6 mins read

From interest rates to lifting, compounds are the bedrock for growth. Compounding your hard-earned money into the market, and over time you’ll see positive results. This is the same as lifting. Just like the market, if you do it right, you’ll grow exponentially.

I will be explaining the main compound movements that every lifter should have in their arsenal. Of course, it depends on whether if you’ve prior injuries, medical conditions or disabilities, so check with your medical practitioner and/or training coach before you perform them and tune them accordingly.

The Bread and Butter

It doesn’t matter if you’re a powerlifter or a strongman, certain lifts are essential to all lifters. Even in sports that are unrelated to bar work (golf, tennis, etc.), they are one of the most useful and effective ways to build a general base of strength and size.

These workouts aren’t limited to your body mechanics but use them to your advantage.

They are:

  1. Deadlift
  2. Bench
  3. Squat
  4. Overhead Press
  5. Bend Over Row

There are many variations of these workouts but let’s go through some of the basics. But why these?

You see, the human body mechanics are made up of joints and muscles. Just like in a robot, these joints are linkages that adhere to the laws of physics. They have limitations on how they function as well as leverages that you can maximize upon.

Since we have certain mechanical limitations, the 5 movements stated above maximizes our limitations and improve our basic movement mechanics. The 4 basic compound movements are the bedrock of them all. They are simple movements, which trained correctly, produce tremendous results in the department of size, strength and stability.

Having built a solid base will assure you a better performance in most sports that you play, improved stability to promote joint and muscle longevity and you’ll look a whole lot better anyways – so that’s a plus.

How Should I Do It?

No one is built equal, so it is hard to tell a crowd specifically what to do. That is why coaches and trainers are the perfect people to look for. Alternatively, there is a plethora of information out there on the web. We too have our articles on how you can improve your strength, size, to lose weight and so on.

On that note, I can set a few ground rules on which you can set as cues to perform to maximize performance and to reduce injury.

  1. ALWAYS activate your core. Learn how to brace during your lifts as it increases overall body stability. Learn how to perform the Valsalva manoeuvre here.

2. NEVER put your body into an awkward position. If you find yourself in a weird position where you have to wiggle your way thru or you feel your muscles tightening and unable to perform a full range of motion – STOP. Seek professional help.

3. Wear proper footwear. Do not wear your typical running shoes and honestly, converse shoes might be flat, but its toe box is narrow. So, if you have wide feet, do get a pair of Metcons or Nano 9 instead.

4. Understand the intended exercise and what muscles are being primarily activated. For example, the prime movers of the deadlift are the Glutes, Hamstrings and Quads (Sumo variation). Therefore, a deadlift is a push action and not a pull. So, if you feel your lower back taking the brunt, you’re most probably going off course.

Do your due diligence and understand the technique to the tee. If possible, have a trained personal coach guide you in your technique as it differs from person to person.

But I Don’t Want to Grow Big

Understandable. Everyone has their own goals and body outlook. So here are some facts. First of all, it is hard to grow swole. It takes years, proper nutrition and rests for it to happen.

For the ladies, it is even harder for you to grow “big”.

What you all should focus instead is to get stronger, be more stable and get in tune with your body and understand its weaknesses and leverages. That is why you need the power of compounds.


“The power of compounds” isn’t just a fancy name but it holds for many things that we do. Practice makes perfect uses the power of compounds. By practising every day, you essentially compound your efforts and make it perfect.

By making the 5 compound movements as a priority in the gym will churn out results faster than any other exercises.

Remember, understand yourself, look after yourself and check with a medical practitioner or a qualified coach to guide ad train you.


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