Super Trio – Squat, Bench Press & Dead Lift

3 Sep No Comments Rolandas Uncategorised

Super trio – squat, bench press and dead lift. Sounds like an introduction to a super heroes story – and it’s well deserved. The 3 exercises are used in power lifting – sport determining who’s the strongest. The trio represents the main, fundamental biomechanical movements – extending-standing up (squat), extending/pressing (bench press) and the whole combo of extending and pulling (dead lift). All major muscle groups are engaged among the 3 exercises which results in a great potential for lifting huge weight doing them. The crushing pressure of weight lifted stimulates hormones activities – extra natural testosterone is produced. Due to big weight lifted tremendous muscle damage (muscle stimulation) occurs. On top of that (it will hurt if you’re a big fan of the core stability isolation training) there is no better way to train inner core muscles than doing these 3. They are the core of resistance training – period.

Bench Press Personal Training

Personal trainer Rolandas bench pressing 167.5kg one rep max at East London (E1) personal training studio

Squat – often called the king of all exercises

Squat engages the whole body:

  • Thighs and glutes as prime movers,
  • Whole mid-section – abs, inner core muscles and lower back as stabilizers keeping the posture,
  • Upper back, shoulders as stabilizers keeping the posture, holding a barbell.

Bench press – often asked about as a measure of overall strength

Bench press engages the whole upper body and even legs too:

  • Chest as prime mover,
  • Front shoulders and triceps as secondary movers,
  • Upper back, mid-section – abs, inner core muscles and lower back, glutes, thighs and calfs as stabilizers.

Dead lift – if there was a necessity to choose only one exercise for the whole training session – dead lift would be the wisest choice.

Dead lift engages the whole body:

  • Thighs, glutes, lower back, upper back, trapezium, rear shoulders as prime movers,
  • Mid-section – abs, inner core muscles as stabilizers.

It’s a paradox that not only regular gym members tend to avoid the “super trio” (in particular squat and dead lift) but also “modern”, “new school” personal trainers are not very keen to push their clients with bigger weights on the most natural-fundamental movements. The reasons are very simple –

  • The trio is tough,
  • There’s a high risk of injury if done incorrectly,
  • It requires substantial amount of experience to get the best off them.

Hardcore weight training is not a joke – contact Rolandas’PT4U (personal trainer Rolandas) in London to get the top quality expertise on the big 3.


Rolandas Malinauskas is online personal trainer with 12 years personal training experience in east London and decorated natural bodybuilder – Natural Physique Association (NPA) Mike Williams Classic 2011 Men’s Lightweight Champion, NPA Mike Williams Classic 2011 Men's Overall Vice-champion and NPA British Championship 2011 Men’s Lightweight Vice-champion. Rolandas has been dedicated to natural bodybuilding for over 18 years now. 3 out of 12 years of personal training career Rolandas has been consulting on one of the biggest schemes of Exercise on GP Referral in London (Islington), allowing him to treat lower back, knee pain, cardiovascular problems, arthritis etc.