these exercises. If you also start lifting heavy weights, the technique is crucial so as not to be injured. Carefully go through the exercises below, and feel free to ask a more experienced lifter for tips and advice.

Pendley Row

This is an explosive exercise for the back. Unlike several other back exercises where you have to pull up the weight slowly, Pendley Rows should contain some speed. However, it would help if you were not careless with the shape but fully controlled the body. Do not put too much weight on the barbell but aim for more reps instead. At least 10-12 is a good goal.

Deadlift

Maintain a tensed torso throughout the lift. Your back should be neutral throughout the lift, do not bend it at all. Your arms should be straight throughout the exercise. Your hips should lie between your knees and your shoulders at the starting position

Pull Ups

Pull yourself up, do not jerk quickly. Tense your body as it will stabilize the body in the lift. Vary your grip in width to get different focuses on the outer and inner part of the back. Grip with hands facing your body will engage for biceps more in the exercise

Power Snatch

The Power Snatch involves lifting as much weight as quickly as possible from the ground up over your head. It is an advanced and challenging exercise to set the technique correctly before you start running with a lot of weight. Preferably talk to an instructor or experienced lifter before starting doing it yourself. Unlike the usual snatch, you should not go down entirely in a squat when you catch the bar. This makes the exercise a little easier to perform, but you will not lift as much weight as snatch.

Deficit Deadlift

Deficit Deadlifts is a deeper version of your traditional deadift. To make it “deep,” you must stand on an elevation so that you lift the bar from a lower starting position. During a normal ground lift, you can do the right thing and start the movement with your legs, but you can also incorrectly straighten your back directly. In deficit deadlifts, the opportunity to lift directly with the back disappears, so you have to work with the legs so-called “leg drive” at the start. Therefore, the exercise is good for learning the first phase of deadlifting.

Cleans

This is an explosive and powerful exercise. You should pull the bar up from the floor with full force and catch it in one turn by bending your legs fully. This allows you to lift a lot of weight, and most of the body’s muscles will help in the movement. Free turn is a challenging exercise, so read carefully and perform it with light weights until it sits before you start to load with the weight fully. Feel free to ask an experienced lifter for tips and instructions before you start with free turns.

Box Jump

Box jumps or jumps of various kinds are good to include in your training, no matter what goals you have. When you train to jump, you increase flexibility and explosiveness in your muscles, which is extra good for you who goes to the gym to get better at a specific sport that contains many quick starts and stops.

Power Clean

This is an explosive exercise with full force and acceleration. Power Clean is a simpler variant of a Clean. Unlike regular Cleans, you should not go down with equally bent legs once you catch the bar. This makes the exercise a little easier to perform, but the disadvantage is that you can not lift as much weight as in a regular Clean.

Deadlift Sumo

Squats

Make sure that the centre of gravity is in the middle of your feet. Keep your feet slightly angled outwards so that your knees do not bend inwards. Look straight ahead during the whole movement, not up to the ceiling. In the bottom position, the shoulders and hips should go up at the same time, you should not tilt forward and lift the hips faster than the shoulders

Dips

Dips for the chest is an excellent exercise, but the first thing we have to say is that it is possible to do dips in two different ways. One that mainly focuses on the triceps, or the other that mainly focuses on the chest. On the other hand, both will train the chest and triceps, but through a couple of changes, the main focus is shifted to only one muscle. This page is about how we maximize dips for the chest.

Burpees

Great exercise to train both muscles and cardio

Bench Press

Your head, upper rear, buttocks and feet should be “fixed”. Pinch your shoulder blades together and press them down as well. Move the bar obliquely downwards and obliquely upwards, it should not go straight vertically. Keep your shoulders pulled back, do not push them forward when it gets heavy.