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

[dylannme]

Thank you for sharing this.

[chazzy1864]

Hey guys, newer lifter here and just wanted to say great thread, lots of great info for someone like me and ill be sure to put these to work in the gym. quick question, when i first started doing deadlifts i really didnt feel comfortable with the lift and my buddy showed me the one where you keep your legs straight, romanian i think he called it? anyways i was just wondering if im missing out on this lift or if it is a solid deadlift substitute

That would be a stiff legged deadlift. If he called it romanian than he just called it wrong.

http://www.bodyrecomposition.com/tra...l-vs-sldl.html


RDL is a ham/glute exercise.
SLDL is a low back exercise.

I would not replace traditional deadlifts w/ either of them.

[joshuaty2010]

Wow great post. Useful! I try this at home. Thanks!

[scwrestler21792]

hey man thanks for the quick response and good advice, i did start doing the regular deadlifts after I read this and I think that the small amount of time i spent doing stiff legged lifts may have helped my from because the regular deads felt alot more comfortable and the weight was going up alot easier. ill be sure to stick with the standard ones, thanks again man!

[chazzy1864]

hey man thanks for the quick response and good advice, i did start doing the regular deadlifts after I read this and I think that the small amount of time i spent doing stiff legged lifts may have helped my from because the regular deads felt alot more comfortable and the weight was going up alot easier. ill be sure to stick with the standard ones, thanks again man!

Both are still good. But I'd consider them secondary exercises. I like to have RDL as a second or third exercise on leg day and SLDL is perfect at the end of back day.

[SERLY]

nice info............

[muscleman353]

vox im a guy interested in gaining mass and strength.do u believe i should learn how to power clean if i am interested in mass (mostly) or it doesnt contribute to mass?also tell me f the power clean can be executed with flat shoes(n not olympic ones) with regular bars instead of olympic.
last question:to full squat u need oly shoes or u can do wwith flat?

[picktheglovesup]

nice thread man

[BigNick16]

good post!

[Nickl09]

Great post! Thanks a lot, definitely going to help me out with my form

[AcuteElbows]

Extremely helpful thanks alot!

[TRempel]

Good thread OP!

[radred21]

This is some good basic information to have. I am new to the forums and still fairly new to working out, but I did do research before working out and basically stuck to big compound moves like these at the start, so I'm kind of glad to read this thread and see I started out on the right foot.

[Nicc85]

I definetily find that going specific slows down growth. Doing compound lifts in crossfit helped me pack on a few kgs, after going back to the gym i got too specific and didnt see too many results size wise. Its a simple and undeniable fact that the more muscle you stimulate the more you stand to grow.
Time to get compound and get massive!!

[leecbenny]

Ｇreat post!!

[chazzy1864]

I definetily find that going specific slows down growth. Doing compound lifts in crossfit helped me pack on a few kgs, after going back to the gym i got too specific and didnt see too many results size wise. Its a simple and undeniable fact that the more muscle you stimulate the more you stand to grow.
Time to get compound and get massive!!

facepalm.jpg

[christanimus]

Awesome tips man!

[LeonRokky]

nice, but the bicep curl is by far the best compound lift imho

[jmorley]

Good info. Thanks!

[Jonodf]

Thanks for the info Just a heads up - Both 'Bench Press' videos have been removed.

[barnzey8]

thanks heaps

[ubermench8]

thanks for the videos. it's very helpful

[musledesire]

It is very good post.

[kokidpham]

good info and nice guides thx

[BrickFitness06]

All this is great information!!

[BrickFitness06]

Deadlifts are very controversial, hyper extensions are a great substitute,if you dont feel comfortable with deadlifts. The "romanian" is just a term for "straight legged deadlifts" Hope this helps!

[medjen]

Deadlifts are very controversial, hyper extensions are a great substitute,if you dont feel comfortable with deadlifts. The "romanian" is just a term for "straight legged deadlifts" Hope this helps!

Actually, your post is nearly entirely incorrect.

Hope this helps!

[-Lucifer]

Deadlifts are very controversial

No.

hyper extensions are a great substitute

No.

The "romanian" is just a term for "straight legged deadlifts"

No.

Hope this helps!

No.

[mljoshua]

I agree completely. The basics are plenty enough info for newbs. If any of them are still training after 3 months, then they're probably interested enough to do some research on their own, and may actually benefit from some additional details.


I see much posting by skinny kids, asking about minor details of training that even a Pro wouldn't be bothered with. Over-thinking seems to be the order of the day on this, and other forums on this site.

It isn't rocket science, people. Train. Eat. Rest. Repeat.

I love your sig line - "You can't out train bad nutrition." I have a friend using the PX90 routine, but still eats all kinds of junk. It's not working....

[sharetruth]

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