Hey Everybody,

Hope everyone's doing well. Was just wondering if anyone could help suggest a few good compound exercises. Was told that there's way too much isolation in my workouts, and that I should be doing more compound work. Anybody have a good link to some compound workouts? Or any suggestions? I would greatly appreciate it.

Squat (back, front, etc)/Step up/Lunge
Deadlift/Clean
Bent Row/Pull up/Chin up
Bench Press/Dip
Military Press

All can be done at various angles, with dumbells or barbell

Each of these have variants you can swap in and out.

Technically, the clean is nothing like a deadlift though. It's a power exercise.

Plyometric burpees

How about a sledge hammer workout?

get a 100 lb sand bag and carry it around a quarter mile track then run the track as fast as you can then clean and press the sand bag 10 times or jog up and doen a set of bleachers with the sand bag

Do a combo burpee row and press with dumbbells. Hold 2 dumbbells, drop to a push up position using the dumbbells like push up handles, do a push up then while still in the push up position, alternately do a one arm row with each arm then stand and press the weights over your head. repeat

??? The clean and the deadlift both work primarily the posterior chain (hamstrings, glutes, spinal erectors, lats traps...) as well as other supporting muscles (abs, obliques...). Done properly the deadlift should be done as an explosive movement, just like the clean. The difference is you should be using a much heavier weight and even though you are using explosive force and trying to accelerate the bar up as fast as you can it moves very slowly.

As an explosive movement, the clean is almost entirely neural.

The deadlift is largely muscular and any range beyond 3-4 reps.

Performed correctly the deadlift is just as explosive a movement as the clean.

All movements are neural if they are done explosively with enough weight to challange and/or done to failure. The definition of neural verses muscular, in the sense you seem to be using those terms, has more to do with the intensity of the movement than the type of movement.

burpees rock!

Thanks for the suggestions everybody.