Compound movement vs single-joint movement

Does this make anyone else a little nervous?!?!

Let’s begin with a definition of both terms shall we? Compound movement incorporates more than group of muscles around more than one joint to accomplish a given task, as an example the deadlift. Based on that alone, plus the actual title, single joint movement should be easily defined. This would involve movement around only one joint and, thus, utilizing only one group of muscles as in the bicep curl.

Why is this important anyway?

Compound movements are one of the basic characteristics of functional movement. In order for a movement to be considered functional, it helps if that movement encompasses more than one joint and muscle group. With this in mind, single-joint movements are rarely considered “functional”.

Compound movements are performed from core to extremity, the way the human body is designed to move. This leads to the movement being inherently safe to perform, after proper instruction. Single-joint movements are often performed at loads greater than the joint-muscle interaction can handle safely. This leads to cheating the movement and introduces a greater risk for injury.

Many of you will like this next one. Compound movements are vastly superior not only in terms of strength development but also in muscular development. Want bigger biceps? Pull ups are in your future. Looking for that horseshoe tricep? Fill your plate with Overhead Presses. Looking for a set of quadzillas? Squat till ya can’t. Trying to address the individual muscle group will never bring about a change in appearance as dramatic as would be seen when performing compound movements.

"Share the Pain"
"Share the Pain" rears its generous head again this Wednesday through Friday! I say generous because you can take the opportunity to share your experiences at the gym with those closest to you! We are offering free CrossFit classes to any and all newcomers interested in giving CrossFit a try! Stop by on the 2nd, 3rd, and/or 4th and hang out with us.

"Benchmark BBQ and Yoga"
We also have our Benchmark BBQ and free yoga class to look forward to! They will be presenting themselves on Saturday the 5th! Make sure you clear your afternoon to hang out with us for the rest of the evening! Yoga kicks off the day's events at 2pm, followed by the benchmark WOD and last, but certainly not least, the BBQ!!!

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