These 10 Exercises Build the MOST Strength

Summary by Krater

Alex Bromley presents a list of 10 compound strength movements designed to build muscle and increase power, covering exercises such as pin presses, push presses, Zercher squats, front squats, trap bar deadlifts, deficit stiff-legged deadlifts, Romanian deadlifts, strict bent rows, dips, and Kroc rows.

From the video

Answers: What are the best compound strength movements to build muscle and power?

• compound strength movements
• pin press
• push press
• Zercher squat
• front squat
• trap bar deadlift
• deficit stiff-legged deadlift
• Romanian deadlift
• strict bent row
• parallel bar dips
• Kroc row

Exercises

• Pin Press · barbell
• Push Press · barbell
• Zercher Squat · barbell
• Front Squat · barbell · 405x6
• Trap Bar Deadlift · trap bar
• Deficit Stiff Leg Deadlift · barbell
• Romanian Deadlift · barbell · 405x5
• Strict Bent Row · barbell
• Parallel Bar Dips · bodyweight
• Kroc Row · dumbbell

What it concludes

• Pin presses disadvantage the lifter by starting from the bottom without stretch reflex, but building starting power allows handling heavy weights.
• Push presses act like a built-in slingshot, using leg power to drive weight overhead while building upper body explosion and stability.
• Zercher squats load the bar lower and closer to the hips, improving leverage and training hip extension similarly to a squat.
• Front squats are a full-body builder that heavily develops quads and hips while requiring strict upper back bracing.
• Trap bar deadlifts allow heavy loads with less shear on the lower back and teach hip-hinge mechanics transferable to regular deadlifts.
• Deficit stiff-legged deadlifts increase range of motion to heavily target hamstrings, glutes, and lower back strength at deep stretches.