The Big 4 Lifts

The big 4 lifts. Squat, Deadlift, Benchpress & Overhead Press.

Do you know why they call it the big 4? What once was usually referred to as the "big 3" (we feel the overhead press needs to be included in this as #4); these 4 movements are some of the best compound exercises that you can do to get your biggest bang for your buck!

Where a compound lift is different to a an isolation movement, which works just one major muscle group or has a target focus muscle, a compound lift works multiple muscle groups at once. Whilst there is a primary focus that will be targeted the most ( e.g benchpress focuses on the pecs, overhead press focuses on shoulders), a lot of other major and minor muscles are targeted whilst performing these lifts, which in turn results in more return on investment once you implement these exercises into your workout.

Why do this? Well, first of all they are great functional movements. If you want longevity in your lifting career and to maintain mobility as you age, these compound movements should be a staple in your workouts. Due to their functionality, they will also help you reach and maintain new ranges of motion and can really help prevent injuries long term.

Another reason these are great exercises is for those who are time-constricted. If you have only 2 or 3 days to workout per week... why would you not focus on getting your biggest bang for your buck and work as many major muscles as possible in a single workout? Your standard "bro-split" routine won't see you making gains for too long if you only have a few days a week, as frequency is key to progression. If you incorporate some compound lifts into your routine over these 2 or 3 day workouts, you're hitting lots more muscles! Not only that, but you are coming back and hitting them all again a couple of days later in your next workout... Frequency!

So, as you can now see; there are some major benefits to compound lifts. Not to mention how awesome if feels to go up in the weight on the bar or hitting PRs with these movements.

If you're not incorporating these lifts into your routine in one way or another... you're missing out!