The "Big Four" Compound Movements

The Primordial Strength Protocol revolves around the 4 Major COMPOUND movements. Technically speaking a Compound Movement is any movement that involves more than one joint. The Squat, for example, is one of the most Important Compound Movements. Arms curls, on the other hand, are not.

The BIG FOUR are:

  • The Squat
  • The Deadlift
  • The Bench Press
  • The Press

In addition to the BIG FOUR, Primordial Strength encourages the use of a handful of other "accessory" movements. The more important ones being the Pull Up, the Chin Up, Barbell Rows and Lying Tricep Extensions. These movements can be alternated during different programs, or they can be incorporated in the same program but on different days.

There is a myriad of other exercises available if you can’t do any of the BIG FOUR, and some are good replacements, but nothing can replace the BIG FOUR movements. They are the ones that will give you the most “Bang for your Buck”. 

Focus your training on these Movements, add – sparingly - a few minor movements (which will support the Big Four. Calves, for example, will support the Squat and the Deadlift). Add some abs if you want and you are all set.

You can add a set or two of Arm Curls if you really want to “feel the burn”, (the most overrated term in training), but believe me, if big arms is what you want, then the Pull Up and the Chin Up, when properly programmed, will be all you need, and some.

Rotary Cuff exercises should be done regularly to support and avoid injury to your shoulders, the most delicate joint in the human body.

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