Beginner's Guide: 6 Basic Compound Lifts, and How to do Them

[VoxExMachina]

Didnt want to start a new thread for such a small queastion and it kinda links back to the op. I use the overhand underhand grip for deadlifts. Just wondering if you need to alternate which hand is under and which is over??

I suppose the "best" answer would be to alternate, but I honestly don't think it makes that much of a difference. Personally, I just use whatever grip feels most "natural" that day.

[CLK-GTR]

Didnt want to start a new thread for such a small queastion and it kinda links back to the op. I use the overhand underhand grip for deadlifts. Just wondering if you need to alternate which hand is under and which is over??

it doesnt really matter, just use whatever you feel most comfortable with. youre training your back and legs, not your forearms.

[chazzy1864]

Didnt want to start a new thread for such a small queastion and it kinda links back to the op. I use the overhand underhand grip for deadlifts. Just wondering if you need to alternate which hand is under and which is over??

You didn't need to start a new thread, or ask in this thread. If you searched, you would've found a plethora of threads on that very subject.

[400Lb Gorilla]

good post vox, gotta a few pointers for the shoulder press from it.
cant rep you for a while i guess, must spread it around lol

[Dryske]

Extremely usefull thread, now i know why i messed up my rotator cuff on the bench. Now im stuck with dumb bells for who knows how long. wish i would have seen the dave tate vid years ago.

[ToughNickPro]

I am 15, and really dont want to hurt my back, can I do shoulder press seated with dumbells? That would help more i believe, if not please explain.

Thanks.

[...Kennedy]

Fantastic thread Vox!

[jkreuze]

I am 15, and really dont want to hurt my back, can I do shoulder press seated with dumbells? That would help more i believe, if not please explain.

Thanks.

Overhead press with a barbell is better for muscle balance and it is better to do it standing because you are using your back muscles and abs to maintain an erect posture. Also you can cheat a little on the last rep with your legs if you have to.

Also, nice thread
(let's not derail things)

[HealthXpert]

can a invoice user how has just started can go for these steps....

[effortliss]

Nice info vox, hope to learn from this stuff since I'm new and all!

[tdpubs]

These exercises by themselves can take you far. If you're just starting out or like me, starting over; this is exactly what you need to do to get your body into the shape it takes to pack on muscle.

[squat_oz]

"You can leg press, but thats gay"
lol

[OboePlayaz1988]

Just wanted to say that barbell rows and military presses are harder than they look! But I like concentrating on proper form and tightness in proper areas of the body instead of looking around wondering what everyone thinks because who cares anyways. . .

I'm trying not to hurt myself.

[cib0_madu]

Thanks for the info! was a great help.

[pivo154]

Nice vids!

[Arkadian]

subscribed. good stuff here for sure. <3 compounds

[jeromethechicken]

Awesome thread! I made the mistake of not getting serious with squats when I first started. I found out that, while leg presses are a great way to supplement my leg routine, nothing builds a great foundation like squats.

[ckirsch714]

Thanks OP for all of the info. My high school football coaches (of all people) never took the time to teach proper form when performing these lifts so I need all the help I can get. My Rippetoe book and dvd are in the mail, but this thread and many others have made for some good reading as I prepare to lift. Much appreciated!

[benchbig1day]

hey everyone,

let me know if you have any personal vids of workouts, etc. -- I am looking to buy some signatures too. Email me, it's in my profile.

thanks,

Frank

[sixfootone]

very good read. dave tate's explanation was very helpful

[PhreshStylez]

Very helpful tips, thanks

[ALLNECK]

Great thread

[hessunit]

Didnt want to start a new thread for such a small queastion and it kinda links back to the op. I use the overhand underhand grip for deadlifts. Just wondering if you need to alternate which hand is under and which is over??

I would say alternate. Also, not everyone can use an alternate grip effectively. It depends on your musculature and joint mobility to a great degree. For me to do an alternate grip (which DOES help me lift heavier) it throws my shoulders out of square too much (so they are not sitting horizontal so to speak). To me, this makes the lift more dangerous. I say go with straps if this is the case, but not till your heavy sets.

[TexasHeadHunter]

Great post - very helpful

[BIGEOD]

Thanks for posting this up VoxExMachina. It allowed me to correct a few mistakes on my lifts.

[TheCartographer]

Thanks Vox that really helped.

[iCookie]

Sorry to say, but that squat video is fail. Many flaws in his form, just look at the comments on youtube for the video.

[Calisthenic]

Wheres the pullup bar dude? lol builds muscle endurance

[VoxExMachina]

Wheres the pullup bar dude? lol builds muscle endurance

5. Pullups & Chinups:

Pullups (palms facing away) and Chinups (palms facing toward you), are also good mass-building exercises for your back. We all know how to do these from grade school (along with the Flex-arm-hang, right?)

There's not a lot of mystery here. Grab a bar and pull yourself up. If you can't do a pullup/chinup (or can't do many), place a chair under the bar and put one foot on the chair. As you pull yourself up, use your leg to assist you. When you reach the top, stop assisting yourself and lower yourself using just your arms.

Think about bringing the bar to your chest (not just eye level), and lean back slightly at the top of the movement. Don't swing your body, or "kip" yourself up with your hips. Use slow, controlled movements.

Once these become easy to do with just body weight, you can do them weighted with a dip belt, or with a dumbell between your feet. (Or small children hanging from you).

For More Information:
http://www.exrx.net/WeightExercises/.../WtPullup.html
http://forum.bodybuilding.com/showpo...9&postcount=19 <-- Read this!

?? Did you read the post?

[Gearsy]

As a true noob to all of this thanks for the info vox, will help me alot with my form. Been reading my self stupid since joining. For other new guys like me, the answers are here, just takes some time and initiative to find them. Now if I can figure out how to rep I'll be sending it your way vox, thanks again and all of the guys here giving new guys alot of info.