Compound exercises are typically exercises being performed at the beginning of all workouts. These exercises focus on more than one muscle group and are
. Compound exercises should be completed by everyone regardless of your workout level or age.
|Picture||Name of Compound Exercise|
|Snatch Begin the "Snatch" exercise by standing comfortably with bent knees, arms outside your knees, flat feet, back straight, head up, and the toes pointed slightly outward.
|Hack Squat With your body firmly under the pads and your feet slightly out raise the machine with your calves and then unhook the safeties. Now lower your body until your knees reach a 90 de...|
|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...|
|Deadlift (Bent Leg) Bend over with your hands as an alternate grip. With your knees slightly bent and your arms locked out lift with your lower back, hamstrings and quads. Raise in a powerful quick ...|
|Walking Lunges To begin a walking lunge stand upright with or without weights in your hands. Now take a lunge forward while never letting your knee go 'over' your toe. Once at the bottom of the...|
|Squats (Elastic Band) Start with the band underneath your feet and the other ends over your shoulders with both hands gripping either end. Now slowly complete a squat by not letting your knees go over ...|
|Cable Bent-Leg Deadlift To begin the Cable Bent-Leg Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the cable (with an alternate hand ...|
|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 ...
|Split Lunge on the Ball Start by standing tall and then putting one leg back on a ball. You may need support so have your spotter close by. Now while never letting your knee over your front toe lower yo...|
|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...|
|Dumbbell Power Cleans Start by standing as shown with the weights at knee height. Space your feet shoulder width apart with your head up. Lift the dumbells powerfully using mostly your legs and truck ...|
|DeadLift To begin the Deadlift stand with your feet shoulder width apart and while keeping your back straight bend at your knees to pick up the barbell (with an alternate hand grip). |
|Ball Squats Start by having the ball in the small of your back against the wall. Now while your in the standing position slowly lower your body keeping your knees behind your toes. Lower unt...|
|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...|
|Lunges Start by standing vertical and grasping weights in either hands. Then proceed to extend one leg forward (as shown), and then with your back straight and head up lower your body by...|
|Power Clean (Hang Clean) Start by standing as shown with the barbell at your knees. Space your feet shoulder width apart with your head up. Lift the bar powerfully using mostly your legs and calves while s...|
|Step Ups Start by looking at a bench infront of you and begin by lifting your any leg and then step-up onto the bench. You can either return to the starting position or lift the opposing l...|
|Leg Press Position yourself on the leg press machine comfortably. Put your feet up and hands on the grips at the side. While keeping your back pressed against the support and head straight...|
|below bellybutton ponch HELP||hey, i'm 15, 5'4",and 124 pounds.I do cardio 3-5 days a week, have a good muscle workout program (jump rope, pilates etc.). Everything feels in good shape except the ponch right under my belly button.Is there ANY WAY that i can take off that fat unde...|
|Butt and thigh exercise||I'm 5'5 and weigh 120lb with fat concentrated on the buns and thighs.The rest of me gets reduced really fast.I started jogging but found out that my knees start to hurt fast plus one of my feet (the left one)hurts too.This is discouraging me alot.Any...|
|building a bigger butt/thighs||i'm really skinny and want to build a bit of muscle in my butt and thighs to look curvier. what are some exercises that won't just tone but will add a tiny bit of bulk? nothing beastly because i'm a girl, just a little curvier. thank you...|
|6 Exercise Machines You Could Do Without||THE SMITH MACHINE
The myth: This machine—which looks like a squat rack with a built-in bar
that runs on guides—gives you all the benefits of squats, but none of
the risk that comes from holding a heavy barbell across your back.
That’s because t...|
|fat burn?||Hi I am a guy and weigh 200 lbs. I am 6'0 ft tall. I am slim and want to built muscle in my arms, chest, and legs. People tell that I don't look like 200 lbs since I have skinny arms and legs. The thing is that all my fat goes to my thighs, butt, and...|
|not sure?||im a 21 year old female looking to start a workout program but im finding it hard to find what exercises i should be doing...im looking to tone my stomache but and thighs and also strengthen my knees any suggestions im getting discuraged thanx...|
|Tiny bit to lose left? help please||Hi, I have just joined this site and am looking forward to posting and hearing professional comments.
I have been training/eating well for quite a while now and have just got a few more pounds to shift. Im 5 ft 2, and weight 106 lbs. I would just ...|
|AB ENERGIZER||Hello. I bought the ABTRONIC a while ago and it never came (guy who shipped said he never got the payment) so I bought another one called ABENERGIZER. I hear it's suppose it work better. I'm 15 years old, 175 pounds, 5'11". I do lots of weight traini...|