5 Benefits of Compound Joint Movements

by | Apr 8, 2023

Compound joint movements, also known as multi-joint exercises, involve movements that use multiple joints and muscle groups to perform a single exercise. These types of exercises have numerous benefits in weightlifting, including:

  1. Increased muscle activation: Compound joint movements engage multiple muscle groups simultaneously, leading to greater muscle activation and recruitment. This can result in greater strength gains and muscle growth.
  2. More efficient use of time: Since compound joint movements target multiple muscle groups at once, they can help you accomplish more in less time, making your workouts more efficient.
  3. Improved functional strength: Compound joint movements mimic movements that we perform in our daily lives, such as squatting, lifting, and pulling. As a result, they can improve overall functional strength, making daily tasks easier to perform.
  4. Greater calorie burn: Because compound joint movements engage multiple muscle groups, they also burn more calories than isolated exercises, helping you to achieve weight loss goals.
  5. Improved overall fitness: Compound joint movements can improve cardiovascular health, increase endurance, and boost overall fitness levels, making them a valuable addition to any workout routine.


Compound movements are beneficial for several reasons, as they involve multiple muscle groups and joints working together to complete the exercise. Here’s a breakdown of why these 8 specific compound movements are beneficial:

  1. Deadlift: Deadlifts are one of the most effective exercises for building overall strength and power. They target the muscles in your posterior chain, including your lower back, glutes, hamstrings, and calves, as well as your grip strength. Deadlifts can improve your posture and help prevent lower back pain.
  2. Squat: Squats are a full-body exercise that target your lower body muscles, including your quadriceps, hamstrings, and glutes. Squats also engage your core and help improve your balance and coordination. By doing squats, you can build lower body strength and power, increase your mobility and flexibility, and improve your overall athleticism.
  3. Bench Press: The bench press is a classic upper body exercise that targets your chest, triceps, and shoulders. It’s an effective exercise for building upper body strength and muscle mass. Bench press also improves your pushing strength, which can translate to improved performance in other exercises and daily activities.
  4. Shoulder Press: Shoulder presses are a compound exercise that target your shoulders, triceps, and upper back. They’re great for building upper body strength and improving shoulder mobility and stability. Shoulder presses also engage your core and help improve your posture.
  5. Kettlebell Swing: Kettlebell swings are a dynamic exercise that engage multiple muscle groups, including your glutes, hamstrings, lower back, and shoulders. They’re great for building overall power and endurance, and can also improve your grip strength and cardiovascular fitness.
  6. Turkish Get-Up: The Turkish get-up is a complex exercise that targets your entire body, from your shoulders down to your ankles. It requires a lot of stability, balance, and coordination, and is great for improving overall mobility and strength.
  7. Push Press: The push press is a compound exercise that targets your shoulders, triceps, and upper back. It’s a great exercise for building upper body strength and power, and can also improve your explosive strength and coordination.
  8. Bulgarian Split Squat: The Bulgarian split squat is a single-leg exercise that targets your quadriceps, hamstrings, and glutes. It’s a great exercise for building lower body strength and improving your balance and stability. Bulgarian split squats also engage your core, which can help improve your posture and overall athleticism.

Compound joint movements are highly effective for weightlifting and provide numerous benefits. The deadlift, squat, bench press, shoulder press, kettlebell swing, Turkish get-up, push press, and Bulgarian split squat are all great exercises that target multiple muscle groups at once, leading to improved strength, stability, and overall fitness. Incorporating these exercises into your workout routine can help you achieve your fitness goals faster and more efficiently. However, it’s important to use proper form and start with lighter weights to prevent injury and gradually increase the weight as you become more comfortable with the movements. If you need some guidance, use this LINK to schedule a FREE consultation with a coach.