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Compound Exercises | Start your workout with these multi-muscle exercises
Compound exercises are typically exercises being performed at the beginning of all workouts. These exercises focus on more than one muscle group and are typically very functional. Compound exercises should be completed by everyone regardless of your workout level or age.A great way to improve strength and power
Barbell exercises are usually used during compound power exercises. These exercises use many muscle groups and are functional for any athlete. The disadvantage to barbells are that you can easily use a 'stronger side' to help lift the weight. Dumbbells should be used with a lagging side. Olympic barbells usually weigh 45lbs but should not be used if the bar is bent. The barbell should also be inspected regularly to make sure it has maintained its integrity. If you feel that the barbell is about to break or isn't safe, report it.
Exercises
| Picture | Name of Barbell Exercise | ||||
 | Bent-over Barbell Rows To begin the Bent-over barbell row stand with feet shoulder width apart and a bend in the knees. Bend at the waist with your head up and grasp a bar with an wide overhand grip. B... | ||||
 | T-Bar Rows Stand on a block with legs bent and bend forward at the waist. Grab teh T-Bar with either a wide or narrow grip and keep your head up. By bending your arms, lift the bar stra... | ||||
 | Bench Press While lying comfortably on a bench, the bar should be lowered to the middle of the chest area, and then back up to full extension without locking your elbows. The lower back shoul... | ||||
 | Close Grip Bench Press Lie on a flat bench holding a bar with your hands about six inches apart and above your chest. Press the bar up until your arms are extended above your chest but yuor arms are... | ||||
 | One Legged Smith Split Squat Stand underneath a smith machine with the bar lying against your trapezius muscles. With one leg behind your body on a bench or ball lower your body slowly using the front leg. N... | ||||
 | Upright Row To perform the upright row begin with an overhand grip, and hands comfortably apart, let the weight hang directly in front of you. Lift the bar straight up, keeping the bar close ... | ||||
 | Wide Stance Squats (Duck Squats) Take a wide stance with toes pointing out while holding a dumbbell with both hands. While keping your back straight and head up, bend at the knees until your thighs are parall... | ||||
 | Front Squats Rest a barbell over the front part of your shoulders by crossing your arms and holding the bar in place. Squat down, keeping your back straight and head up, until your thighs ... | ||||
 | Push Press This exercise is meant for overall power and strength. This exercise should only be performed if you are an advanced trainer or supervised by a spotter. Start by standing up with... | ||||
 | Squats With the barbell on the rack (at shoulder height), approach it with the back of your shoulders having the weight. While keeping your back and head straight, lift the weight off th... | ||||
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