Exercise is great to benefit your health, from increasing your heart’s strength for blood circulation or increasing your bone density with resistance training! Now what would be some exercise techniques one may use to achieve these benefits? Lets look at the most effective “compound lifts exercise” and why they can help out in getting better muscle development!
Defining single joint and multi joint lifts
Lets first define the differences between single joint exercises and multi joint exercises.
Single joint exercises would be where an exercise causes a flexion or extension around one joint. An example of a single joint exercise would be bicep curls because a majority of the flexion and extension occurs around the elbow joint.
Multi joint exercises or also known as “Compound Lifts” are where there are multiple joints creating flexion and extension. An example of one the most powerful multi joint exercises is the squat! In the squat flexion and extension are created around the hips, knees, and ankle joints to allow the body to move from a “closed or flexed” position to an “open or extended” position.
What are the benefits of using compound lifts?
Unlike single joint exercises the compound lift causes the body to pass through more movement thus burning more calories and recruiting more muscle fibers! If you are physically able to use compound lifts, you will tremendously maximize your workout time for burning calories while building muscle! Finally, the dynamic nature of compound lifts allows you to hit more muscles in a single exercise rather than having to do 5, 6, or 7 exercises in a session.
What are some compound lifts?
Squats
Deadlift
Clean and Jerk
Snatch
Shoulder Press (barbell or arnold press with dumbbells)
Push ups
Rows
Pull Ups
Lunges
Additional Resources
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What is your favorite compound lift?
comment below!
