Coach Rozy’s 3 Favorite Compound Movements

Updated: August 22, 2017

Mark “Coach Rozy” Roozen, M.Ed,

Compound movements are great because they work the whole body – you get more done in short amount of time – and the energy and caloric increase in huge; which helps lose weight, increase intensity and give you a great all around workout.

There a dozen and dozen of compound movements – but here are three of our favorite!

Squat to Overhead Press


Hold a weight with both hands at your chest and stand with feet hip-width apart. Send your hips back and bend your knees as you come into a low squat. Stand and press the weight overhead in one fluid movement. Bring the weight back to your chest.

Make it harder: Hold a kettlebell upside down in one hand, balancing so the bell always faces the ceiling.

Glute Bridge With Overhead Press

Lie face-up, knees bent, and core engaged. Holding a weight with both hands just below your sternum, squeeze glutes to raise hips into a bridge. Push the weight straight up, then slowly lower it overhead with elbows slightly bent. Slowly bring the weight back overhead, then lower to your chest before lowering hips to the ground.

Make it easier: Skip the overhead press. Hold weight in place while lifting hips, or extend weight up without bringing it overhead.

Push-Up With Row

In a high plank position, perform a push-up. Then perform a row with your right arm, squeezing your shoulder blades together and engaging your upper back to pull your elbow toward your waist. Do another push-up, this time rowing with your left arm. Focus on keeping your chest down (not twisting in the direction you lift). Continue alternating sides.

Make it harder: Place a weight next to each hand and lift the weight when performing each row.

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