Introduction
When it comes to building strength and muscle, compound exercises should be a top priority. These movements engage multiple muscle groups, improve coordination, and help develop functional strength that translates into real-world activities. There is a group of compound exercises that are best known and even have their own name, the Big Five:
- Deadlift
- Bench Press
- Squat
- Shoulder Press
- Pull-Up
We know the many benefits of the five exercises listed above. In this article, however, we will discuss three other compound exercises, that we feel should warrant more attention. Try including them in your next strength session and let us know your thoughts.
1. Hex Bar Deadlift: Safer and More Effective than Traditional Deadlifts
The hex bar deadlift is a variation of the conventional deadlift that reduces strain on the lower back while still providing incredible strength and muscle-building benefits. Using a hex bar (trap bar) allows for a more natural lifting position, engaging the quads, hamstrings, glutes, core, and upper body.
Benefits of the Hex Bar Deadlift:
- Reduces lower back strain compared to a traditional deadlift
- Engages more leg muscles for improved lower-body strength
- Increases power output, making it great for athletes
- Safer for beginners and those with mobility limitations
To perform a hex bar deadlift, stand inside the hex bar, grip the handles, and lift with a strong, controlled motion while keeping your core engaged.
2. Dumbbell Carry: The Ultimate Core and Grip Strength Builder
The dumbbell carry, often referred to as a farmer’s walk, is a simple yet highly effective exercise for improving core stability, grip strength, and overall endurance. It engages the shoulders, forearms, abs, and lower body while also enhancing cardiovascular conditioning.
Benefits of the Dumbbell Carry:
- Strengthens the core, shoulders, and grip
- Improves posture and spinal stability
- Enhances endurance and functional fitness
- Helps prevent injury by reinforcing proper body mechanics
To perform a dumbbell carry, pick up heavy dumbbells, maintain an upright posture, and walk a set distance while keeping your core tight.
3. Dumbbell Walking Lunge: A Full-Body Leg Strengthener
The dumbbell walking lunge is an excellent lower-body compound movement that builds strength, stability, and coordination. It primarily targets the quads, hamstrings, and glutes while also engaging the core and improving balance.
Benefits of the Dumbbell Walking Lunge:
- Increases leg strength and muscular endurance
- Enhances balance, coordination, and flexibility
- Engages stabilizer muscles for better functional movement
- Can be modified for different fitness levels
To perform the dumbbell walking lunge, hold a dumbbell in each hand, take a controlled step forward, lower into a lunge, then push off your front foot to step into the next repetition.
Final Thoughts
Incorporating the hex bar deadlift, dumbbell carry, and dumbbell walking lunge into your workout routine will help you build strength. In addition, you can increase muscle mass, and improve overall fitness. These compound exercises provide a solid foundation for functional strength and performance, making them perfect for lifters of all levels. Add some of these movements to your Jefit training plan and experience the benefits of full-body strength development today!
Stay Strong Together
If you’re serious about nutrition, building muscle and reaching your fitness goals in 2025, then the Jefit app is the perfect tool to help get you there! With over 20 million downloads and more than 12 million bodybuilders using the app to track their workouts, Jefit is the ultimate strength training companion. Rated as the 2024 Best App and featured by top publications like Men’s Health, PC Magazine, and USA TODAY. Jefit boasts 42,000+ five-star ratings for its user-friendly design and comprehensive features. Whether you’re focused on protein intake, building strength, or tracking your progress, Jefit has everything you need to succeed. Download Jefit today and join millions of fitness enthusiasts transforming their bodies.
