The 5 most important compound exercises and their importance
- Reading time: 10 min.
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!”