Compound Lifts

Four movements carry almost all of the progress in a strength program. They train the most muscle for the least time, they respond to loading for years, and they are the lifts every program on this site is ultimately built around. Get these right and the accessories take care of themselves.

SquatHigh-bar, low-bar and the setup, depth and bracing cues that hold them together.Learn More Bench PressArch, leg drive, grip width and bar path - the upper-body strength benchmark.Learn More DeadliftConventional and sumo, how to pick one, and how to pull without rounding.Learn More Overhead PressThe most honest press there is - strict technique, shoulder health and progression.Learn More