Compound exercises are a HUGE go to when I am programming for clients and classes. Compound exercises are exercises that involve multiple muscle groups / joints at the same time. There are so many benefits to adding compound exercises into your routines, especially if you are low on time. Isolation exercises (ex: bicep curls, tricep pull down, etc.) are great BUT you do get more bang for your buck when you involve multiple muscle groups and joints.
Here is why you should add compound exercises into your routine...
-burn more calories
-work more than one muscle group at a time
-increases muscle mass
-improves intramuscular coordination
-elevates heart rate (need more effort to perform exercise)
-more bang for your buck in a limited amount of time
Examples of compound exercises:
- Deadlift: uses forearms, lats, glutes, hamstrings, core, upper/mid/low back
-Reverse lunge to bicep curl: uses glutes, quads, hamstrings, core, biceps, hips
-Squats: uses guads, glutes, calves
-Plank rotations (tspine rotations): core, shoulders
-Dumbbell snatch: hamstrings, glutes, core, shoulder, tricep
-Renegade row: traps, lats, core (specifically rectus abdominus and obliques), biceps,
- SOOOO MANY MORE
Take away: Compound exercise allows you to get a full-body workout in less time, keeps your heart rate up giving you a boost of cardiovascular benefits and typically you burn more calories. Most compound movements replicate real-world movements which help build strength for everyday living.
Meg DeSalvo Fit