The best compound exercise

Fitness & Spa

By now we all know, hopefully, that whatever your goal, whoever you are, compound lifts are really, really good for you. They should absolutely be a part of everyone’s training programs.

A compound movement can be defined as: Any exercise that engages two or more different joints to fully stimulate entire muscle groups and multiple muscles.

A major benefit of using compound, or multi-joint, lifts is the systemic stress they exert throughout the target muscles and neighbouring areas (in the case of squats and deadlifts, the whole body is forced to work systemically, thus producing a total-body effect). This results in more calories burned and more lean muscle added.

So, what are they and what do you need to know about them:

Barbell Bench Press

Focus: Chest, Anterior Deltoids, Triceps

Tip: Keep the rib cage high, the lower back arched and the shoulders down and back for maximal muscular recruitment.


Focus: Thighs, Hamstrings, Lower Back, Traps, Forearms

Tip: Rather than rebounding the bar off the floor each rep, come to a dead stop instead, this will remove momentum and force more muscular action.


Focus: Thighs, Hamstrings, Glutes

Tip: Make sure to keep your head up, lower back slightly arched, and the bar set on the upper traps as you squat slowly to a position where the thighs drop just below parallel to the ground.

Bentover Row

Focus: Lats, Traps, Rhomboids, Lower Back

Tip: Keep the knees slightly bent to help support the lower back. Bend the torso at about an 80-degree angle. Pull the bar to the belly button to activate the lats to a greater degree.


Focus: Lats, Traps, Rhomboids

Tip: Change the width of your grip to stimulate different parts of the back. In addition, experiment pulling to the upper, mid and/or lower chest for even greater variation.

Which is best you’re asking then? We’re afraid it’s going to be a bit of a cop out answer… all of them! That’s right, every compound exercise (even those not described) has its merit. They all help create strong, healthy bodies and should absolutely be a fundamental building block to any program.

If you want to learn the techniques for these exercises or include them in your program, be sure to speak to one of our Fitness Team.

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Book Now for 20th July onwards

The SnowDome remains temporarily closed but in anticipation of a hopeful opening we are now accepting online bookings for Monday 20th July onwards. This opening date may be subject to change and in the event we are not open for your booking then our relaxed booking terms and conditions will apply to all guests with pre-booked activities, as follows:

Temporary Closure Relaxed Booking Terms & Conditions

For New Bookings (made after 21st March) - We want to reassure all our guests making future bookings to visit from 20th July onwards, if the SnowDome is not re-open in time for your future visit, we will refund the entirety of your booking or provide a transfer to a later date of your choice. You don’t need to take any action, we will contact you as required.

Please do contact Guest Services should you have any further questions at guestservices@snowdome.co.uk

We look forward to welcoming you safely back to the SnowDome as soon as it’s appropriate to do so.