Compound Movement Tutorials

Let's get your technique right to avoid injuries and allow for progress.

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Bench Hip Thrust

The Bench Hip Thrust is one of the most effective exercises for glute activation, strength, and muscle growth. By placing the upper back on a bench and driving the hips upward, this movement maximizes glute engagement while minimizing strain on the lower back. It not only enhances athletic performance by improving hip extension—crucial for sprinting and jumping—but also helps reduce lower back pain by strengthening the posterior chain. Additionally, it supports better posture and spinal alignment, making it beneficial for both fitness enthusiasts and those recovering from injuries. Incorporating hip thrusts into your routine can also contribute to greater squat and deadlift performance, making it a must-have exercise for overall lower-body strength and aesthetics.

Incline Dumb-bell Press

The incline dumbbell bench press is a powerful upper-body exercise that targets the upper chest (clavicular portion of the pectoralis major), shoulders (anterior deltoids), and triceps. By pressing at an incline (typically 30-45 degrees), it shifts emphasis to the upper chest, helping to build a well-rounded, defined chest. Using dumbbells instead of a barbell allows for a greater range of motion, improved muscle activation, and better muscular balance between both sides of the body. Additionally, it engages stabilizing muscles, promoting shoulder health and functional strength for everyday movements.

Sumo Squat

The sumo squat is a lower-body exercise that targets the inner thighs, glutes, quads, and hamstrings while also engaging the core. It differs from a regular squat by using a

wider stance with toes pointed slightly outward, placing more emphasis on the inner thigh muscles (adductors).

How to Perform a Sumo Squat:

  1. Stand with feet wider than shoulder-width apart, toes angled out.

  2. Keep your chest up, core engaged, and hands in front of you or holding a weight.

  3. Lower your body by bending your knees, keeping them aligned with your toes.

  4. Go as low as your mobility allows while maintaining a neutral spine.

  5. Push through your heels to return to the starting position.

This movement improves lower body strength, enhances flexibility in the hips, and activates the glutes and inner thighs more effectively than a standard squat.

Chin Up

The chin-up is a highly effective upper-body exercise that primarily targets the biceps (biceps brachii), upper back (latissimus dorsi), and forearms. By using a supinated (palms facing you) grip, it places greater emphasis on the biceps while still engaging the lats for overall back development. Chin-ups also strengthen the core and shoulder stabilizers, improving posture, grip strength, and functional pulling power. As a bodyweight exercise, it enhances relative strength and endurance, making it an essential movement for building a strong, athletic physique.

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