Compound Exercises
Explore our complete collection of compound exercises with video demonstrations and expert form cues.
99 exercises available
Turkish Get-Up
The Turkish Get-Up is a complex functional exercise that involves transitioning from a lying positio...
Battle Rope Slams
Battle Rope Slams are a high-intensity conditioning exercise that builds explosive power and cardiov...
Clean and Press (Kettlebell)
The Kettlebell Clean and Press is a dynamic compound exercise that combines an explosive hip hinge w...
Airplane
The Airplane is a bodyweight mobility and stability exercise that involves performing a single-leg h...
Assisted Dip
The assisted dip is a machine-based compound exercise that builds strength in the triceps, chest, an...
Australian Crawl
The Australian Crawl is a prone, bodyweight exercise that mimics the rhythmic motion of swimming to ...
Balance Trainer Burpee
The Balance Trainer Burpee is a high-intensity, full-body exercise that combines a squat, plank, pus...
Balance Trainer Burpee with Pushup
The Balance Trainer Burpee with Pushup is a high-intensity, full-body exercise that combines a squat...
Balance Trainer Spiderman Push Up
The Balance Trainer Spiderman Push Up is an advanced functional exercise that combines upper body pu...
Bar Muscle Up
The Bar Muscle Up is an advanced calisthenics exercise that combines a powerful pull-up with a dip, ...
Bear Crawl
The Bear Crawl is a functional bodyweight exercise that builds full-body strength and coordination b...
Bounds
Bounds are a dynamic plyometric exercise involving exaggerated, explosive running strides designed t...
Box Drops
Box drops are a foundational plyometric exercise that focus on landing mechanics and eccentric force...
Burpee Broad Jump
The Burpee Broad Jump is a high-intensity, full-body conditioning exercise that combines a standard ...
Clean
The Clean is an explosive Olympic weightlifting movement where you pull a barbell from the floor and...
Clean Deadlift
The Clean Deadlift is a compound strength exercise that mimics the first phase of the Olympic Clean,...
Clean High Pull
The Clean High Pull is an explosive power exercise that combines a deadlift with a forceful shrug an...
Clean Pull
The Clean Pull is an explosive strength exercise that isolates the pulling phase of the clean withou...
Clean Pull to Hang Clean
This Olympic weightlifting complex combines a heavy pull from the floor with a technical clean initi...
Clean and Press
The Clean and Press is a compound power exercise where you lift a barbell from the floor to your sho...
Clean from Blocks
The Clean from Blocks is an Olympic weightlifting variation where the barbell starts on elevated box...
Cluster
The Cluster is a high-intensity compound lift that combines a barbell squat clean directly into a th...
Crossover Standing Forward Bend
The Crossover Standing Forward Bend is a mobility exercise that targets the posterior chain, specifi...
Double Dumbbell Hang Snatch
The Double Dumbbell Hang Snatch is an explosive, full-body power exercise where you lift two dumbbel...
Dumbbell Clean
The dumbbell clean is an explosive power exercise that builds total-body strength by lifting weights...
Dumbbell Hang Snatch
The Dumbbell Hang Snatch is a dynamic power exercise that involves explosively lifting a dumbbell fr...
Dumbbell Kneel to Stand
The Dumbbell Kneel to Stand is a functional lower-body exercise that builds unilateral leg strength ...
Dumbbell Romanian Deadlift to High Pull
The Dumbbell Romanian Deadlift to High Pull is a dynamic compound exercise that combines a hip hinge...
Dumbbell Snatch
The Dumbbell Snatch is an explosive, full-body power exercise that involves lifting a dumbbell from ...
Dumbbell Thruster
A high-intensity compound exercise that combines a front squat with an overhead press to build explo...
Elevated Platform Deadlift
The Elevated Platform Deadlift, also known as a Deficit Deadlift, is an advanced strength exercise w...
Front Squat to Jerk
The Front Squat to Jerk is an advanced compound lift that combines a barbell front squat with an exp...
Handstand Walk
The handstand walk is an advanced gymnastic exercise that involves walking on your hands while maint...
Hang Clean
The Hang Clean is an explosive weightlifting exercise where you pull a barbell from just above the k...
Hang Power Clean
The Hang Power Clean is an explosive full-body exercise that develops speed, coordination, and power...
Hang Power Snatch
The Hang Power Snatch is a dynamic Olympic weightlifting variation that builds explosive full-body p...
High Butt Bear Crawl
The High Butt Bear Crawl is a dynamic bodyweight exercise that involves crawling on all fours with h...
Iron Cross
The Iron Cross is an elite gymnastics ring exercise where you hold your body suspended with arms ext...
Kettlebell Clean and Jerk
The Kettlebell Clean and Jerk is a dynamic, full-body compound exercise that combines an explosive h...
Kettlebell Good Morning
The Kettlebell Good Morning is a hip-hinge exercise that builds strength in the hamstrings, glutes, ...
Kettlebell Jerk
The Kettlebell Jerk is an explosive, technical lift that uses powerful leg drive to launch a kettleb...
Kettlebell Power Clean
The Kettlebell Power Clean is a dynamic, full-body exercise that builds explosive strength by liftin...
Kettlebell Suitcase Deadlift
The Kettlebell Suitcase Deadlift is a functional strength exercise where you lift a weight positione...
Kettlebell Sumo High Pull
The Kettlebell Sumo High Pull is a dynamic, full-body power exercise that combines a wide-stance squ...
Kettlebell Swing
The kettlebell swing is a dynamic, ballistic exercise that builds explosive power and strengthens th...
Kettlebell Swing American
The American Kettlebell Swing is a dynamic, full-body exercise that extends the traditional hip hing...
Kettlebell Thruster
The Kettlebell Thruster is a dynamic compound exercise that combines a deep front squat with an expl...
Landmine Squat to Press
The Landmine Squat to Press is a dynamic full-body exercise that combines a squat with an angled ove...
Medicine Ball Lunge
The Medicine Ball Lunge is a functional full-body exercise that combines a forward lunge with a ches...
Medicine Ball Overhead Lunge
A dynamic compound exercise that involves lunging while holding a medicine ball locked out directly ...
Medicine Ball Romanian Deadlift
The Medicine Ball Romanian Deadlift is a fundamental hip-hinge exercise that strengthens the posteri...
Medicine Ball Squat
A functional lower-body exercise where you perform a squat while holding a medicine ball at chest he...
Muscle Clean
The Muscle Clean is a dynamic strength exercise where you explosively pull a barbell from the floor ...
Muscle Up
The muscle-up is an advanced functional exercise that combines a high, explosive pull-up with a rapi...
PVC Clean and Jerk
The PVC Clean and Jerk is a technical drill that uses a lightweight pipe to teach the complex mechan...
PVC Hang Clean
The PVC Hang Clean is a technical drill designed to teach the mechanics of the Olympic clean, focusi...
Pancake
The Pancake is a seated mobility exercise that targets the hamstrings, adductors, and lower back by ...
Parallel Bar Dip
The parallel bar dip is a classic compound bodyweight exercise that builds significant strength and ...
Plate Flips
Plate Flips are a dynamic exercise that combines explosive hip power with intense grip work to build...
Power Clean
The Power Clean is an explosive Olympic lifting variation that builds total-body power, speed, and c...
Power Clean Thruster
The Power Clean Thruster is a high-intensity, compound barbell exercise that combines a power clean,...
Power Clean and Press
The Power Clean and Press is a dynamic, full-body compound lift that combines an explosive pull from...
Power Clean from Blocks
The Power Clean from Blocks is an explosive Olympic lifting variation where the barbell is lifted fr...
Power Snatch
The Power Snatch is an explosive Olympic lifting variation where you lift a barbell from the floor t...
Power Snatch from Blocks
The Power Snatch from Blocks is an explosive Olympic lifting variation where you lift a barbell from...
Power Snatch to Overhead Squat
The Power Snatch to Overhead Squat is a complex Olympic lifting hybrid that combines an explosive pu...
Reverse Bear Crawl
The Reverse Bear Crawl is a functional bodyweight exercise that involves crawling backward in a tabl...
Ring Dip
The Ring Dip is an advanced bodyweight exercise that builds significant upper body strength and stab...
Rope Climb
The Rope Climb is a functional full-body exercise that involves ascending a vertically suspended rop...
Single Arm Farmer Walk
The Single Arm Farmer Walk, often called a Suitcase Carry, is a functional exercise where you walk w...
Single Arm Kettlebell Swing
The Single Arm Kettlebell Swing is a dynamic ballistic exercise that builds explosive power in the p...
Single Dumbbell Power Clean and Jerk
The Single Dumbbell Power Clean and Jerk is a dynamic, full-body compound exercise that builds explo...
Sled Drag
The Sled Drag is a functional strength and conditioning exercise where you pull a weighted sled whil...
Sled Push
The Sled Push is a high-intensity functional exercise that builds lower body power, strength, and ca...
Smith Machine Hang Power Clean
The Smith Machine Hang Power Clean is an explosive strength exercise that utilizes a fixed vertical ...
Snatch
The Snatch is an advanced Olympic weightlifting exercise where you lift a barbell from the floor to ...
Snatch Deadlift
The Snatch Deadlift is a compound barbell exercise performed with a wide grip that increases the ran...
Snatch High Pull
The Snatch High Pull is an explosive power exercise that mimics the upward drive of the Olympic snat...
Snatch Pull
The Snatch Pull is an explosive strength exercise that isolates the lifting phase of the snatch to b...
Snatch Pull to Low Hang Snatch
The Snatch Pull to Low Hang Snatch is an advanced Olympic lifting complex that combines a strength-b...
Snatch from Blocks
An advanced Olympic weightlifting variation where the lift starts with the barbell on elevated block...
Split Clean
The Split Clean is an explosive Olympic lifting variation where you pull a barbell to shoulder heigh...
Split Jerk
The Split Jerk is an advanced Olympic weightlifting exercise where you explosively drive a barbell o...
Split Snatch
The Split Snatch is an advanced Olympic weightlifting variation where you explosively lift a barbell...
TRX Hip Drop
The TRX Hip Drop is a suspension exercise that targets core stability and hip mobility by utilizing ...
TRX Hip Throw
The TRX Hip Throw is a dynamic core exercise that develops rotational power and hip mobility using s...
TRX Ice Skater
The TRX Ice Skater is a dynamic plyometric exercise that builds lateral power and agility while targ...
TRX Rocket Launchers
The TRX Rocket Launcher is an explosive plyometric exercise that combines a deep assisted squat with...
TRX Sprinter Start
The TRX Sprinter Start is a dynamic suspension exercise that mimics the explosive acceleration phase...
TRX Squat and Row
The TRX Squat and Row is a compound suspension exercise that combines a lower-body squat with an upp...
Thruster
The Thruster is a high-intensity compound exercise that combines a barbell front squat with an overh...
Tire Flip
The Tire Flip is a high-intensity functional exercise that combines a deadlift-style pull with an ex...
Trap Bar Deadlift
The Trap Bar Deadlift is a compound strength exercise that targets the quadriceps, glutes, and hamst...
Walkout
The Walkout is a functional bodyweight exercise that builds core stability and shoulder strength whi...
Walkout to Push Up
The Walkout to Push Up is a dynamic, compound bodyweight exercise that combines a hamstring stretch,...
Wall Ball
The Wall Ball is a high-intensity functional exercise that combines a weighted squat with an explosi...
Windmill
The Windmill is a functional compound exercise that combines a hip hinge with thoracic rotation to s...
Yoke Walk
The Yoke Walk is a functional strongman exercise where you carry a heavy frame across your upper bac...
Zercher Squat
The Zercher Squat is a barbell squat variation where the weight is held in the crook of your elbows ...