This brief video highlights all of the main compound workouts and where they target.

Too many gym-goers make the critical mistake of focusing on "what to do" rather than "how to do". With this mindset, instructions and demo become white noise as the participants develop 'half-rep" and compensation habits to accomplish big numbers. The reward is short-lived as the inevitable will ...

1. "Push the floor away" (First Pull)
Drive through your whole foot to lift the bar rather than pulling with your upper body.
2. "Brush the thighs and jump" (Second Pull)
Think of driving the ground away to jump vertically while shrugging your shoulders.
3. "Fast elbows" (The Catch)
Whip your el...

Drive the bar upward by pushing through your heels and extending your hips and knees while keeping your spine neutral, then lower the weight with control by hinging at the hips until it returns to the floor.

To perform a Romanian Deadlift (RDL), hold a barbell or dumbbells in front of your thighs and hinge at the hips to lower the weight toward your mid-shins while keeping your legs nearly straight and your back flat, primarily targeting the hamstrings, glutes, and lower back.

To perform a barbell bent-over row, hinge forward at the hips with a flat back and pull the barbell toward your lower ribs while keeping your elbows close to your body.

To perform a front squat, support a barbell across the front of your shoulders and collarbone while keeping your elbows high, then lower your hips into a deep squat and drive back up..

Drive through your heels and tuck your chin to your chest while keeping your eyes looking straight ahead throughout the movement. Fully squeeze your glutes at the top without arching your lower back, pausing briefly before lowering under control.

To perform a pull-up, hang from a bar with an overhead grip the bar. To trigger the movement, squeeze your scapula together as if pulling them down into your back pockets. Pull your body upward until your chin clears the bar.