What are the big 3 you’d ask? Or many of you already know. The exercises are Squat, Bench Press and Deadlift. They’re known as the 3 best compound movements, in my opinions anyways. 


These exercises really focuses on the overall strength and improves the muscular physique. Especially when you perform at optimal reps and resistances. The big 3, will maximize your strength training as it heavily focuses on heavier weights and repetitions. Therefore, it trains your central nervous system to become more comfortable with heavier loads. At first, your body will may not be used to these movements because they are dynamic movements, but it will progress in time. 


As your body builds better strength, your bones will be less likely prone to injuries as these exercises will improve the muscles to protect the bones. With the improved strength, your body will gain better agility and speed due to performing these exercises more explosively. 



I like to consider squats as the key component to strength training and even exercising in general. We require the squat movement in almost every movement in our everyday lives. Especially when we’re standing up and sitting back into a chair. /with squatting, there’s more load when squatting downwards (eccentric movement) and more resistance when standing up (concentric movement). Therefore, the overall body will be stabilized by our core and muscles, and you will be able to perform this movement in your everyday life nice and smoothly.


Bench Press

Most people just bench on chest day or push days, but this movement engages more than just the chest muscles. It includes stabilization from our shoulders and core, and also engages our triceps as we use those muscles for any pushing motion with our arms. This movement engages all stabilizer muscles in our chest, arms, shoulders, and core, which really get our minds to focus. Even our hips and legs are involved to keep our body stable when pushing the bar from our chest as we use our legs as leverage. Therefore, this creates better mind muscle connection, improving our overall performance.



Many people are not comfortable doing deadlifts because it is heavily focused on the lower back. I’d say deadlifts are one of the best exercises out there as it engages almost every muscle in your body. However, you should not be doing deadlifts yet if you have lower back issues, as this movements involves heavier loads. When performing deadlifts, you’re holding the bar shoulder width apart and starting from a squat position. Therefore, our forearms, hamstrings, quads, glutes, lower back, and calves are heavily tensed up. All the stabilizer muscles in our core, shoulders, arms and legs are forced to engage and keep our body balance. With this movement, you will train your body to lift heavier objects properly in our daily lives.


Overall, these 3 movements are the best ways to train your entire body. They create optimal strength and performance for our bodies as they engage most muscles and cause them to stabilize. As you progress through these exercises, you will realize how strong you are and you will begin to believe in yourself more. And with that confidence you will be able to work towards anything in your life. As a former powerlifter, I’ve seen great results from training with these exercises, thus I highly recommend them.


  • Keric

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