Compound exercises are ones that focus on multiple muscle group, joint, tendon, and ligament movement. Doing these types of exercises will ensure that you improve both upper and lower body strength. In other words, these are the types of exercise routines that should make up the central part of any weight training program.
Before discussing the 5 different exercises, it is important to note that compound exercises are not easy at all. They are the types of exercises that require not only physical strength, but also mental strength. If you are not prepared to give it your all, then compound exercises might not be for you.
This form of exercise entails picking up something heavy from the ground, and then putting it back down. The deadlift mainly focuses on your lower back. However, as you continue doing it, you will also feel it in other parts of your body, such as your upper back, forearms, and legs. The best way to go about doing the deadlift is with the use of a support belt. The belt will help you by supporting your back; this will be particularly important when you start lifting heavier weights.
The Bench Press
Most people are familiar with the bench press. This kind of compound exercise helps to improve upper body strength, the pectorals, in particular. When it comes to bench presses, if you have a spotter, try to avoid resistance machines and use free weights instead. Also, try and avoid stacking too many weights on the barbell and then attempting to lift it without a spotter. If you do so, there might be an altercation with the weights, and you might not like the end result.
A lot of people do not like the idea of leg day. Unfortunately, squats are a huge part of that. In fact, squats are hard to do, and if you use weights that are very heavy, you might actually end up feeling nauseated. However, as tough as they are, they provide a good workout, as they focus on all major muscle groups in the legs.
Clean and Press
This is another effective type of exercise that works both the upper and lower body muscle groups. Although the exercise mainly hits the shoulders, your core is also targeted.
Bent Over Row
For those who want to target upper body muscles, the bent over row exercise is a good choice. This kind of exercise mainly hits your lats, which is short for latissimus dorsi. Other parts of your body that will be targeted include your forearms and shoulders. Although you can do the row with resistance machines, which prop you up in a seated position, it is better to use a barbell in a bent over position, in order to see better results. For most people, bending too far can put a lot of strain on their backs. As such, it is best to bend over at an angle of 45 degrees.
As mentioned earlier, it is important to note that compound exercises are not for the faint of heart, or for the weak-minded. Expect to be sore for a couple of days after the workout, but bear in mind that it is only temporary, and soreness is normal.