What are your go to compound lifts?

[Free4life25]

Aside from the foundational compound lifts what are some compound exercises you have found most beneficial to add to your arsenal? Primarily I am looking to improve my core.

 

[dcdogz]

Improve your core in what way?
Almost any compound will improve your core if you use the right technique, strength wise and hypertrophy slightly

But they don't main drive your core generally speaking.

If you want a stronger core, work your core with specific movements and overload them slowly.

And if you just want to see your abs well that's done in the kitchen.

 

[BBruce]

Suitcase carries, preferably with a bar.

 

[FearsomeCOR]

If you wanna improve your core specifically your best bet would be movements that target the core.

 

[Omoplata]

I like decline sits up with a kettlebell on the chest, windshield wipers from hanging, cable crunches, Planks with weight, and Ab crunch machine (plate loaded)

I think dedicating a day to abs could be helpful. Like @dcdogz said, if you want to see the midsection, cut your body fat until you see the abs outline clearly upon waking up fasted.

 

[Free4life25]

Improve your core in what way?
Almost any compound will improve your core if you use the right technique, strength wise and hypertrophy slightly

But they don't main drive your core generally speaking.

If you want a stronger core, work your core with specific movements and overload them slowly.

And if you just want to see your abs well that's done in the kitchen.

I do a lot of bending, stooping, lifting, and carrying and my job. It’s pretty labor intensive. I want to strengthen my core because that is where I typically feel the most soreness, specifically in my lower back. The work I do is just enough to consistently make me sore but not strengthen the muscles. I stretch every morning and throughout the day which helps but I want to improve muscle strength there to hopefully reduce the soreness.

 

[Free4life25]

Suitcase carries, preferably with a bar.

I have never done those. I will look them up. Thanks!

 

[Free4life25]

I’m primarily trying to increase my core strength to make my job a little easier. This isn’t about seeing my abs.

 

[HighCotton]

Without knowing your workout routine, I would suggest working Legs & abs on the same days if you're on a 5 or 6 day schedule. Bent rows should be mandatory for you given what it seems you're seeking.
If all you're worried about is strengthening your abs for work - Fuck Dude just do 3 reps of 1 min planks 3 X a week for a month - you should be good to go after 30 days

 

[BBruce]

I have never done those. I will look them up. Thanks!

Zercher carries is another one that probably would be good for you, don’t be afraid to load those. Deadlift is a given.

 

[Conmike41]

Aside from the foundational compound lifts what are some compound exercises you have found most beneficial to add to your arsenal? Primarily I am looking to improve my core.

Deadlifts
Zercher Squats
Farmers carry or suitcase carry
Barbell Rows

 

[Free4life25]

Without knowing your workout routine, I would suggest working Legs & abs on the same days if you're on a 5 or 6 day schedule. Bent rows should be mandatory for you given what it seems you're seeking.
If all you're worried about is strengthening your abs for work - Fuck Dude just do 3 reps of 1 min planks 3 X a week for a month - you should be good to go after 30 days

Without knowing your workout routine, I would suggest working Legs & abs on the same days if you're on a 5 or 6 day schedule. Bent rows should be mandatory for you given what it seems you're seeking.
If all you're worried about is strengthening your abs for work - Fuck Dude just do 3 reps of 1 min planks 3 X a week for a month - you should be good to go after 30 days

It’s more about my lower back than abs due to all of the lifting, but I will start doing more rows for sure.

 

[eazy_]

front squat
trap bar deadlift
underhand barbell row
standing barbell overhead press
rack pull

 

[Free4life25]

Deadlifts
Zercher Squats
Farmers carry or suitcase carry
Barbell Rows

Thanks for the ideas

 

[Free4life25]

front squat
trap bar deadlift
underhand barbell row
standing barbell overhead press
rack pull

Thanks for the ideas

 

[SamPedd18]

It’s more about my lower back than abs due to all of the lifting, but I will start doing more rows for sure.

Do you do any lower back targeted exercises? Lower back extensions and deadlifts both work to strengthen your lower back.

 

[Free4life25]

Do you do any lower back targeted exercises? Lower back extensions and deadlifts both work to strengthen your lower back.

Yes and I do light weight with everything. I’m trying to get more ideas. My schedule is hectic and I may pop in the gym for 20 minutes only some days, so I don’t do a lot of deadlifts.

 

[SamPedd18]

Yes and I do light weight with everything. I’m trying to get more ideas. My schedule is hectic and I may pop in the gym for 20 minutes only some days, so I don’t do a lot of deadlifts.

Deadlifts cured my lower back issues. You know that chronic low back pain that always nags you. Anything to target your lower back will help strengthen your low back/spinal erectors and help with low back pain. Also keep your hams and glutes stretched. That can cause low back tightness when they’re tight

 

[Free4life25]

Deadlifts cured my lower back issues. You know that chronic low back pain that always nags you. Anything to target your lower back will help strengthen your low back/spinal erectors and help with low back pain. Also keep your hams and glutes stretched. That can cause low back tightness when they’re tight

I do stretch throughout the day but I will I even do some lightweight dumbbell deadlifts here at home when I can as well. Maybe that will help also.

 

[SamPedd18]

I do stretch throughout the day but I will I even do some lightweight dumbbell deadlifts here at home when I can as well. Maybe that will help also.

Also make sure you’re using proper form. Not only when doing deadlifts but also when you’re at work lifting things.

 

[Msten_Enjoyer]

Zerchers, rows, deadlifts and various carries would probably be the best for you especially with manual labor, I did a few years of construction and the more time I spent in the gym the better I felt on site

 

[Msten_Enjoyer]

Deadlifts cured my lower back issues. You know that chronic low back pain that always nags you. Anything to target your lower back will help strengthen your low back/spinal erectors and help with low back pain. Also keep your hams and glutes stretched. That can cause low back tightness when they’re tight

Hips too, I didn’t realize how tight my hips were until I had worked out my hamstring and glute tightness

 

[SamPedd18]

Hips too, I didn’t realize how tight my hips were until I had worked out my hamstring and glute tightness

Oh yeah! I’ve been stretching regularly since May after my quad tear in a PL meet and it has really helped my hip mobility as well as just my overall feeling of my lower body.

 

[BBruce]

Yes and I do light weight with everything. I’m trying to get more ideas. My schedule is hectic and I may pop in the gym for 20 minutes only some days, so I don’t do a lot of deadlifts.

If I running out of time but still want to deadlift I load the trap bar with a decent weight (300-400 depending on feels), put the timer on for 10min and do 1 explosive rep every 15-20sec. When 10min is up you have done 30-40 reps on a decent weight and have had a pretty good full body workout.

 

[Free4life25]

Deadlifts cured my lower back issues. You know that chronic low back pain that always nags you. Anything to target your lower back will help strengthen your low back/spinal erectors and help with low back pain. Also keep your hams and glutes stretched. That can cause low back tightness when they’re tight

I do stretch throughout the day but I will I even do some lightweight dumbbell deadlifts here at home when I can as well. Maybe that will help also

Also make sure you’re using proper form. Not only when doing deadlifts but also when you’re at work lifting

Zerchers, rows, deadlifts and various carries would probably be the best for you especially with manual labor, I did a few years of construction and the more time I spent in the gym the better I felt on site

If I running out of time but still want to deadlift I load the trap bar with a decent weight (300-400 depending on feels), put the timer on for 10min and do 1 explosive rep every 15-20sec. When 10min is up you have done 30-40 reps on a decent weight and have had a pretty good full body workout.

That’s a great idea! Thank you!

 

[Glycomann]

Dead lift
Squat
Power cleans
Military press from the rack
Bench press

 

[HighCotton]

It’s more about my lower back than abs due to all of the lifting, but I will start doing more rows for sure.

This video would be good warm up & then add Low back extensions & if your not dead lifting already add that also.