E 43 | The Big 3: Why The Squat, Bench Press, and Deadlift Still Rule

Episode SummaryDiscover why the squat, bench press, and deadlift remain the foundation of every serious strength training program. This episode breaks down the science behind compound movements, debunks common myths, and provides actionable advice for incorporating these lifts into your routine safely and effectively.Key Topics CoveredThe Foundation of StrengthWhy compound movements beat isolation exercisesReal-world applications of the Big 3Multi-joint movement benefitsThe Squat: Lower Body KingMuscle groups targeted and functional benefitsCommon myths debunked (knee safety, depth requirements)Variations for different skill levelsThe Bench Press: Upper Body PowerhouseBuilding pressing strength and muscle massAvoiding ego lifting pitfallsForm cues and safety considerationsThe Deadlift: Ultimate Strength TestFull-body strength developmentPosterior chain benefits and posture improvementDifferent deadlift variations explainedThe Synergy EffectHow the Big 3 work together for balanced developmentProgramming recommendations for beginners vs. advancedCommon training mistakes to avoidKey Takeaways✅ Form over weight - Perfect technique beats heavy lifting every time✅ Progressive overload - Gradual increase is key to long-term success✅ Balanced approach - All three lifts complement each other✅ Individual modifications - Adapt based on mobility and injury history✅ Consistency wins - Regular practice builds strength and confidenceAction StepsAssess your current training - Are you including compound movements?Start with bodyweight or light weights to master formConsider professional coaching for technique refinementSet realistic strength goals and track progressFocus on one lift at a time for improvementQuote of the Episode"The Big 3 aren't just exercises - they're movement patterns that build the foundation for everything else you'll do in the gym and in life."Subscribe & Review:If this episode helped you understand the power of compound movements, please leave a 5-star review and share with someone who needs to hear this!About Brandon SmitleyInstagram: @bsmitley @team.thirstSubscribe On YouTube!Website: THIRSTgym.comBrandon Smitley is a world renowned strength coach and athlete for over a decade. He and his wife, Adrian, own Terre Haute Intensity Resistance and Sports Training (THIRST) where they work with youth athletes and personal training clients of all ages. He earned his Bachelor’s degree from Purdue University in Health and Fitness, and his Master’s degree from Indiana State University in Physical Education and Coaching. Brandon has been awarded Personal Trainer of the Year Awards from Purdue University and Indiana State University as well is the 2020 Reader's Choice for Best Personal Trainer in Terre Haute, IN and the Wabash Valley.Brandon is a sponsored athlete with Elitefts and NutraBio where as a competitive powerlifter he currently holds the all-time world record squat in the 132 pound weight class, with a 567 pound squat. He also holds a 330 pound bench press, and 510 pound deadlift in that weight class, totaling 1377 pounds, ranking 4th all-time. He provides online coaching and programming around the world, and has personally worked with over 200 athletes in the US, UK, France, Italy, Mexico, Canada, and other countries. Brandon’s been published at Elitefts, Muscle and Performance, and Muscle and Fitness magazine.He holds his Certified Strength and Conditioning Specialist (CSCS), Level One Sports Performance (USAW), Certified Personal Trainer (CPT) certifications, and is educated in PRI for Fitness and Performance.