With the advent of specialization many bodybuilders overlook the importance and effectiveness of compound exercises and they do only exercises that isolate the area they intend working.
This is all very well and necessary, but all-around exercises are also very important and should be included in all bodybuilders' schedules. Being exercises which develop more than one muscle at a time, these movements are usually much harder than the isolated types.
Snatches, and clean & jerks are also compound exercises that develop most of the muscles in your body. Unless you have tried lifting before you will find them hard to master at first. The one hand lifts are, in my opinion, easier to master and even develop more muscle than the two hand lifts.
You need not use very heavy poundages to derive benefit from them either. The one hand barbell snatch is one of the finest exercises. All you need is a 50 or 70 pound barbell,. Make sure that you are close to the bar and grip it at the center. Your free hand can rest on your knee. Now pull the barbell close to your body, coming erect as you do so. As the barbell reaches chest level flip it overhead and drop into a full squat position. Hold the weight overhead and come erect before lowering the weight to the floor.
It will take a while to get used to the exercise; 8-10 repetitions will make you breathless. Not only does your upper body get a workout, but so do your legs.
The one arm barbell press & squat is another good exercise. As a matter of fact, it is easier to master than the snatch. Hold a barbell (50-80 pounds) at should level. Now press it, and as you do so lower into a squat position. Hold the weight overhead and raise up before lowering the barbell to your shoulder. Rest your heels on a block for better balance if needed. I am sure you will be surprised how your legs are affected, and even your waist, besides the rest of your upper body.
There are many other compound exercises like power snatches, power cleans, and even squats can be regarded as compound exercises.
You can select one or two of the exercises I have recommended and incorporate them in your normal training routines. 3-5 sets of 8-10 repetitions. Incidentally, if compound exercises are done with lighter weights in higher repetitions they will do much to reduce your bodyweight. So if you need more muscularity, try them.
I have found compound exercises strenuous and therefore do them separately with a couple of minutes rest. What I have been doing with regard to PHA training is to include one sequence of five exercises first for the required number of sets. Then one hand snatch for 3 sets of 8 reps . . . after that another sequence . . . then once again a compound exercise like repetition clean & press.
If you have a desire to get more out of your training, try compound movements.
2005, 680 pages
1951, 98 minutes
"Mad Love" - 1935, 70 minutes: Grand Guignol theater actress Yvonne Orlac is married to concert pianist Stephen and plans to take a break from acting to tour with him. However, Dr. Gogol, her biggest fan, won't let her go so easily.
When Stephen's hands are destroyed in an accident, Dr. Gogol's obsession with Yvonne leads him to replace Stephen's hands with those of a knife-wielding murderer who was sentenced to death.
Soon, Stephen's hands develop a mind of their own . . .
Possible double bill with silent film "The Hands of Orlac" from 1924 . . . A world famous pianist loses both hands in an accident. When new hands are grafted on, he does not know they belonged to a murderer.
"The Unfinished Time: Russia in the 90s"
A documentary in 10 parts.
Enjoy Your Lifting!
