A compound movement is an exercise that utilizes two or more body parts. More movement means more muscle use!
1. Deadlift. This targets the forearms, lats, glutes, and hamstrings.
Stand with your feet about hip-width apart. Make sure you are close to the bar. Drive your hips back. Take tension out of the bar which is the most crucial part of a deadlift. Be sure to not jerk the bar to gain momentum, you should be focusing on tightening your muscles. A trick is to pretend there are oranges in your armpits and you are trying to make orange juice. As the bar approaches the knees, finish in a tall standing position.
2. Squat. This targets the forearms, lats, glutes, and hamstrings.
Stand with your feet shoulder-width apart in the squat rack. Focus on pressing your heels to the floor, not your toes, to activate your hips. Move downward in a controlled and eccentric phrase toward the floor. Move the tailbone toward the floor, while maintaining a tall, engaged torso. Push the floor away and rise to stand, fully extending.
3. Loaded Carries. This targets your grip, shoulders, back, core stabilizers, arms and legs. It’s a full-body exercise!
Brace your core and bend down. Grab two of the heavy implements you will be using and walk as far as you can. Reset and do it again…and again.
4. Pull-ups. This targets your forearms, biceps, shoulders, and abdominal muscles.
Grab a pull-up bar or use a gravity assisted machine. Your arms should be fully extended. True pull-ups work through a full range of motion. Pull your body up until your chin is over the bar. Lower the body in a slow, controlled manner until arms are fully extended.
5. Push-ups. This targets your shoulders, pecs, triceps and abdominal muscles.
Place your hands on the floor directly under the shoulders with fingers spread wide. Keep your head in line with your body and bend the elbows to lower the chest with control toward the floor. Do 5 sets of 15 to start!
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