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3 Compound Moves to Master for a Full Body Workout

3 Compound Moves to Master for a Full Body Workout

Compound exercise is one of the core concepts in modern fitness training and bodybuilding. With training moving towards ‘real world’ fitness, compound moves are now a big part of many workouts. But what does it all mean and how do we do these moves?

WHAT ARE COMPOUND EXERCISES?

Bodybuilders define a difference between isolation and compound exercise. As the name implies, isolation exercises work only one muscle and perhaps one joint at a time. Weight training machines are good for isolation exercises, allowing you to perform movements such as leg lifts or biceps curls.

Compound exercises work a group of muscles all at once. The benefits include reduced injury risk, because the muscles work in balance. Working more muscles also burns more calories.

While isolation moves have their place, the bodybuilding community is definitely moving towards compound moves.

WHAT MOVES CAN I DO? WHAT MUSCLES DO THEY WORK?

Here are three of the top compound exercise moves. Correct technique is incredibly important for your workout – so take a look at the one-minute videos in the links. Don’t hesitate to ask the gym staff for help and advice on your technique. That’s why they are there!

This group of three classic exercises will work out your whole body from top to toe.

BENCH PRESS – targets many upper body muscles, including those of the shoulders which are vital for joint stability:

 

DEADLIFT – really works those hip and leg muscles, and with more repetitions will work up some calorie burning sweat:

 

SQUAT – another good calorie burner, and also great for glutes, quadriceps and calf muscles. Be very careful with foot placement to avoid injury and get the best from the squat:

 

WHERE DO I GO TO LEARN MORE?

If you are new to these exercises (or even if you are not) a session with a personal trainer at your gym will pay huge dividends. It only takes a short time to run through the exercises and get a routine personalised to you. The trainer will also show you safe use of weights and help you build a programme to increase your fitness.

Time to make your booking at your local gym!

the author

Jessica Ambrose

Jessica is a fitness writer who loves long distance running, yoga, strength training and healthy eating.

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