Compound exercises (exercises that involve multiple body parts) are great for building muscle and burning fat because they can produce a g...
Compound exercises (exercises that involve multiple body parts) are great for building muscle and burning fat because they can produce a greater overall stressor on the body than an isolation movement like a set of concentration curls. This means the body has a greater stress to adapt to and recover from. The adaption to the stress will be building more muscle to compensate for the heavy loads, producing good size gains when accompanied with proper recovery. They are also beneficial for losing fat as the greater recovery needed to rebuild and repair will mean a greater overall caloric expenditure and thus more fat burned. Here are 5 great compound exercises to help you reach your fitness goals!
Squats
To perform the squat set a barbell up in a power rack at about shoulder height. Position the barbell on either your traps or slightly lower on your upper back. Keep your upper back pinched together and flexed somewhat so that the barbell has plenty of meat to rest on and is comfortable. Start the movement by bending at the hips not the knees – as if you were going to sit back in a chair. Toes and knees should point in the same direction, and typically your knee should not have to travel over the tip of your toe. Keep your back arched and straight. Go as low as you can while maintaining an arched lower back. Stand back up until you are straight. How to do a proper squat 
How to do a deadlift 
--> Barbell Rows Squats
Photo Credit: Mccormickcomputers.com
- To do a deadlift position the bar so that when it sits on the floor it is at about mid-shin level or a couple inches below the knee.
- Stand with the bar a couple inches from your shins or to where it is over the middle of your foot.
- Bend down and grasp the bar with both hands a little wider than shoulder width.
- Arch your back and position yourself such that the bar barely touches your shins.
- Pull straight up until you are standing straight, letting the bar glide along your legs the whole way up.
- Set the weight back down keeping your back arched and letting it slide along your legs.
How to do a deadlift - Hold the bar in both hands and position it such that it rests on your upper chest shoulders.
- Start with your feet and hands about shoulder width apart. Elbows should be out in front of you not flared out to the sides. Hands should not touch your shoulders.
- Press up in a straight line until the bar is directly over your head.
- You will have to move your head back slightly so it does not hit the bar when it goes up. Once it clears you can move your head forward a bit.
- Bring the bar back down to the starting position in the same way that you pressed it up.
- Keep knees slightly bent throughout the movement to allow for equal shock absorption throughout the body.
- To get in the starting position stand straight with feet shoulder width apart. Hold the bar a little wider than shoulder width. Arms should be straight, similar to as if you have just done a deadlift.
- Bend at the knees and hips until your back is at about a 45 degree angle. Keep your arms straight, so that the bar hangs a couple inches in front of your knees. Remain in this position throughout the lift.
- Pull the bar until it touches your stomach by bending at the elbows and flexing the back muscles .
- Let the bar return to a dead hang.
- Lie flat on the bench. Keep your upper back muscles tight and pinched together.
- Keep a moderate arch in your lower back.
- Keep your feet firmly planted, they should not move around throughout the lift.
- Grasp the bar shoulder width or wider.
- Slide the bar straight off the pins. Do not push up first, keep your upper back tight and just slide it straight off.
- Bring the bar down until it touches your chest at the base of your pecs and press straight up.
- Grip the bar tightly throughout the movement and keep your wrists straight.
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