Weightlifters, power lifters and cross-fit trainers are truly the strongest people! How do they workout – how do they gain so much muscles and strength? The trick is they include plenty of compound exercises in their fitness schedule which explains their strength and high fitness levels. Compound exercises help in targeting specific muscles. They help in offering good stability, they offer great structural support and include lot of muscular force.
Best Compound Exercises For Muscle Strength
Squatting is the best way to build muscles and strength. Squatting heavily and squatting often is the best form of compound exercise. Squats help in building specific muscles. With every 10 pounds of your body weight, you can add as much as 1 inch of muscle weight. Squat is a common form of compound exercise which builds muscles in a systematic way. Start by standing straight, keeping your feet shoulder width apart. Keep your hands straight pointing forward. Slowly go down and lower your body as if sitting in a chair. Stay in the position for 5 seconds and get back to original position. Repeat at least 20 times in a session. Squat as a compound movement can be done in the hip dominant way with hips positioned far back, with feet wide apart and even with low bar.
Reverse Grip Bent-Over Barbell Rows
Just as with many compound movement, a reverse grip barbell row is an effective way to strengthen your muscles. Reverse grip bent-over helps in creating tension in the whole body, which helps in giving a massive complete look. For this exercise, you need a barbell in your hand. Bend a bit forward from your waist so that your chest leans forward. Your knees will be a bit bend. Keep your feet some distance apart from one another. Hold the barbell with your hands. Start keeping your arms completely extended. This will let the barbell hang from shin level. You can then row or lift the barbell, towards the stomach area. You will again get the barbell down to the start and repeat. Your head should be up, your back will be flat and shoulders shoulders shall be back throughout. This will give your back good support.
Bent leg is preferred since this helps in building glutes muscles which is the strongest muscle. Start the exercise by grasping the barbell or dead lifting it from the floor. This should be done at shoulder width distance. You will then slowly lower this bar to the top of feet as you bend the hips, as you move your legs to downwards position. Gently keep bending your knees as you go down. Your spine shall be straight. This will ensure that your back is almost horizontal when in the lower pose. As you feel a stretch in your hamstring, you will lift the bar by slowly extending your knees and hips till you stand up straight. If your shoulder are round, you can pull them back slowly. Repeat the exercise.
Dips is done mainly for the chest and the triceps. Dips are the most effective and oldest compound movement, quite beneficial and helpful in building triceps, shoulders and chest muscles. To start the exercise, you will hold your body at your arm’s length. Your arms shall be well locked above bars. Inhale and gradually lower your torso downward. Your torso has to be upright and your elbows will be close to the body. This will help in better movement of torso. You can lower a bit till you form a 90 degree angle with your forearm and upper arms. Exhale and slowly push your torso back. Re[eat this movement as requirement. You can take help from a spotter to hold on to your legs.
You can do this exercise in a squat rack. You will start by setting the bar on rack which is just above the level of your shoulder. Once, you are satisfied with the height, get just under this bar. You can place the back section of shoulders, just across this. Hold this bar well. Lift it from the back. Push your legs and then straighten the torso. You can move a bit away from rack. Keep your legs a short distance apart. Your toes shall be pointed out. Try and keep you head up. Your back shall be straight. Gently lower the bar and bend the knees. Sit down with hips and keep a straight posture. Your head shall be up. Continue. Your hamstrings shall be on the calves. Keep your breath normal. As you exhale you will raise the bar as you push down the floor, using your heels or using feel. Your legs will be straightened. Hips should get back to starting position. Repeat.