5 MUST DO COMPOUND MOVEMENTS | Krissy Cela

[@KaterinaKolevska]

__________*Barbell Squat*____________ 1. Setup barbell shoulder width or a little under shoulder (not too high not too low). 2. Barbell in the mid range on trap or low bar a little lower. 3. Hands shoulder width apart. 4. Stance nice and strong. 5. Core controlled. 6. Feet shoulder width apart. 7. Sit down in your squat like sitting on a low chair. *____________Deadlift____________* Three variations of deadlift: *>>>>Sumo deadliftRomanian deadliftStiff leg deadliftConventional deadlift

[@ninitube8592]

Thank you queen

[@TyphanyGarcia]

Gracias 🎉

[@NassiaKi]

Wow.

[@roelandahartman5634]

This should have more likes ❤❤❤ Thankyou so much!!

[@amberd1430]

Yessssss to a hand placement/grip video, absolutely. I’m on the T&S app after my two children I’m back in the gym and I am thriving, it’s improved my mental health no idea. I feel like a new women, thank you Krissy!!

[@Erin-ho8qu]

@@Keepyourthoughtspositive you basically asked her for personal training, it would be impossible for her to even give advice that individualised without working with you one on one, it was way too much to address in a comment reply and this is a free app.

[@4rmoore4]

This is how I feel a year and half after the birth of my first baba deffo gonna download the app asap

[@TWP-rq8yk]

Yes waiting for this video please

[@crystalinaolson8330]

Tell your grandma 😝💕

[@Heykay34]

And of course the barbell squat is usually where all the men hang out in the gym. Very intimidating. I used it for the first time instead of the smith machine in the corner yesterday 😂. Definitely a difference, I have to balance the bar and use more core strength for the barbell than the smith machine. As far as intimidation I just said f it, gains matter more than my social anxiety 😅 and honestly everyone has their headphones in and are minding their business.

[@l4l414]

I noticed a massive difference moving from Smith machine to barbell squat 👍👍

[@Heykay34]

@@l4l414 thanks I’m gonna keep on it.

[@marc23009]

I love when girls take that 'step' into the 'man cave' free weights etc. Keep it up! it might be intimidating but me and the boys always have huge respect for the girls going into the free weights and just kill it !

[@micampbellart]

in my gym in the morning the squat rack is filled with women and I love it! the more women we see using those, the more others will feel confident to try it!

[@zayndot7288]

You'll learn quickly that everyone is there to work on themselves rather than judging anyone . you could always wear a hat low by your eyes to avoid awkward eye contact too. Even I till this day struggle with social anxiety especially when I wear colors that show off sweat LOL

[@amritjabble1667]

Thank you.. your workouts and tips are very helpful.

[@mdmjeremiah]

I've been lifting weights for about a year or so now and I have been wanting my wife to join me but she has all the hesitations you mentioned and has been reluctant to lifting. I can't wait to show her this video to let her see that it's possible and something we can enjoy doing together. Thanks for making this.

[@saharhaji749]

This girl is literally changing the fitness industry with her ideas and tips!! You are incredible krissy! You provide a lot of information for free and you put in a lot of work just to help others develop and grow. Proud of you ❤️

[@YannickLB]

No she's not. This is all basic knowledge that has been put out there everywhere on youtube already for 10+ years. Nevertheless, she's giving solid information though. But there are plenty of professionals that can dive way deeper into the details. She's giving the basics that work for 90% of the gymgoers

[@theprousteffect9717]

There's nothing revolutionary here, this is basic, well-known information. But while simple advice, it's at least very good. And we can always use more conventionally attractive, feminine female fitness personalities encouraging these kinds of routines, since there's a perpetual myth that weight lifting will make you "manly," and an abundance of pretty influencers doing fairly ineffective workouts.

[@shanethepain1878]

Is this an ad?

[@vanessa8002]

@@YannickLB i want to find these 10+ years ago fitness/ gym videos. Nowadays its difficult to follow instructions on videos because its now focused more on vloggin popularity etc. and people nowadays online are not so serious as before

[@sheribynoe6788]

Absolutely loved the break down of the exercises. I definitely shied away from chest press and bent over rows because I felt I could never do them right but with the information in this video, I’m definitely incorporating them in my workouts.

[@ayee_ja2898]

I was the same way but you won’t know what you need to fix unless you try it. It’s okay to not start with the correct form you just adjust as you go.

[@KrissyCelaa]

Really happy you’ve found this video helpful 💙

[@danielagdd8385]

@@KrissyCelaa You are amazing 😍

[@IamERIKA111]

I'm finding this young lady quite amazing and a thorough teacher. New to this stuff and this is very helpful/comprehensive.

[@rothotborski]

I just found her, and as an former Professional I can confirm: she is really good, stick to her advice. Seems to be a nice person as well...

[@girlbye49]

I’m the strongest and the most confident I’ve ever been because of you. I’ll never stop supporting 💪🏾

[@jodale1972]

I have worked out for decades and watched hundreds, if not thousands of videos about lifting. I have never been able to deadlift properly or do barbell rows properly. After watching this video, I have a better understanding thanks to you. Great content! And yes on the hand placement/grip video, if you haven't already done it. I think that is the key to rows I was missing before.

[@hannahm9675]

Yaaas! ~Please do a video on a training cycle with our menstrual cycle! ~ It's crazy how little info is out there on it and how little people talk about it. I didn't start thinking about that until a year ago, but now that I've acknowledged it, I definitely notice my strength, energy, and most of all, my recovery fluctuate so much depending on where I am in my cycle. Also I was just thinking last night, "I wonder if Cela has a video of top compound movements?" Thanks for reading my mind! : D

[@PeachFitness]

😀

[@asahara7213]

it’s like i’m training with my best friend! you exude such honesty and thoughtfulness in your work. thank you for making me feel confident to go back to the gym after so many months ♥️

[@rachelashourzadeh5764]

I cant wait for the video about women strength, weight and energy fluctuations throughout the month! I always feel bad when I am weaker around that time of the month but have to remember that my body is going through it!! Love your videos❤️❤️

[@ivanivan5511]

There's no such thing as "women strength" actually, it's just strength. Deadlifts and Squats are the most beneficial workouts for strength since it involves a great mass of muscles to work and since the power we generate comes mostly from the legs. A boxer is strong because he or she heavy squat, not because he or she does bicep curls.

[@hellspawn22]

@@ivanivan5511 I have noticed, just by experience of what I hear women do in their workouts, we loooove to work out legs. Yet, honestly on average we're not as strong. Men have stronger upper body in general

[@ivanivan5511]

@@hellspawn22 Most women don't love training their legs, their goal is having a good ass to show off. Men don't only have a stronger upper body than women, but also a lower body. Both men and women should train their whole body more or less equally if their goal is being athletic and healthy. Heavy squats or deadlifts are the most beneficial for strength though.

[@jjbowman4653]

Yep, one time tried to ignore the monthly abdominal stab and got a Charlie-horse in my abdomen, ended up stuck on the toilet unable to get up because it moved around into my lower back. I could not make myself stand up because ✨✨just girlie things✨✨

[@TheVixenWorkout]

I truly love how she takes her time to explain the workouts and how to do them properly, not a lot of trainers do that on here.

[@felina9303]

Thank you. So helpful

[@mellinamallah4649]

I can’t wait for that video informing how women’s strength and energy fluctuates during their cycle/ time Of month!

[@samuelrouvray6726]

I like how she gets to the point and demonstrates it properly. she doesn't have 10 minutes of talking then a short demonstration, like a lot of most videos other people make.

[@saratarek8316]

I’ve been letting my fear of squats getting the best of me ever since i started lifting, this video gave me the proper push to go for it in my next session! Thank you Krissy and congratulations on 1 million you absolutely deserve it ❤️❤️

[@KrissyCelaa]

Yes to this ! It can be super scary but trust me it’s better to go give something a go, mess up a little then not do it at all! Thank you always x

[@Mack98421]

Did you do it?

[@KatrinaTemplonueTayo]

Not sure if this will be read by krissy but I just wanna say THANK YOU for reminding everyone that it's A OK to give yourself a rest week. I'm a pastry chef and I've been struggling with my schedule this past week and beating myself up for not being able to workout coz I'm too stressed out with work. This week is my rest week and I'm excited to relax. ❤️

[@GeeClef64]

...I feel like I should've paid a lot of money to watch this LOL. Thank you so much for sharing your knowledge, warmth, and passion with us. Congratulations on 1 mil! Wishing you all the love and success in the world

[@KrissyCelaa]

Just happy you found it helpful xx

[@madhavikc602]

This video was very helpful. Thank you!

[@anidania12sal]

All this compound movements Can i Do all of them in one day ? For example Sumo BB Squats BB Conventional BB Rdls BB Bulgarian split squats & Kas glute bridges Finish with (cable kicks / Single leg rdl/ Goblet squats ) ???

[@mariacaldwell8254]

Can we do these with a Smith machine? Unfortunately I don't have a squat rack at my gym. Do I need to change gyms?

[@chevchellios84]

You simp

[@jenniferkash4424]

my wrists would always give out before my legs would. i didnt realize my wrists weren't stacked. I made the change today and was able to go way longer without feeling anything in my wrists. These videos are full of so many little tiny things i never even considered before. Thank you

[@n0irlun3]

really been struggling mentally this week, needed this vid to help me get back into routine

[@KrissyCelaa]

Remember you deserve to be here and are needed in this world 💙💙

[@h3arty]

jesus Krissy, your level of knowledge and professionalism is enviable and insane. you put the vast majority of coaches/PTs etc to shame lol. I feel that you push yourself a lot, must be exhausting on the one hand. but damn, it's paying off because you're totally on your A game. your whole demeanour and style these days is truly next level, it's like you keep bossing up. it's really cool to see. such a wonderful evolution from when i first started watching you years ago. you were still amazing then, but you're like the iPhone - all the versions are great, don't really need an upgrade, but the extra perks are nice lol. anyway i appreciate all your hard work so much. you are a huge inspiration in many ways. thank you!

[@AlyssaSharm]

I’ve been training for almost 5 years now but I ALWAYS learn something new every time I watch your videos. Thank you!

[@kimberlym4289]

I love how much you support and encourage women, it's so evident how much you care about coaching. Yes please to see a video by you about strength training for women and how it varies throughout our cycles!

[@nathaliev0710]

I would love a video on hand placement pretty plz! I've new to your channel, been watching most of your videos in the last few days. So far I've learned so much. Thank you for your work.

[@sports872]

I'm just starting out lifting weights. The breakdown and instructions helped a lot. I liked how it's straightforward. The simple tip at the end is handy. For a beginner, easy to follow videos are invaluable. It also makes it seem less daunting when it's broken down.

[@tinareid8]

This video makes me so happy cause these are actually the 5 exercises that I’ve done for the past 2 years now in the gym every single session! Such good exercises

[@roelandahartman5634]

Your videos have been a game changer for me at the gym! I have been way more confident and becoming better in isolating and targeting the right muscles. Thankyou for these videos ❤ I was literally asking myself after my sesh today why my underarms are hurting so much during a rep and I realized it’s bc of my hand/ thumb placement. My gripping strength is even worse. So now I know how to place my thumb for the bent over row.

[@a_dreya2230]

I loved watching your YT videos while I was at the gym, always clueless and intimidated to do anything, but then I signed up for the T&S app, and my confidence has improved soo much and actually having a routine! I no longer care what others think and I just go for it and having the exercises to focus on, helps tremendously. I also love your protein powders.

[@ceciliagordillo3489]

Guauuuu no entiendo mucho el ingles, pero te entiendo todo lo q explica, aprendo mucho contigo, cuando voy al gym me acuerdo de ti cuando hago los ejercicio, la manera que lo explica es espectacular. Gracias gracias.

[@saritagomez3685]

I absolutely love and admire this woman! My training journey has completo changed thanks to her. Her energy is the best, and her explanations are always clear ❤️❤️❤️

[@michaela2901]

That tip on thumb placement during rows was POG, your Grace

[@ridewithalina]

Love it, thank you so much! After working out for several years and as a personal trainer I will be the first to say we can always learn something new from others and from going back to the basics!

[@KrissyCelaa]

Yes so true always time to learn something new !!! X

[@rgeshick3285]

dont see any guys commenting but I wanted to say I find your videos to be awesome and extremely informative and easily understood, the way you breakdown the movements has made me more comfortable with getting back into shape, thank you

[@AlignedRelationships]

These tips are so helpful. Especially the bent over row pointers. Amazing as always Krissy! I would absolutely LOVE to see a video from you all on deadlift variations and how to perfect them. The stiff leg verses Romanian terms are sometimes used interchangeably. You’re the best! ✨

[@k1nkstar448]

As a man I love watching your videos and found this video useful because you explain things in a very good and simple way . Thanks !

[@bebogal94]

This video is everything! Appreciate all the small details you consistently show for us & bringing up about health & advice outside the gym as well. I'm doing your Transform You challenge right now and can't wait to continue off to your strong program again after that. So happy I've found T&S! Here's to 1M & more

[@andromeda3609]

she is so .... just nice and comforting. makes you feel it's completely ok to never be perfect

[@anushuagorai8191]

Krissy I love you so much. Thanks for talking about the different kinds energy level during a certain time of the month. It's so true. You really need to know these energy variations in order to plan your workouts and do your best. Also on the days you are not able to push yourself like the other days, don't be so hard on yourself.

[@mashstatic]

Honestly this woman changes my gym game not only with her videos but also with her app & clothes 😍

[@annekeekema6112]

I absolutely love how down to earth and relatable Krissy is. Love all the breakdown for excercises in this video. Motivates me to give them all a go.

[@KrissyCelaa]

You’re so lovely 🥺💙

[@nickswettenhammusic]

The problem with the deadlift and bent over row is firstly the Internal rotation of the shoulders and seeing as most westerners have bad posture I’d rather use dumbbells with hands at my side for the bent over row and a hex (trap) bar for the deadlift. Secondly I’d use a bench for support with the row as I’ve seen way to many people get injured doing these. There are many other ways to work your lower back so it’s just not necessary to put all that load on your lower back (that’s what she said)

[@magdalenakruz8579]

I'm so, so happy that I've found your channel! Girl, you made me feel more comfortable at the gym, I'm not scared of everything anymore. Thank you ❤️ I would really appreciate the video about the strength fluctuations, I assume it is strongly related to the menstrual cycle.

[@elsker413]

Thanks Krissy. I have been sick for long time and just now go back to training again. I really need the recap how to do the deadlift correctly. Thank you so much for explain the small details and they are really helpful.

[@JN-yf1ef]

A video about grip/hand movement would be amazing, especially because I really struggle with a "weak grip" idk. Especially on lower body days, RDLs for example, I can't hold the barbell long enough.

[@marie-clairemattis2801]

I love the barbell squats that I practice since I'm 24 years old - with babies and small children interruptions. Now I'm 54 and still doing barbell squats and will keep it on!

[@JustLN_Ellen]

OMG! Thank you so much for this video. I was avoiding deadlifts because of my lower back, i knew i didn’t have a proper form but thanks to you i will feel more confident ❤️ you are an amazing person for doing this detailed explanation:

[@TyphanyGarcia]

I was avoiding dead lifts also 😅

[@rolandorodriguez7449]

Nice tip with the chest press about not having the clips in case you need to "save yourself" if it gets too overloaded for you. Nicely done video. Excellent concise explanation without any fluff.

[@samanthanewton7771]

Absolutely love your hints and tips! You’ve really helped bring my confidence in my form and movements to get more from my workouts!

[@AT-ez5hr]

Oh my gosh, my wrists always hurt after gym and I didn't know what I was doing wrong. After watching this it seems so obvious - You're an absolute life saver!

[@taylorchappell8199]

Krissy, you give me so much confidence to try these compound movements even when they scare the absolute crap out of me haha

[@rothotborski]

On the point, precise and no nonsense approach. totally agree...keep on doing what you do and don't let anybody tell you to change...

[@janewang4242]

Super detailed! I have a personal trainer and have been doing lots of compound workouts. Your tip on the thumb position for bend over row is very helpful. For bench press, is it better to move the feet inward to provide better stability?

[@carlr458]

Different bodies face different proportions, so if you need to move them to gain stability, do it! Stability is most important, especially since the legs are not a worked muscle group in the movement.

[@janewang4242]

@@carlr458 thank you so much!

[@caraj9704]

I’m glad you’ve made this video. I used to be in my 20/30s and fit and muscular and lift weights and now I’m mid-40s, unfit and v intimidated by our busy gym! Must get back to it 💪🏻

[@mineaxyie]

This video was just so so so helpful (as always), you are the Queen, you are the best and you are literally saving everyone's fitness journey. A video on hand-placement and grips would be so helpful and I know that you would explain it in a way that makes it easy to follow. It would be amazing if you could do a video on them! Thank you so much and congratulations on 1M!!!!

[@fmthefragranceman8842]

Hi first time I've come across you, I'm an older guy on a fit & weight lose journey and doing well. I found your info and guidance so simple to follow a big 👍thankyou

[@faithforsberg]

Seeing your reaction when your KZbin hit a million made me so proud! Your videos are so helpful and actually lets you learn rather than the usual fitness videos leaving you with questions rather than new knowledge 🙌🏻❤️

[@beejay4324]

I am 45 years old, and I feel like my little sister is schooling me on how to workout! I love it!

[@lauren9439]

Love these videos ! Always learning something new, I will often pull your videos up in the gym just to make sure I’m performing them correctly! Also so glad you mentioned about our energy levels fluctuating around our period as it really affects me. I was even thinking since tone and sculpt is mostly for women to introduce a period tracker within the app? I think it would continue to make the app stand out from others. I currently use another app to track my period but it would be nice to have it within tone and sculpt and really attune my training with it too!! Something to think about for the team 😃♥️

[@boromirofmiddleearth557]

one of the best explanation and instruction vids about compound lifting movement. Excellent job!

[@juniorchavesopicassodeyahu988]

12:31 Look how is Krissy perfect. She is literally an true epitome of fitness

[@emmaburrell8931]

You are incredible you’ve helped me so much with little hints and tricks about not being scared of weights.

[@juniorchavesopicassodeyahu988]

I love this woman. Anazingly gorgeous in every single aspect

[@Ophois47]

Loved the tip about the thumbs and forearms! Thank you for making all these movements so approachable for everyone

[@InfernalPasquale]

Are tight-fitting hot pants a requirement too?

[@tinycatfromhell]

I'd suggest therapy to deal with it whatever is upseting you. A simple item of clothing seems to be triggering you in a way that's not normal for mentally healthy people.

[@InfernalPasquale]

@@tinycatfromhell I'd love to see you in that simple item of clothing. Hubba hubba.

[@clairetang4361]

Yesss please make a video for hand placements and grips!! Love your content xxx

[@stellaarumdri5549]

I wasn't one for lifting weights but you have changed all that for me! You are the best, thank you. Congratulations on the million followers!

[@jejaramillo]

No wonder when I would do bent over rows my forearms felt it more! Going to change my thumb placement today. So glad I found this video.

[@Frivolousfruitcake]

You are literally such a kind and amazing person, I genuinely feel that way, you’ve helped me tremendously and so gently at that. it makes me very happy! Thanks for everything!

[@dianapolaskova999]

Yes please! I really appreciate a video for grips and hand place. 🙏🏻

[@4rmoore4]

You have no idea how much I needed this video, booked an appointment to learn this at my gym but I have a feeling the staff there aren’t that knowledgeable in this area. I think I’m gonna watch this vid multiple times and finally pluck up the courage to head this section of my gym, eek 😬

[@1U7S7A6]

You are such a BRIGHT light in this dark world💗 Thank you so much!

[@kingsmbaeze]

Best video ever, thank you, thank you and thank you 😢. Bench press is a very big challenge for me, I just started working out a week ago but now your video has done it for me ❤

[@maximac222]

I came here for new ideas on compound movements and I'm better off than I thought! The details about placement of hands (and the barbel for squats!) is extremely helpful!

[@lp8598]

Within a this valuable info you still managed to mention the comfort level in showcasing your frontal region during the chest press, recognizing that some of us are new or self conscious in many ways while in the gym. Thanks for mentioning that and not taking for granted the varying comfort levels of ur viewers! 💕

[@micampbellart]

I have no excuses for bent over row now, I kept taking it off my program, but your explanations are so clear, I'll keep your video close by at the gym to make sure I have the proper form, thanks a lot!!! really helpful!

[@lailathachil2263]

Finally I found somebody who explain everything in detail... Thank you for sharing your knowledge....wish, I found you earlier.... Well, it's never to late ...now I started working out fearlessly in the gym😄

[@mellhewitt4]

My girllll!!!!! CONGRATULATIONS ON 1M…. YOU F-ING DESERVED IT ‼️🎉🥳

[@sandrabranescu1692]

Yesss please the period video would be soo helpful, I’ve experienced when I started to train for first time more intensively my the cycle between periods became longer (maybe it was just me) but slowly my body adapted and came back to normal

[@Jay-vz7og]

This is the first year where I'm consistently doing resistance training. Your videos are very helpful 🫶

[@swaralidoifode9486]

WOMAN! YOUR CONTENT IS SO HELPFUL!❤

[@user-vf9hf4dj3d]

I'm amazed by the way you demonstrate, even tiny little details, great inspiration. Love and support ❤️.

[@selfcarewithashley6801]

Thank you for explaining the military press!! Overhead anything has always been a challenge because it's causes me injury simply because people were not able to explain form well.

[@daverawe265]

This is the best video I've found for the 5 main compound movements! Very well done.

[@gwengwen4535]

Dude! That military press is SICK!! Why haven’t I added this to back day?!! Am now sister!💃So many great tips too, and I love it when you preach a lil bit girl🔥🙌🏻

[@aidahopkins4743]

These videos are great. Let’s also stress the importance of not being able to get low in a squat simply because of the way your body is built. I had a trainer for a year who insisted I should get lower and lift heavier…it damaged my hip and gave me further impingement because scans show my hip sockets are quite deep, so I have less ‘room’ to move. It’s not about my muscles not being flexible. You don’t have to lift double your body weight to see results. It should be uncomfortable and hard, but you should not have hot and sharp pains! I wish more trainers were like Krissy!

[@danijane2819]

This is the MOST USEFUL video!! I have struggled with form at times on some of these movements and your explanations are so clear, especially explaining WHY you need a certain form! Thank you. More videos like this please!!

[@johnberry5339]

Hello!.. I have just watched your tutorial and found it very interesting & helpful. I am 67 yrs old and Male!.. I had spinal surgery 5 yrs ago & I have prostate cancer 😊 All the previous videos that I have watched have not really been very helpful, they were mainly showing how to build huge muscles lol. What I am wanting to achieve is to try and improve my overall fitness and strength before I seize up lol. I understand that I need to exercise more & eat healthier, so I have decided to go for it. I have recently purchased a second bench with barbell and dumb bells. Straight away I realised that I don't have the movement that i used to have!. So I am just doing some basic exercises with the bar only { I can't even rest the barbell on my shoulders } Hopefully given time I will loosen up a bit. Thanks John 😎 I have liked & subscribed 👍

[@ajourneyoftransformation]

Yes, grip video please! I keep getting wrist and forearm strains when I try to lift heavier.

[@hiencao9604]

A video on different hand grips, please! Thank you so much, Krissy!!! You are very inspirational!!! Love, love, love!!!

[@Durpydurp4488]

Amazing tip at the end to allow yourself the ability to dump the weights if they are too heavy for a chest press lift! Just saw a video where a woman got stuck with it on her chest and nobody would help her. This tip would have helped her not get into that trouble.

[@skecre]

Love this video for the fact that you show correct alignment of the wrist and forearm but you also give that tip for bench press without the clips. Lifting then not being able to rack it back and not having a person to spot me is why I don't do them...not anymore. Thank youuu!

[@ayshamajid8653]

I just love how caring you are. Love all the top tips. Love u

[@aprilbloodgate9832]

This video has been so extremely helpful. I don’t know why I have been barbell shy my whole life but the instruction was amazing. Looking forward to adding weight to these in the next year.

[@jennylee1425]

Your instructions are so so clear . Thank you

[@Bistduwach1]

Thanks 4 The compassionat and competent explanation. This really helped🙏☺️

[@victorroux493]

I am a bloke wanting to get into compound exercises. Very clearly explained.

[@TeerapipatPhatrat]

That tip for clip off is useful , never think about it before. Thank you.

[@elinas8051]

I love to see a female youtuber making instructional videos about lifting, it is so much easier for me to relate to and learn from these than from male youtubers, because for example centre of mass is different and it's just nice to see more women nowadays making these types of videos🔥🔥

[@marcethabintimanuel8405]

Hi from Borneo, i have been watching your videos for the past 5months. It does help me in my training ❤️❤️❤️