The 5 most important compound exercises and their importance

Compound exercises, what are these exercises and what exactly are they good for?

Perhaps you've heard of them before, but maybe now you're thinking “heh, what exercises?”. I'm talking about the following exercises: compound exercises! Exercises such as the well-known deadlift, benchpress and squats, among others. 'Well,' you will now think, fine that these exercises are called that, but what exactly are compound exercises? Therefore, I have gathered all my information about compound exercises and bundled it in this blog. What are compound exercises, what are compound exercises for and when should you do them?

Well, you will think now. 'Fine, but what exactly are compound exercises?”

What are compound exercises?

To begin with the most important question and explanation: what are compound exercises? Compound exercises are exercises in which you work several muscle groups at the same time to perform them well. Often there is one main muscle group used in these exercises, but there are also many other muscle groups used! A kind of multi-exercise you can call it.

What are compound exercises good for?

Compound exercises are exercises that engage multiple muscle groups, and this has several advantages!

• By stimulating multiple muscle groups in one exercise, you save time! This is ideal if you have less time to train and still want to effectively work multiple muscles.
• Because you have to engage several muscle groups during a compound exercise, you will also effectively train on reaction speed, balance, and coordination. These are three incredibly beneficial aspects for improving your overall fitness.
• Since your body has to engage more muscles simultaneously and focus on coordination and balance during execution, more energy, in the form of calories, will be burned. Perfect!
• Additionally, a compound exercise, by activating a large number of muscles, leads to the release of significant amounts of growth hormones and testosterone in your body, which logically results in increased muscle growth. These growth hormones and testosterone contribute to the muscle growth of the activated muscles, as well as to the overall muscle growth of the entire body.

So when is the best time to perform these compound exercises?

Both compound exercises and isolation exercises have their own benefits, and the combination of both will provide maximum stimulation. So be sure to combine the two in your training plan!

I recommend starting each training session with 2-4 compound exercises (depending on the number of days you train and which muscle groups you train on those days), and then finish with one or two isolation exercises. This combination will ensure maximum stimulation for the muscles.

Now that you know all the ins & outs about the compound exercises, it's time for the next step: getting to know the five best-known compound exercises! Below I will discuss these five exercises, including which muscle groups you are training and the correct execution. Go for it!

1. Deadlifts

Which muscles you train with deadlifts

Primary:

• Hamstrings
• Gluteus (both maximus, medius, and minimus)

Secondary:

• Quadriceps
• Abdominals
• Iliacus & psoas major (to flex the hip)
• Calves (gastrocnemius & soleus)
• Back & neck muscles (trapezius, rhomboideus & levator scapulae)

Hoe je de deadlift uitvoert

• Ga voor de barbell staan en zet je voeten uit elkaar neer op heupbreedte. Zorg dat je stevig staat en buig je knieën tot je bovenbenen parallel staan met de grond. Een veelgemaakte fout is dat de onderrug bol of hol wordt getrokken. Een rechte rug is een belangrijk aspect om blessures te voorkomen.
• Pak met beide handen de barbell vast. Positioneer je handen net wat breder dan je schouders. Je kunt kiezen voor de overhandse grip of de mixed grip. Bij de overhandse grip heb je beide handpalmen naar je toe om zoveel mogelijk kracht op te bouwen. Bij de mixed grip heb je één handpalm naar je toe en de andere handpalm onderhands van je af. Hierdoor kan je extra zware gewichten tillen omdat de barbell op deze manier niet snel uit je handen glijdt. Zorg er wel voor dat je goed opgewarmd bent en rustig opbouwt om blessures te voorkomen met de mixed grip.
• Wanneer je gaat liften duw je als het ware met je benen de grond in, waardoor de rest van je lichaam vanzelf omhoog gaat. Je armen blijven recht bij deze oefening. Gebogen ellebogen kunnen alleen maar zorgen voor minder kracht en meer blessures.
• Wanneer de barbell ongeveer bij je knieën is, duw je met je heupen naar voren om het gewicht het laatste stuk omhoog te krijgen. Let erop dat je je benen niet te vroeg strekt. Wanneer je dat doet komt de kracht alleen maar vanuit je rug. Daardoor vergroot je de kans op een rugblessure.
• Je oefening eindigt rechtop en je strekt je bovenlichaam en benen uit. Let er wel op dat je je knieën niet overstrekt. Trek de barbell niet met je schouders omhoog, bounce de barbell ook niet, maar houd de barbell gewoon stil wanneer je boven bent. Houd dit één of twee seconden vast.
• Ga daarna gecontroleerd weer naar beneden. Doe dit niet te langzaam, er komt daardoor er onnodig veel druk op je onderrug te staan en dan neemt de kans op een blessure toe. Eigenlijk doe je dan hetzelfde als de weg naar boven maar dan precies andersom naar beneden. Dus eerst je bovenlichaam naar beneden laten zakken en wanneer de stang dan ongeveer bij je knieën is, zak je door je benen. Laat de halter niet op de grond vallen, leg hem rustig terug.

“Deadlift, because a strong back will support everything else you do”

How to Perform the Deadlift

• Stand in front of the barbell with your feet shoulder-width apart. Make sure you have a stable stance and bend your knees until your thighs are parallel to the ground. A common mistake is rounding or arching the lower back. A straight back is crucial for preventing injuries.
• Grip the barbell with both hands, positioning them just wider than shoulder-width. You can choose either the overhand grip or the mixed grip. With the overhand grip, both palms face you, allowing you to generate as much strength as possible. In the mixed grip, one palm faces you and the other faces away from you. This allows you to lift heavier weights since the barbell is less likely to slip from your hands. However, make sure you are properly warmed up and progress slowly to avoid injuries when using the mixed grip.
• When you begin to lift, push down into the ground with your legs, which will naturally lift the rest of your body. Keep your arms straight during this exercise. Bent elbows can lead to reduced strength and increased risk of injury.
• As the barbell approaches your knees, thrust your hips forward to lift the weight the last bit of the way. Be careful not to extend your legs too early, as this will cause the force to come solely from your back, increasing the risk of a back injury.
• You should finish the exercise standing upright, extending your upper body and legs. Be careful not to overextend your knees. Do not pull the barbell up with your shoulders, and do not bounce the barbell; simply hold it still at the top for one or two seconds.
• Then, lower yourself back down in a controlled manner. Avoid doing this too slowly, as unnecessary pressure can build on your lower back, increasing the risk of injury. Essentially, you are doing the same movement as on the way up, just in reverse. First, let your upper body lower down, and when the barbell is around your knees, bend your legs. Do not drop the barbell; gently place it back on the ground.

“Deadlift, because a strong back will support everything else you do.”

2. Squats

Which muscles you train with squatting

Primary:

• Quadriceps
• Gluteus (including maximus, medius, and minimus)

Secondary:

• Hamstrings
• Abdominals
• Iliacus & psoas major (for hip flexion)
• Calves (gastrocnemius & soleus)

How to Perform the Squat

• A good start is half the battle, so it’s important to prepare the squat rack before you start squatting. Set the safety bars to the correct height so that you can squat deeply, but the barbell is caught in time if something goes wrong. Make sure the barbell hangs just below shoulder height, allowing you to easily slide under it to lift it.
• Next, step under the barbell and let it rest on your shoulders. Puff your chest forward, maintaining a slight arch in your lower back. Then grasp the barbell. The width of your grip will vary for everyone. See what feels comfortable and stable for you. Usually, the barbell is held a little beside the shoulders.
• Now take two steps back. Position the heels of your feet shoulder-width apart and rotate your feet about 45 degrees outward. Keep your chest upright with a slight arch in your lower back, and ensure that your head remains straight. Now push your hips back and slowly lower yourself down as if you’re going to sit.
• It's important to lower yourself slowly; take your time with this. Aim to lower yourself in at least three seconds. Try to go as deep as you can; it’s okay if your knees come over your toes, but make sure to maintain the correct posture and keep your heels on the ground. If you find it intimidating to squat deeper, ask someone to spot you.
• After the eccentric movement of lowering down, the concentric movement of the squat follows, which is the upward phase. This may seem easy, but technique is also important here. Squeeze your glutes and ensure you push through your heels when coming up, not from the balls of your feet. Rise up using your legs and hips. It’s also crucial to keep your chest upright during the upward phase, maintain a slight arch in your back, and look straight ahead to prevent rounding your lower back. Keep your abdominal muscles engaged and exhale forcefully as you come up. Once you return to your starting position, inhale again, engage your abdominal muscles, and prepare to begin the squat again.

“Life has its ups & downs: we call them squats!”

3. Bench press

Which muscles you train with bench pressing

Primary:

• Pectoralis major & minor (major and minor chest muscles)
• Anterior Deltoid (anterior fibers of the shoulder muscle)
• Triceps
• Serratus anterior
• Coracobrachialis (coracobrachialis muscle)

Secondary:

• Rotator cuff (stabilizing shoulder muscles)
• Trapezius
• Latissimus dorsi (commonly known as the ‘lats’)
• Serratus
• Biceps
• Abdominals

How to Perform the Bench Press

• To begin the exercise, lie on your back on a bench and place your feet on the floor. It is very important to keep your buttocks and lower back in contact with the bench; otherwise, you may experience uncomfortable back pain.
• Next, grip the barbell with an overhand grip, placing your hands just slightly wider than shoulder-width apart. It’s easiest if you can lift the barbell from a rack while lying down. Ask for assistance if this isn’t possible.
• Then, lower the barbell until it is at the level of the midline of your chest. Make sure the barbell moves in a straight line downwards.
• Hold the barbell at this position for a moment and then press it straight back up. Repeat the exercise until you reach your desired number of reps.

Note: Ensure that your shoulders remain in contact with the bench during the exercise. Focus on doing the heavy work with your triceps and chest muscles. Also, make sure that the barbell does not touch your chest.

“Bench like a beast!”

4. Overhead (shoulder) press

Which muscles you train with the overhead (shoulder) press

Primary:

• Deltoids (both lateral, front, and rear)
• Triceps
• Trapezius

Secondary:

• Biceps

Optional when performed standing:

• Leg muscles
• Abdominals
• Glutes
• Other back muscles
• Rotator cuffs

How to Perform the Overhead (Shoulder) Press

• To begin, grab the barbell with the appropriate weight. The exercise should be manageable but also challenging enough for your muscles.
• Hold the barbell in front of you with a grip that is slightly wider than shoulder-width.
• Then, raise the barbell to shoulder height. Make sure to rotate your wrists so that your palms face forward (see the photo above for the position). This is your starting position.
• From this position, press the barbell upwards. Raise the barbell as high as your arms can extend, but be careful not to lock your elbows or overextend your arms.
• Hold the barbell in this position for a few seconds, then slowly bring it back to the starting position. Repeat the exercise as many times as needed.

“Life is better when you’re lifting”

5. Pull-ups and/or Barbell Back Rows

Pull-ups and barbell back rows are both exercises for your upper back. The pull-up is just a bit more challenging because you perform it with your own body weight, and the movement of your arms is larger than with a row. That’s why I mentioned both options, allowing you to start with a barbell row and eventually work up to your first full pull-up!

Which muscles you train with pull-ups and/or barbell back rows

Primary:

• Biceps
• Latissimus dorsi (also known as the ‘lats’)

Secondary:

• Brachialis
• Brachioradialis
• Teres Major
• Deltoid (back)
• Rhomboids
• Levator Scapulae
• Trapezius (both lower and middle)
• Pectoralis major & minor

How to perform a barbell back row

Grab a barbell and load it with a weight that suits you. Stand with your feet shoulder-width apart and slightly bend your knees.
Now squat down, grip the barbell slightly wider than shoulder-width with an overhand grip, and come back up. Your knees should still be slightly bent, and you should be leaning forward so that the barbell is about at your knees. Make sure to keep your back straight.
Now pull the barbell towards your body with a quick, explosive motion. The barbell should come just below your chest. Slowly lower the barbell back to the starting position and repeat until you reach the desired number of reps.

How to perform a pull-up

In most gyms, there is a special bar for pull-ups. Stand facing this bar and grab it with a very wide overhand grip. If you are shorter, use a step stool to reach the bar.
Now hang from the bar, inhale, and pull yourself up until the top of your chest is close to the bar. Try not to tense up and keep your movements as smooth as possible while pulling up. Again, practice makes perfect. The more you do pull-ups, the better you will become.
After pulling yourself up, lower yourself back down to the starting position in a controlled manner. Are pull-ups a piece of cake for you? Make it more challenging by using a dipping belt and attaching weights to it!

“Pull up or shut up!”

Boost Your Performance with Supplements

In addition to a good training program, proper nutrition and supplementation are essential to achieving optimal results. For compound exercises, we recommend the following dietary supplements: Whey protein helps with recovery and building muscle mass after intensive training sessions, while creatine improves your explosive strength and performance. A multivitamin ensures that you get all the necessary vitamins and minerals, which is important for your overall health and recovery. Magnesium supports muscle function and helps prevent cramps and fatigue. These supplements are perfectly tailored for compound exercises and help you get the most out of your workouts.

Last but not least

My personal tips to get the most out of your workouts!

• Pay close attention to your breathing! Good breathing is key during your exercises. You perform your exercises best when you exhale during the exertion phase of the exercise and inhale deeply during the relaxation phase. For squats, this means taking a deep breath before/during the downward movement and exhaling as you exert force to come back up. Make sure to maintain tension in your abdominal muscles at all times to prevent injuries!
• Ensure you have a solid foundation in terms of nutrition and hydration. Your body functions like a furnace and literally needs ‘fuel’ to continue functioning well, especially during intense workouts. A balanced diet (proteins, fats, carbohydrates, and vitamins) and staying hydrated throughout the day are incredibly important.
• Allow for enough rest and recovery periods. Training is very important, but recovery is even more crucial! This happens through both physical and mental rest. Getting enough sleep, allowing your body to rest, and ensuring mental relaxation are all extremely important. Want to learn more about what stress does to your body? Then check out the following blog! Super interesting: Stress and its impact.
• Ensure proper technique when performing exercises and consider having this checked by a (personal) trainer, workout buddy, or simply by filming yourself and checking your form. The right technique while performing your exercises not only helps prevent injuries but also allows you to get even more out of your workouts. An incredibly important aspect, indeed!

Let’s do this!