in today's video i'm going over the top seven compound lifts for strength of full form tutorial
of each exercise in this video i won't cover why each exercise is amazing and what muscles you're
working check out last week's video i'll leave a link in the description below if you want to know
more about each exercise and before we dive right in if you're new here make sure you subscribe to
my channel and hit the notification bell so you don't miss out when i release new videos every
single week leave your questions in the comments below i'm happy to help and of course give this
video a like if you enjoy the content okay the first and one of the best compound exercises we're
going to touch base on is the barbell back squat here are the main form points you want to hit when
setting yourself up to do a barbell back squat the bar is resting comfortably on your shoulders
with your neck in a neutral position feet just a little bit wider than shoulder width apart
as you drop down into your squat you want to make sure your weight is into your heels not your toes
and you want to make sure you keep a neutral spine so we don't want your butt sticking out we don't
want an arch in your lower back we want to keep a nice neutral straight spine before lowering
down into your squat make sure you brace your core and go down until your legs are about parallel to
the floor or a little bit lower when coming back up from your squat you want to drive your heels
down into the ground keep your body weight in those heels and squeeze your glutes to push you
all the way back up watch your knee alignment throughout the entire squat and make sure your
knees are not caving inwards on the way down or the way up most importantly select a weight where
you are able to perform proper form and build yourself up from there when you are done your set
walk the barbell back forward and place it back on the rack the second compound exercise we're
gonna touch base on here is the barbell deadlift one of my favourites again a few key form points
in the barbell deadlift is making sure the bar is nice and close to your shins you can do a double
overhand grip a double underhand grip i'm here doing a mixed grip make sure your back and neck
are both in a neutral position and you are hinged from the hips so you feel a little bit of tension
through your hamstrings before you lift when it's time to lift the bar up make sure you're driving
your heels down into the ground locking your elbows straight and pulling that bar as close
to your body as you can until you are at the top then lower the bar right back down there
are many different variations of deadlifts i just showed you what i call a conventional deadlift
here i'm showing you a sumo deadlift where the feet are a little bit wider apart toes
pointing out one last tip always brace your core right before you lift to protect your lower back
and try to lift in either flat shoes barefoot or with socks for a more stable connection to
the ground and a better movement pattern but in my opinion one of the most important form cues
of the deadlift is the hip hinge to really feel your glutes and hamstrings firing next compound
lift let's talk about the barbell bench press here are the main form cues you want to watch
for when doing this exercise when getting yourself set up in a barbell bench press you want to make
sure your wrists are just a little bit wider than shoulder width so when you lower the bar
down your wrists are right on top of your elbows make sure your eyes are right underneath
the barbell so that when you lift it off the rack it's going to be right above your chest
your feet should stay on the ground behind or beneath your knees pressing your feet into the
floor as you lift the bar to create tension in your hamstrings and glutes your head shoulders and
hips should all stay on the bench throughout the entire lift and your shoulders should be retracted
firmly against the bench to create a solid foundation if you're working out on your
own just make sure you're using a weight that you can lift comfortably without worry and if
you're going heavier just make sure you've got a spotter around to help you out next compound
exercise body weight pull-ups or chin-ups don't worry if you can't do unassisted i'm going to
show you some ways you can still get benefit from this exercise here i'm performing an unassisted
chin up so my wrists are both facing towards my body and my wrists are about shoulder-width apart
my core is locked nice and straight i'm not dangling or swinging through my legs my upper
traps are retracted and i'm working on getting as low as i can here i'm performing a pull-up so
overhand grip hands a bit wider than shoulder width but still the exact same form trying my best
not to arch my back when i'm at the bottom these are a little bit harder so i might be arching
a little bit because i struggle with these a bit more but core is nice and tight legs are straight
but hey don't worry if you can't do unassisted chin ups try these negatives or what we call
eccentric training so you're going to climb yourself up so your head's above the bar
still using the exact same form core is tight legs are locked straight no arch in my lower
back my shoulders are away from my ears and i'm lowering myself down using my upper back
muscles biceps and core and these will help you get stronger at your chin ups and pull-ups
you can also try band-assisted pull-ups or chin-ups exact same form legs are locked straight
shoulders away from your ears core nice and tight and not swinging all of these are great exercises
okay next compound exercise we're going to go over the form for barbell overhead press
when setting yourself up to perform the barbell overhead press you want to make sure your wrists
are about shoulder-width apart and mobile wrists are way better in this exercise so that you're
able to extend your wrist back towards your body a lot of people struggle with this one at
the start of each lift focus on squeezing your shoulder blades together to get the most power
and tilt your chin back just a little bit so you don't knock yourself in the chin with the bar you
want to have your feet about shoulder-width apart and a slight bend in your knee so your legs aren't
locked completely straight make sure your core is engaged and nice and tight so when you press that
bar overhead to full extension you don't get a huge arch in your lower back again always choose
a weight that you can lift comfortably over your head with good form and continue to build on that
weight as you get stronger only two left guys but these two are very important and not to be
forgotten let's talk about the barbell bent over row here are the main form tips you want to stand
with your feet about shoulder width apart bend your knees and then leaning forward from the waist
your knee should be bent just a little bit but your back is going to stay straight and your neck
is in line with your spine so everything is nice and straight you're going to grab the bar with
your hands in an overhand grip here i'm performing a variation of a bent over row where i'm doing a
reverse grip but traditionally you want to start with an overhand grip as you're pulling the bar
towards your sternum you want to think pulling your elbows backwards and activating your lats
i'm here performing a variation again where i'm pulling the bar more to my lower abdominals which
just gets a little bit more lower and mid trap activation if you're just starting out start in
an overhand grip and you're going to pull more towards your sternum as opposed to your lower
abdominals if you guys want a video of that just let me know in the comments and i can create a
quick video for you to show you how that one's done and as always pick a weight that you can
perform with good form you should be able to hold this contraction at the top for one to two seconds
to really feel that muscle activation if you can't do that the weight is probably too heavy for you
okay last but certainly not least a dumbbell carry also known as a farmer carry
this is a great full body exercise for building total body strength and cardio so when you're
performing this exercise you're going to hold two heavy dumbbells at your sides and what i call
think straight walk straight this is going to help you build your grip strength to get stronger in
all of the other compound lifts you want to make sure you're walking forward core is nice and tight
glutes are tight shoulders are away from your ears and retracted try to squeeze your shoulder blades
together to ensure you're walking with proper posture and squeeze your glutes to really prevent
rocking through the hips again choose a weight that you can comfortably deadlift off the floor
and walk with for a given distance continue to perform this exercise and watch the magic
happen okay so there you go some proper form tips for the top seven compound lifts you should be
doing on a regular basis remember check out the other video i put up from last week talking all
about why you want to be doing these exercises on a regular basis to blast body fat and get
stronger don't forget to subscribe give this video a like if you enjoyed it and of course
leave me your comments and questions below i'm always happy to hear from you guys
have a great day happy lifting and i will see you in the next one you