미래가치를 창출하는 글로컬 산학일체 혁신대학
The Big 3 Compound Movements
By Lee Jun-hyeong Cub Reporter, Junior of Chemical and Biological Engineering
In weightlifting, athletes focus on The Big 3 Compound Movements. This is a generic term for the squat, bench press, and deadlift, which is featured in the sport of powerlifting. If you go to the gym these days, you can see that people do these exercises regardless of gender.
These movements are important to your overall strength. The first movement helps to develop core muscles that are utilized when performing any exercise. The second is complex joint exercise. As a result, more muscles intervene than in other exercises. This promotes the release of various hormones. The third movement helps develop whole-body muscles by developing motor neurons. Let’s take a look at The Big 3!
A squat is a good exercise to develop hamstrings (rear thigh muscles) and hip muscles. It also helps with the development of erector spinae muscles.
Spread your feet out slightly wider than your shoulders and spread your toes out a little bit. Secure the entire foot so that the weight does not tilt too much to the front or back of the foot. Breathe in and keep the diaphragm tightened while pushing the stomach out. Just as your feet open sideways, your knees should go down slightly outward. Meanwhile, the entire back should be straightened so that no part of the spine is bent. When you put the barbell on your shoulders, you should put it on the thickest part of the shoulder and spine and pull it hard toward the body to maintain tension.
2. Bench press
The bench press is the heaviest upper body exercise and a typical chest muscle exercise. Holding a heavy weight means that various muscles and joints are used.
When bench-pressing, hold the barbell with a wide grip. Keep your feet on the floor a little wide apart. Also, the waist should be slightly raised from the floor, arching the entire back, and the position of the barbell should be at about the center of the chest.
The Deadlift is a movement to lift a stationary object and a representative lower body strengthening exercise. It is an especially important exercise that gives nutrition for muscle development of the hip and rear thigh muscles and overall muscle development. Therefore, it can increase and improve muscle strength for the whole body. It is important for the entire lower body to move smoothly as the hip moves. For this purpose, the barbell should be placed over the center of the foot, at the body's center of gravity. When you lift the weight, you have to lift it with the entire sole of your foot firmly embedded in the ground. At the end, the spine should remain fully extended and neutral throughout the exercise so that there is no forward bending of the spine.
Try the big three compound movements the next time you work out. When you develop a program that works for you, the gains will appear. Along with taking care of your health through proper eating habits, The Big 3 will help you make a better body.