Compound Lifting
You might wonder that whether compound lifting exercises come in Weight Training or CrossFit.
Well, as discussed before CrossFit has the dual benefits of building strength and muscle mass.
In compound lifting the major muscle groups in the body work at the same time. This ensures the effectiveness of compound movements in less time.
Some of these exercises that you can try as a beginner are:
Deadlifts
- Stand with your feet in the middle of the barbell rod.
- Bend your knees, lifting your hips out.
- Grab the barbell with a shoulder-width grip.
- Now, lift your chest while grabbing the barbell.
- Straighten your back, and take a deep breath.
- Lower the bar by the same posture you used for picking it.
- Do a total of 10 reps.
Kettlebell Swings
- Stand shoulder-width apart.
- Bend your knees, stick your hips out, and keep your chest raised high.
- Grab the kettlebell with both hands.
- Now, lift it while swinging it in the forward direction.
- Only lift it to the height of your chest.
- Then, swing it down, between your legs.
- Repeat this exercise for 30-40 sec.
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