In the world of training you will discover that there are an infinite number of types of exercises, with different applications, depending on the objective we want to achieve. Multi-joint exercises are the ones we do continuously in our day to day, as well as in most sports. They are the most natural and effective movements to work strength, without neglecting mobility. In addition, they stand out mainly for burning a large number of calories.
All exercises can be classified by different characteristics, such as according to the contraction type that it produces in the muscles, according to the kinetic chain, depending on the plane where they are performed, the types of actions (flexion, extension...) etc. So that you understand the difference, the exercises monoarticular are those in which the work is isolated to a single joint (biceps curl, quadriceps extensions, etc.) On the other hand, the exercises multiarticular they involve different joints to execute the movement (pull-ups, squats, deadlifts, etc.).
What are the benefits of this type of exercise?
Multi-joint exercises are the ones we do the most in our day to day. For example, when we pick up an object from the ground, we would have to do a squat to bend over. This would activate our core and lower body to lift the object, without having to adopt bad postures and pull it from above.
If you think about it, your training should be focused on improving your day-to-day functions, beyond improving your physique. Multi-joint exercises can improve mobility and are more effective from a strength training and calorie burning point of view. The more muscle groups involved, the more your heart rate will go up and the more calories you will burn.
What are the best multi-joint exercises?
As we said before, multi-joint exercises have to involve several muscle groups at the same time. The best ones that you can include in a training routine are:
- Dominated
- Barbell Front Squat
- kettlebell swing
- Barbell deadlift
- Strides
- Barbell row
- Barbell Hip Thrust
- Pushups
- box jumps
- Medicine Ball Slams
- burpees
Most of these exercises can be done with your own weight or with a moderate load to add intensity. You will be the one who fights for a greater load, greater speed or greater contraction. You can create different workouts, only changing the plan and materials. For example, the kettlebell swing can be made more intense by attaching a resistance band to your hip.
Take great care of the technique
Exercises that involve several joints require perfect technique to avoid injuries. Using kettlebells or bars can create pain if you overdo the weight or practice a poor movement pattern. If you want to move heavy weights, you must create a good plan with different phases that make you gradually progress.