Compound lifts are multi-joint movements that recruit large amounts of muscle simultaneously. The four main lifts are the squat (quads, glutes, core), deadlift (posterior chain, back), bench press (chest, triceps, shoulders) and barbell row (back, biceps). They produce the greatest hormonal response (testosterone, growth hormone), the most total muscle activation and the most efficient strength gains per training hour. Most evidence-based strength programmes centre on compound movements as the foundation, with isolation exercises as supplementary work.
Key points
- Multi-joint: squat, deadlift, bench, row
- Largest hormonal and muscle response
- Most efficient strength gains per session
- Foundation of evidence-based strength programmes