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The 4 Compound Movements That Will Supercharge Your Home-Gym Routine
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Published in Health and Fitness on Tuesday, November 11th 2025 at 0:22 GMT by News 12 Networks- 🞛 This publication is a summary or evaluation of another publication
- 🞛 This publication contains editorial commentary or bias from the source
The 4 Compound Movements That Will Supercharge Your Home‑Gym Routine
If you’re tired of endless isolation drills that feel like a never‑ending “one‑muscle‑at‑a‑time” slog, the Brooklyne‑News12 article “Fitness in 4 Compound Movements” delivers a fresh, science‑backed blueprint. The piece, written by local fitness correspondent Sara‑K, lays out why a few multi‑joint exercises can give you the biggest bang for your workout effort—and how to perform them safely and effectively.
1. The Squat – The King of Lower‑Body Compounds
What It Does
A squat recruits virtually every major muscle in the lower body, from the quadriceps and hamstrings to the glutes, calves, and even the core. When done correctly, the movement also trains the stabilizing muscles of the spine and hips, improving functional strength for everyday tasks.
Technique Highlights
- Setup: Feet shoulder‑wide or slightly wider, toes pointing 15‑20° outward.
- Depth: The article emphasizes “hip‑hinge first, then bend knees,” encouraging beginners to go down until the hips are at least parallel to the knees to maintain a neutral spine.
- Bar Placement: The linked “Squat Mastery” guide on News12’s site (https://brooklyn.news12.com/compound-squat-tutorial) clarifies the difference between the high-bar and low-bar positions and how each impacts hip vs. knee load.
Common Mistakes & Fixes
- Knees caving inward – The article recommends placing a small resistance band around the thighs to enforce proper knee tracking.
- Leaning too far forward – A quick tip is to “pull the chest up and press the hips back” as you descend.
Progression Tips
- Start with bodyweight or a PVC pipe.
- Move to goblet squats with a kettlebell, then barbell back squats.
- Once you master form, add progressive overload with heavier weights or more reps.
2. The Deadlift – The Ultimate Posterior Chain Builder
What It Does
Deadlifts target the glutes, hamstrings, lower back, traps, and forearms. Because the movement is performed from a standing position, it also improves posture and core stability—critical for athletes and everyday fitness enthusiasts alike.
Technique Highlights
- Stance: Narrower than for squats; the bar should rest over the mid‑foot.
- Lift: Initiate the pull by pushing the knees and hips forward simultaneously, keeping the bar close to the legs throughout.
- Finish: Lockout with a strong hip thrust and a slightly upward head tilt.
Common Mistakes & Fixes
- Rounding the back – The article links to a visual demonstration (https://brooklyn.news12.com/bench-press-pro-tips) that shows the neutral spine in action, underscoring the danger of over‑arching.
- Releasing the bar too early – Practicing a “pinch” at the hips can help keep the load near the body longer.
Progression Tips
- Start with a trap bar or a hex bar for beginners to reduce spinal load.
- Gradually progress to conventional barbell deadlifts.
- Use variations like sumo or Romanian deadlifts to keep muscle activation fresh.
3. The Bench Press – Upper‑Body Power in One Move
What It Does
The bench press is the go‑to for building the pectorals, triceps, and anterior deltoids. Beyond muscle size, it improves pushing power, a key component in many sports.
Technique Highlights
- Grip: Shoulder‑width or slightly wider; thumbs wrapped around the bar.
- Body Position: Flat back on the bench with a small arch in the lower back; feet planted firmly on the floor.
- Bar Path: Move the bar in a straight vertical line from chest to arms fully extended, slightly below the ears at the bottom.
Common Mistakes & Fixes
- Bouncing the bar off the chest – The article stresses the importance of controlled lowering and a “soft” barbell touch to avoid joint strain.
- Elbows flaring out – Keeping elbows at roughly a 45° angle to the torso reduces shoulder impingement.
Progression Tips
- Begin with dumbbells to build balanced strength and core stability.
- Add spotters or use a bench press rack with safety pins for heavier lifts.
4. The Overhead Press – Full‑Body Symmetry and Core Engagement
What It Does
This exercise builds shoulder strength, particularly the anterior deltoid, but also engages the triceps, traps, and, importantly, the core for stability during the press.
Technique Highlights
- Grip: Shoulder‑width, palms facing forward or slightly outward.
- Stance: Feet together or slightly apart; lock the knees to protect the lower back.
- Movement: Press the bar straight up, fully extending the arms, while keeping the core tight and the wrists in a neutral position.
Common Mistakes & Fixes
- Leaning back excessively – The article advises “a firm, neutral spine” and to use a pause at the chest before pushing up to eliminate momentum.
- Wrist flexion – A simple wrist curl warm‑up can mitigate discomfort.
Progression Tips
- Start with a barbell or a pair of dumbbells at shoulder height.
- Incorporate push‑press variations for those looking to increase power.
Putting It All Together: A 4‑Movement Circuit
The News12 article suggests a simple circuit that can be completed in under 30 minutes, making it perfect for busy Brooklynites. The recommended order—squat, deadlift, bench press, overhead press—helps avoid over‑stressing any single muscle group before the next compound. Each exercise is performed for 3–4 sets of 6–8 reps, resting 60–90 seconds between sets.
Why These Four Compounds Matter
The piece’s core argument is that compound movements:
- Maximize Efficiency – You hit multiple muscle groups with each lift, reducing workout time.
- Boost Metabolic Rate – Higher calorie burn and post‑exercise oxygen consumption.
- Improve Functional Strength – Movements mirror everyday activities, from lifting groceries to climbing stairs.
- Encourage Hormonal Response – The large muscle recruitment stimulates the release of testosterone and growth hormone, aiding recovery and muscle growth.
Final Thoughts and Resources
Sara‑K wraps up the article with an invitation to explore deeper content: a free PDF guide available through the News12 website that offers step‑by‑step photos, progress tracking sheets, and a FAQ section. She also recommends the local gym “Brooklyn Fitness Hub” (link: https://brooklyn.news12.com/brooklyn-fitness-hub) for certified trainers who can tailor these movements to individual needs.
In short, whether you’re a seasoned lifter or a weekend warrior, the four compound movements highlighted in the Brooklyne‑News12 article provide a solid framework to elevate your workout routine, streamline your training, and achieve measurable results. Grab your shoes, set your barbell, and get ready to lift smarter, not harder.
Read the Full News 12 Networks Article at:
[ https://brooklyn.news12.com/fitness-in-4-compound-movements ]
