The BEST 4 Exercises you should do in the gym and why?

Strength, Muscle, and Mobility: Why Back Squats, Deadlifts, Weighted Pull-Ups, and Weighted Dips Are All You Need

When it comes to building strength, packing on muscle, and developing a body that moves as well as it looks, the basics are undefeated. Enter the back squat, deadlift, weighted pull-up, and weighted dip—a dream team of compound movements that work every major muscle group while improving mobility, stability, and coordination.

But let’s be real: these exercises can look intimidating, and not everyone is ready to dive into the deep end with weighted variations. That’s where regressions come in, helping you build a strong foundation to progress safely and effectively. This article will explain why these lifts are the backbone of any serious training program and how you can adapt them to your current ability level.

Back Squats: The KING of Strength and Mobility

The back squat is often called the “king of all exercises” for its ability to build lower-body strength and develop explosive athleticism. But it’s more than a quad-builder—it’s a full-body movement that engages your core, improves posture, and enhances mobility.

Strength and Aesthetic Benefits

• Builds powerful quads, hamstrings, and glutes.
• Strengthens your core and improves balance.
• Enhances athletic performance and functional strength.

Mobility Perks

Deep squatting opens up your hips, strengthens stabilizing muscles, and improves ankle mobility. It also helps you move better in daily life—like picking up something heavy off the ground without throwing out your back.

Regressions

1. Bodyweight Squats Perfect your form by squatting with no added weight. Focus on depth, keeping your chest up, and maintaining balance.
2. Goblet Squats Hold a dumbbell or kettlebell at chest level to improve posture and control.
3. Box Squats Squat to a box or bench to practice proper depth and technique. Lower the height of the box as you progress.

Deadlifts: The Ultimate Full-Body Strength Builder

The deadlift is a no-nonsense exercise that builds strength from head to toe. Whether you’re lifting weights or just living your life, mastering the deadlift makes every task easier and safer.

Strength and Aesthetic Benefits

• Develops a strong posterior chain: glutes, hamstrings, and lower back.
• Builds traps and grip strength.
• Improves posture and core stability.

Mobility Perks

Deadlifts reinforce proper hip hinge mechanics, improving hamstring flexibility and spinal stability. They’re an excellent remedy for the tightness caused by hours spent sitting at a desk.

Regressions

1. Romanian Deadlifts (RDLs) Focus on a shorter range of motion to build hamstring strength and master the hip hinge.
2. Trap Bar Deadlifts The neutral grip and higher handles make this variation easier on the lower back and knees.
3. Block or Rack Pulls Elevate the barbell to reduce the range of motion, allowing you to focus on building strength and confidence.

Weighted Pull-Ups: The Gateway to a Sculpted Back

Weighted pull-ups are a true test of upper-body strength and the ultimate back-builder. They not only create the coveted V-taper but also strengthen your grip and core.

Strength and Aesthetic Benefits

• Develops wide, thick lats for a powerful back.
• Builds biceps and forearms for complete arm strength.
• Improves overall pulling power and grip.

Mobility Perks

Pull-ups improve scapular stability and shoulder mobility, essential for pain-free overhead movements. They also counteract the hunching and tightness caused by poor posture.

Regressions

1. Bodyweight Rows (Australian Pull-Ups) Use a barbell or TRX straps at an incline to build pulling strength.
2. Assisted Pull-Ups Use a resistance band or a pull-up assist machine to reduce the load.
3. Eccentric Pull-Ups Jump or step to the top position and lower yourself slowly to strengthen the muscles involved.
4. Bodyweight Chin-Ups Chin-ups (palms facing you) engage the biceps more and are often easier, making them a great progression toward pull-ups.

Weighted Dips: Upper-Body Strength at Its Finest

Weighted dips are an underrated upper-body powerhouse, targeting the chest, triceps, and shoulders. They’re essentially a moving bench press with the added benefit of mobility and stabilization.

Strength and Aesthetic Benefits

• Builds a strong, full chest.
• Adds size and definition to the triceps.
• Strengthens the shoulders, creating a balanced and athletic upper body.

Mobility Perks

Dips take your shoulders through a deep range of motion, improving flexibility and joint health. They also strengthen stabilizers, which protect against injury during other lifts.

Regressions

1. Bench Dips Place your hands on a bench with your feet on the ground to reduce the load.
2. Assisted Dips Use a dip assist machine or a resistance band for support.
3. Negative Dips (Eccentrics) Lower yourself slowly from the top position to build control and strength.
4. Push-Ups A foundational movement for building chest and triceps strength, push-ups are an excellent precursor to dips.

Why These Four Exercises Are Non-Negotiable

Together, these lifts:

• Train every major muscle group.
• Build functional strength for everyday activities.
• Improve joint health, flexibility, and movement patterns.
• Save time by delivering maximum results with minimal fluff.

How to make Progress

1. Start with Regressions Focus on technique and control with scaled-down versions of each lift.
2. Gradually Increase Load Progress to the full movement and then add weight as you get stronger.
3. Stay Consistent Train each lift 1-2 times per week, prioritizing form over ego.

Overall Breakdown!

The back squat, deadlift, weighted pull-up, and weighted dip are more than just exercises—they’re a blueprint for building a body that’s strong, functional, and mobile. With the right regressions and a smart progression plan, anyone can reap their benefits.

So whether you’re starting with goblet squats or crushing weighted pull-ups, stay the course. These lifts are your ticket to a stronger, leaner, and more capable you.

Coach Tom at Acquire Strength!