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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Temporarily closed from 21st March

We have taken the difficult decision to temporarily close the SnowDome from 21st March as we believe this is the right thing to do to protect the health and wellbeing of our employees and guests.

The SnowDome will remain temporarily closed until further notice.

Please refer to our website and social media channels for updates on re-opening.

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

Our aim is to deal with immediate bookings first. If you have a booking for a visit between 21st – 27th March then you will hear from us automatically this weekend.

We will then contact people with bookings from 28th March onwards next week.

Please do not call us unnecessarily this weekend as we try to deal with immediate bookings only. We will be contacting everybody as soon as we can.

Many thanks for your co-operation and understanding.