Multiple Joint Exercises

Creating an efficient training program that does not require a tremendous amount of time or a long list of exercises is possible. With the use of multiple joint or compound exercises, you can shorten your time at the gym while working all three major muscle groups. Multi-joint exercises added to your program will not only help you gain strength but also prepare you for more advanced total body movements.

  1. Strength in Multiples

    • Multi-joint exercises, as the name implies, involve the use of more than one joint. An isolation exercise, such as biceps curls, is the opposite and requires only one joint during the movement. Because you can lift greater weight during multi-joint exercises, they do a better job of developing overall muscle strength. Perform multiple joint exercises early in your workout to build small muscle strength most effectively, according to a 2011 review published in the journal "Sports Medicine."

    Moving On Up

    • Multi-joint exercises, such as the bench press, incline press and pushups, not only work your chest but also your deltoids and triceps. Pullups, lat pulldowns, seated rows and bentover rows, while working your back, will also work your biceps. The dumbbell press and triceps dips both work your triceps, chest and deltoids.

    Going Low

    • Lunges and squats are both multi-joint exercises that work the entire leg, including your quadriceps and glutes. Lunge variations can include forward, backward and side lunges, while squat variations include front, back and sumo, or wide, squats. Deadlifts are another multi-joint exercise that targets the lower body. Variations including stiff legged, sumo and single leg deadlifts.

    Total Advancement

    • While the majority of multiple joint exercises are considered basic strength exercises, there are a few that are known as total body lifts such as the deadlift. Total body exercises are advanced moves that not only require proper technique and form but also strength and power to execute. Although all exercises if not done properly can lead to an injury, these movements raise the risk of possible injury based on the multiple movements and strength that is required. These multi-joint moves include Olympic lifts such as the clean and jerk and the snatch, as well as jump squats, or burpees, and overhead squats. If you are not familiar with these advanced multi-joint moves or want to try them for the first time, make sure to have a spotter who is familiar with both the technique and form. Practice the technique before attempting to add weight.