Top 5 compound exercises that work in everyday life and real functional training all around? 
Deadlift 
Deadlift
Squat
Bench
Weighted pull up
Press
As above, maybe dips over press
How does the bent over, barbell row compare to the pull up? Which targets more muscle groups?
shark tank -How does the bent over, barbell row compare to the pull up? Which targets more muscle groups?
I would say both are pretty damn good. If I HAD to pick only one I would pick pull ups, but I personally alternate between the two when doing back work.
I would also like to add loaded carries to that list. Like Farmers walks with really heavy weight specifically. Puts a load on your entire body and you have to walk with it.
Hurtsogood -shark tank -How does the bent over, barbell row compare to the pull up? Which targets more muscle groups?
I would say both are pretty damn good. If I HAD to pick only one I would pick pull ups, but I personally alternate between the two when doing back work.
I would also like to add loaded carries to that list. Like Farmers walks with really heavy weight specifically. Puts a load on your entire body and you have to walk with it.
Why do you alternate? Why not both?
1 Like
Animal Mother -Hurtsogood -shark tank -How does the bent over, barbell row compare to the pull up? Which targets more muscle groups?
I would say both are pretty damn good. If I HAD to pick only one I would pick pull ups, but I personally alternate between the two when doing back work.
I would also like to add loaded carries to that list. Like Farmers walks with really heavy weight specifically. Puts a load on your entire body and you have to walk with it.
Why do you alternate? Why not both?
I do both, just on different days. That's what I meant by alternate. So lets say I Benched one day, I might do pull ups that day as well. Then a couple days later I would overhead press and do rows that day. That's what I'm refering to.
A push, a pull, a squat, a deadlift. Progressively heavier weights and mix up the exercises to keep it interesting is a reasonably good basis
shark tank -How does the bent over, barbell row compare to the pull up? Which targets more muscle groups?
Unless you are really good at pullups, rows will give you a much better bang for your buck. Better for brute strength and for muscle building.
GARRA - Deadlift
Squat
Bench
Weighted pull up
Press
I would substitute snatch for bench (you don't really need 2 pressing exercises)
The snatch is a full body movement and it is explosive so it will help you stay athletic.
surf2live -GARRA - Deadlift
Squat
Bench
Weighted pull up
Press
I would substitute snatch for bench (you don't really need 2 pressing exercises)
The snatch is a full body movement and it is explosive so it will help you stay athletic.
A power clean would make more sense than a snatch simply because you can use more weight while accomplishing a similar goal.
Hurtsogood -surf2live -GARRA - Deadlift
Squat
Bench
Weighted pull up
Press
I would substitute snatch for bench (you don't really need 2 pressing exercises)
The snatch is a full body movement and it is explosive so it will help you stay athletic.A power clean would make more sense than a snatch simply because you can use more weight while accomplishing a similar goal.
I would be ok with that too. Snatches are just more fun to do though lol
surf2live -Hurtsogood -surf2live -GARRA - Deadlift
Squat
Bench
Weighted pull up
Press
I would substitute snatch for bench (you don't really need 2 pressing exercises)
The snatch is a full body movement and it is explosive so it will help you stay athletic.A power clean would make more sense than a snatch simply because you can use more weight while accomplishing a similar goal.
I would be ok with that too. Snatches are just more fun to do though lol
I could see that. I think the technical skill level needed for cleans, especially power cleans in particular is quite a bit lower, though. So assuming the person who will be doing them doesn't have a background in olympic weightlifting, a similar yet less technically demanding movement probably makes the most sense.
1 Like
Dan John goes to great lengths to explain why he thinks the fundamental lifts that every beginner needs to be taught are:
- hinge
- squat
- press
- pull
- weighted carry
With the hinge being any hip dominant exercise (like a deadlift), any version of squat, any major upper body press, any major upper body pull, and any major weighted carry (his preferred option seems to be farmer's walk). And i tend to agree with him. Get strong in 1 lift from each category and i'd say you're in a better place strength wise than 95% of the population.
2 Likes
The following 5 movement patterns are key for my folks: (Examples in perenthesis)
Deadlift variant: (Trap-Bar DL / Clean Deadlift & Shrug)
Horzontal Push variant: (Push-up / Floor Bench Press)
Horizontal Pull variant: (Recline Pull / Heavy Rowing movement)
Vertical Push variant: (OH Press / Pike or Handstand Push-up)
Vertical Pull variant: (Chin-ups or neutral grip Pull-ups / Supinated or nuetral grip Pull-down)
TAKU
Taku -
The following 5 movement patterns are key for my folks: (Examples in perenthesis)
Deadlift variant: (Trap-Bar DL / Clean Deadlift & Shrug)
Horzontal Push variant: (Push-up / Floor Bench Press)
Horizontal Pull variant: (Recline Pull / Heavy Rowing movement)
Vertical Push variant: (OH Press / Pike or Handstand Push-up)
Vertical Pull variant: (Chin-ups or neutral grip Pull-ups / Supinated or nuetral grip Pull-down)
TAKU
All in the same workout?
Taku- do you prefer deadlifts over squats?
srld,
Yes, you can do all of those in the same workout. Depends on your program design goals.For me, program design means creating an overall plan of action as to what should be done.Yet the procedures implemented allow for the indidvidual athletes needs, goals, abilites, limitations, and preferences (psychology)
nick1302,
Yes, I do prefer DL variations to classic squat variations. These days I don't have people doing too much back squatting unless they are Power Lifters or O-Lifters. I prefer heavy DL variants supplemented with various other single leg squats & lunges, as well as Goblet Squats, Zercher Squats etc. I also like heavy leg press and single-leg Leg press. I have access to very high-end Leg Press machines so I use them quite a bit.
TAKU
1 Like
Hurtsogood -Animal Mother -Hurtsogood -shark tank -How does the bent over, barbell row compare to the pull up? Which targets more muscle groups?
I would say both are pretty damn good. If I HAD to pick only one I would pick pull ups, but I personally alternate between the two when doing back work.
I would also like to add loaded carries to that list. Like Farmers walks with really heavy weight specifically. Puts a load on your entire body and you have to walk with it.
Why do you alternate? Why not both?
I do both, just on different days. That's what I meant by alternate. So lets say I Benched one day, I might do pull ups that day as well. Then a couple days later I would overhead press and do rows that day. That's what I'm refering to.
I don't even remember writing that. I was drunk. My bad.