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90 percent of people squatting in the gym will benefit most from squatting high bar shoulder width stance using their entire leg fully rather than what you put in S tier
I tell everyone who asks that they should do paused squats. Not only does it build confidence coming out of the hole, but it's built core strength in a way that hadn't expected.
Im not a strength athlete or anything, just a dude aiming to be somewhat strong and useful, and after lots of trying im down to front squats for sets of 4 once a week and paused front squats for sets of 3 once a week. They feel good, i feel like the paused ones have helped my posture tremendously.
@@benchgoblinWhat I've been implementing is using my warm up weight, which is usually 95lbs, to do a 10 second descent into the hole, and a 10 second pause at the bottom. Building absolute strength from such a dead long stop, and instantly going back to doing the reps of the first set. Prolonging the first rep of the warm up weights to ensure that heavier weights move smoothly without break down.
Yeah, I've been one of those "low bar competition squat or die" guys for the past six months. It's by far my best lift, so it's easy to get lazy. Time to start looking at the big picture again. Thanks for the inspiration.
“Most of you guys aren’t limited by your anatomy, you’re limited by the fact that (front squats) are uncomfortable and you don’t want to do them” I feel seen 😂
I got an axle bar this past November and I been enjoying the heck out of zercher pin squats. I do them with my arms uncrossed. Not only does it blast my lower body but also my upper back. I am 45, don’t compete, train in my garage and zercher’s have offered some great variety. O plus I love the axle Zercher carry 😊
I've done axel pin zercher squats before when prepping for a comp, they were fun but I personally didn't feel much developmental benefit, I got more out of front squats personally
@@Shahrukhsa I used it when I was in a period of loving press exercises. My best was 72.5 kg for 4 reps weighing 74 kg. I've recently started to OHP again weighing 77 kg and 45 kg feels so heavy lol
@@emmanuelmacias6381 Not really. E.g. speaking of the front squat, Bromley talked about how it's a great developer but doesn't always carry over to competition squats. By "developmental exercises," I mean the exercises that are good at taking someone from untrained to reasonably strong. Probably the most important things to include in beginner and early intermediate programs, especially stuff where early intermediates may be underdeveloped.
@@magicjohnsins Yeah. And I think it would make a good tier list. Squat, Row, Bench, OHP, and DL all seem obvious, but there are another 20 or so common exercises or variations that I think would be cool to compare.
@@Aaronsolnelson not really. I can't think of another 5 let alone 20 exercises I'd classify as "developmental" in the sense of your definition. For example, lateral raises are great but don't "carry over" to anything like OHP. cable flys are great but they don't carry over either The only thing that's really gonna impact your main lifts are grip variants of your main lifts. Long story short? Wanna develope your bench? Bench Wanna develope your squat? Squat Wanna develope your ohp? Ohp This is mostly due to one being "reasonably strong" being dependent on their numbers in these main lifts. So do the main lifts
Ssb bar is underrated here. After two years of using one with zero back squats, when I finally went back to back squats it was stronger than ever. And I'm talking mid to high 600s.
SSB is an interesting one for sure. Feel like it distributes the weight really well. Somewhere between front and back squat. Depending on how you hold it of course
Box squats and Bulgarians have really transformed my legs. My groin was in pain every time I would normally squat, so these are the variations I turned to. I've only been consistently lifting for a year and my legs were the first thing I noticed a difference in over the last year.
I hear you man. I've been having a lot of tightness and pain in my left knee and Box Squats have helped me get back into squatting and really transformed my quads and glutes.
For me I can do bulgarians with 100lb in each hand for 3 sets of 10 "easy". But because I've neglected back squats in favor of Bulgarians, leg press, trap bar deadlifts, etc a set of 315 for 5 is pretty challenging for me. Im just now getting back into back squats and it's interesting but I don't hate them as much as I used to
As high bar ATG squatter, and a not very good one, I find squatting to parallel to be detrimental to my 1rm. Not having the rebound at the bottom of the hole reduces my power production. So the wider stance, parallel squat is a great accessory for me to train control and core.
One of the most gruelling drills is combining paused and pin squats. Two pauses in each rep: one at the bottom and another one halfway up (when butt is above parallel). Great to do these on a deload week, to work on those sticking points with less weight.
@@Kilithaza This channel has been my coach programming wise. Nutrition is not hard, calories in calories out, tracking protein focused. Genetics very good for bench press. What do you mean by [work ethic] and [cycle]?
I just started doing squats (wider stance & low bar given my height and long femur) after 20yrs of not doing them as I never felt comfortable with it, but have recently decided to get out of my comfort zone and start attacking exercises I’ve neglected or shied away from. Squat was one, and I’m going hard with it. Just building a solid base through increased volume each time I squat & working on form and controlled decent/ascent. At the end of each session, I’ll finish with pause squats with a 5 second hold in the hole and go until nearly failure (RPE 9). In the 4 weeks that I have been doing this, not only has my working sets and reps weight increased substantially it has also had a positive affect on my leg press & double/single leg extensions.
I've always rotated in pin squats..quite like them. Never found much difference between pausing on the pins to my regular squat...did them from a dead stop at the bottom a few weeks back and was humbled 😂
I do belt squats with a barbell in the rack. It's kind of like a raised landmine setup. As someone with lower back issues, it's definitely great for quads seeing as I can't load my regular squats that heavy currently. This exercise decomprosses the spine rather than compresses it.
can confirm the added benefit of unilateral work. I used to do heavy split squats and lunges which powered my back squat PRs. I added Bulgarian split squat and single leg RDL back to my training 2 weeks ago, and noticed feeling better about my squat and deadlift. The suck is very real! I think that adding dumbbells and bands can help with the loading more than just bodyweight. I am going to be running a band over my shoulder to add resistance in 2 weeks once I improve my balance and acclimate to my own body weight.
Front squats have been my go-to squat. Short torso, long legs and I can get into the clean grip so it’s solid. Definitely get its ranking though because it’s not for everyone.
man i love belt squats,last year I had a tweak in my back and they carried me through it,you can also just hammer them to failure safely but they can also be a pain in the ass to set up
Single leg squats (Bulgarian split squat) isometric holds are renowned for their positive attributes in the athletic populations. There is certainly some direct carry-over to the purely strength crowd. Findings suggest there is improved CNS/neural drive, improved tendon/joint health, improves recovery, improvement in the agonist/antagonist muscle firing patterns. I would expect that most of the 'strength' crowd would benefit by cycling these into the program in hope of avoiding torn tendons/ligaments as they continue to approach their genetic capacity for moving weight. Thanks for the lists you've created. It's fun to plot these out across the speed-strength spectrum and see where there is strong overlap and where certain exercises diverge to one camp or another.
Hi, Alex great video with loads of good information as always. Having crazy hip shift these days so a video about them or a small section about them would be great if you’re in need for a Video idea.
I would love to come across a gym with a belt squat, I would train the shit out of it after all these years of monotonously grinding normal lowbar squats. Tried giving front squats and high bar squats a chance many times to give the posterior chain some rest, but I always run into ankle or upper back mobility issues with those. Belt squats just seems like the best of all worlds for me, just need to find one of those bloody things.
Great video. With less options @ my commercial gym (sucks) , Pause has been a great help for me. Along with some bands while stopping at the bottom. Wish I can belt squat, so I may have to throw in the Zerchers for high volume while taxing the upper back and abs; to feed my Low-Bar squats.
I do zerchers because I dont have a rack at my home gym. I usually do low bar squats. Zerchers have been something I started doing out of necessity but started to like them.
Lowbar over highbar...I must disagre Sir. This is outragoius. :D Also I think to some extent it is less about the sance width (nor the bar placement for that matter) and more about knee vs hip "action" aka how much do you shove your knees forward.
I have horrible balance, so I tend to find myself toppling over forwards with too narrow of a stance. Still prefer to remain quite upright during my low bar / wide stance squats. I can do it due to my narrow grip on the bar. Lately I've got the urge to screw around with some narrow stance / high bar squats, though. Oh, and I love doing heavy Bulgarian split squats in the Smith machine. Yet again, my balance is poor, and I can overload more in the Smith machine... and my friends hate Bulgarian split squat so I find it hilarious to tease them about it.
It may sound crazy but if you incorporate some balance yoga it will make a huge difference. Yoga helps so much with balance and mobility whith heavy lifting.
YO BROMLEY The Bulgarian split squat 5min isometric you mentioned at 13:20 is called an "extreme isometric" I've been looking into them recently. They were first made popular by JAY SCHROEDER who trained an NFL player named Adam Archuleta. The idea is in isometrics, your muscle continues to pull and your tendons relax/stretch, thus why isos are so prescribed for tendon health. EXTREME ISOS are using long duration isos in certain positions, like the bottom of a lunge, to allow your body/mind to "reset". They are a bit like RKC planks in that you're trying to generate max tension, like in the lunge you're trying to leg curl with your forward leg, squeeze your glutes, and pull your back leg forward, like a scissor, as if you were about to take a step. There's more to it, but that's just a snapshot. JustFlySports on IG and his website has written a lot about them and also Christian Thibaudeau has spoken about them in a few videos.
The SSB bar in our gym is the most uncomfortable shit ever (we do not have pads and handles are extra thin = fucking your clavicule hella hard). Started my program with it but I might honestly change it. My lower back is fucked after DLs and squat developmental with high amount of reps (not really used to 12 reps but getting adapted slowly, each session feels better).
You didn’t add any tempo squats in there? A 3-0-5 tempo or a 6-0-0? Helps manage fatigue while increasing stress and helps work the motor pattern. I add them in any 8+ week program for a “mini” mid block Deload.
Alex, for hypertrophy, any thoughts on the reverse deadlift, sometimes called a barbell hack squat (although they're not technically a barbell hack squat as George Hackenschmit did them). I throw them in at the end of my quad work for a deep burn. I'd love your thoughts on them and other hypertrophy quad exercises.
I dont know if anyone else is like this, but the only stance I can squat wide in is a front squat. I actually can't go narrow. With the bar on my back it's the opposite, I can't go wide.
I was watching expecting goblet squats and Barbell jump squats. You didn't consider them unfortunately. Can you share your opinion about these? I use low-bar, paused squats, belt squats, GMs and Pin/ Anderson squats, in addition to the 2 aforementioned variations. My goal is general strength.
Goblet are kind of just front squats that limit you to one heavy dumbbell that is hell to position. You max those quickly as most gyms don't carry around above 110-130 dumbbells, and those are NOT fun to place into position. Jump squats are more of a plyometric movement meant for athletes, to gain power into the jump. Kind of like quarter squats, good for basketball players, pole jumpers, etc. I'm no expert but jump squats are not meant to build a significant amount of muscle, and you can't load them heavy (i wouldn't, since i value my spine and my disks). If you want power, do them, if you want strength, don't.
SSB should be higher imo because its just straight up harder than even a high bar squat. As a low bar squatter its helped me a ton. Also great for core strength.
Zercher squats are the only exercise I stopped halfway through to look up how likely it was to give yourself a hernia while lifting lol. Felt like my intestines were about to shoot out my belly button
I don't think sticking to something like a cambered or SSB bar and pushing it just as hard is anything less than S-tier; you have to bypass personal bias with the extreme ease of use and how effective the tool is for building general strength and muscle. Those bars are legit for anyone and they will not make you automaticly weaker; in fact you tend to use 5-10% less weight for the same results on them.
I’m seeing a trend here… Want more overall strength whether for competing, building or just wanting more strength: SQUAT, how? Doesn’t matter, just incorporate more squats! The rest will follow
I had a labrum repair on my right shoulder a few years back and back squat with a conventional bar especially towards the end of a training cycle causes me a fair bit of discomfort and might be contributing to tendonitis in my shoulder, would it be worth switching to the safety bar permanently?
i Hope you can give me a Tipp. Is it a good idea to vary the Main excercise weekly or should i Stick a Bit longer with one Variation for expample in Squats. Week one paused doubles in Week 2 lets say heavy triples with the Pin squat ? Thanks
Bands are S tier on my list. I feel like you need to try 40% of your max on the bar with an average band and do this with FREE SQUATS with a stretch reflex at the knee joint. Tell me your legs don’t grow in a way that directly carries over.
What do you think about the hatfield squat? Was thinking of implementing them in a hyperthophy phase (maybe even with bands). Thinking of it as an alternative to a legpress.
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90 percent of people squatting in the gym will benefit most from squatting high bar shoulder width stance using their entire leg fully rather than what you put in S tier
front squat shouldn’t be a main exercise unless you are training cleans
babe wake up, new bromley tierlist just dropped (babe doesn't exist, i'm very lonely)
:( who needs babe when we've got alexander
Lift heavy rock to make sad voice go away
@@braedensmith7625 sad head voice always keep coming back though
Dr. Mike is that you?
@@tegansmith5280 i wish, i dropped out of college, also my name isn't mike
I tell everyone who asks that they should do paused squats. Not only does it build confidence coming out of the hole, but it's built core strength in a way that hadn't expected.
My obliques ache hard after pause squats
Im not a strength athlete or anything, just a dude aiming to be somewhat strong and useful, and after lots of trying im down to front squats for sets of 4 once a week and paused front squats for sets of 3 once a week. They feel good, i feel like the paused ones have helped my posture tremendously.
only as a technique exercise, for strength development the main exercise should be unpaused
@@benchgoblinWhat I've been implementing is using my warm up weight, which is usually 95lbs, to do a 10 second descent into the hole, and a 10 second pause at the bottom. Building absolute strength from such a dead long stop, and instantly going back to doing the reps of the first set. Prolonging the first rep of the warm up weights to ensure that heavier weights move smoothly without break down.
@@benchgoblinyeah no shit
Yeah, I've been one of those "low bar competition squat or die" guys for the past six months. It's by far my best lift, so it's easy to get lazy. Time to start looking at the big picture again. Thanks for the inspiration.
lol. I'm just the opposite. I'm obsessed with that crazy deep and vertical posture you always seem from Chinese lifters.
@@bailewen respect
“Most of you guys aren’t limited by your anatomy, you’re limited by the fact that (front squats) are uncomfortable and you don’t want to do them” I feel seen 😂
Def need deadlift, ohp, and upper back / lat lists
I got an axle bar this past November and I been enjoying the heck out of zercher pin squats. I do them with my arms uncrossed. Not only does it blast my lower body but also my upper back. I am 45, don’t compete, train in my garage and zercher’s have offered some great variety. O plus I love the axle Zercher carry 😊
The discomfort of a Zercher hold quickly dissipates after a few sessions. It's a meme but also an effective strength builder.
I've done axel pin zercher squats before when prepping for a comp, they were fun but I personally didn't feel much developmental benefit, I got more out of front squats personally
Can’t wait for the overhead press tier list. Hopefully it can help me break my plateu
Seated pin press on your bench day, don't support your back on the bench
@@MrSham3less Have you had success with it? I’m at 90kg 1RM strict press at 95kg bodyweight
@@Shahrukhsa I used it when I was in a period of loving press exercises. My best was 72.5 kg for 4 reps weighing 74 kg.
I've recently started to OHP again weighing 77 kg and 45 kg feels so heavy lol
@@MrSham3less I’ll give it a try. Thanks man
Which part of the ohp is weak?
I would love a developmental exercises tier list.
Every one of these tier lists is a ranking of developmental exercises...
@@emmanuelmacias6381 Not really. E.g. speaking of the front squat, Bromley talked about how it's a great developer but doesn't always carry over to competition squats.
By "developmental exercises," I mean the exercises that are good at taking someone from untrained to reasonably strong. Probably the most important things to include in beginner and early intermediate programs, especially stuff where early intermediates may be underdeveloped.
@@magicjohnsins Yeah. And I think it would make a good tier list. Squat, Row, Bench, OHP, and DL all seem obvious, but there are another 20 or so common exercises or variations that I think would be cool to compare.
This
@@Aaronsolnelson not really. I can't think of another 5 let alone 20 exercises I'd classify as "developmental" in the sense of your definition.
For example, lateral raises are great but don't "carry over" to anything like OHP.
cable flys are great but they don't carry over either
The only thing that's really gonna impact your main lifts are grip variants of your main lifts.
Long story short?
Wanna develope your bench? Bench
Wanna develope your squat? Squat
Wanna develope your ohp? Ohp
This is mostly due to one being "reasonably strong" being dependent on their numbers in these main lifts. So do the main lifts
I was about to start my peak phase in bullmastiff. And really helped this video to choose my variation. Thanks Bromley. Love from Sri Lanka 🇱🇰
Cant wait for the deadlift variations and OHP
Would be awesome if you showed footage of the exercises while talking about them. Thanks for the vídeo, eager for the deadlift one
Front squats should be higher. They cam fix knee and lower back pain and you can go heavy on them. Easy S tier.
Right front squats are easier on my knees
Ssb bar is underrated here. After two years of using one with zero back squats, when I finally went back to back squats it was stronger than ever. And I'm talking mid to high 600s.
SSB is an interesting one for sure. Feel like it distributes the weight really well. Somewhere between front and back squat. Depending on how you hold it of course
Athletics exercises tier list soon? (Like cleans, snatches, jumps) much love!
Box squats and Bulgarians have really transformed my legs. My groin was in pain every time I would normally squat, so these are the variations I turned to. I've only been consistently lifting for a year and my legs were the first thing I noticed a difference in over the last year.
I guess I do box squats for a different reason
I hear you man. I've been having a lot of tightness and pain in my left knee and Box Squats have helped me get back into squatting and really transformed my quads and glutes.
@@lukelyon1781 box squats are where it's at brotha! Happy lifting.
Trying zercher squats now next week lol
For me I can do bulgarians with 100lb in each hand for 3 sets of 10 "easy". But because I've neglected back squats in favor of Bulgarians, leg press, trap bar deadlifts, etc a set of 315 for 5 is pretty challenging for me. Im just now getting back into back squats and it's interesting but I don't hate them as much as I used to
Love the damn intro . Couldnt imagine how much fun training with this dude would be.
My gym just got a shiny new belt squat. Really looking forward to testing it out after I finish my current phase!
I really enjoy your lists. They are something we can likewise revisit later on again as need be.
As high bar ATG squatter, and a not very good one, I find squatting to parallel to be detrimental to my 1rm. Not having the rebound at the bottom of the hole reduces my power production. So the wider stance, parallel squat is a great accessory for me to train control and core.
Can't wait for the tier list of dumbbell curls in the squat rack
I'm loving the tier lists. Belt squats-- S tier, all the way!
One of the most gruelling drills is combining paused and pin squats. Two pauses in each rep: one at the bottom and another one halfway up (when butt is above parallel). Great to do these on a deload week, to work on those sticking points with less weight.
I am way too excited for this odd lifts tier list
Zercher Shrug is going to be S Tier of course.
@@ora6925 either that or Arthur lift
For the difficult
Mr. Bromley is the one that carried my to compete in nationals Sweden, placed 2nd (powerlifting) thanks to Bromley
What about your coach, cycle, nutrion, work ethic and genetics?
What do you eat in a bulking Day?
@@Kilithaza This channel has been my coach programming wise. Nutrition is not hard, calories in calories out, tracking protein focused. Genetics very good for bench press. What do you mean by [work ethic] and [cycle]?
@@MajesticAesthetic439 Learn to track your calories. I eat ANYTHING as long as it reaches my daily surplus of calories and has 1g/pounds of bodyweight
One of The best series there is in RUclips
I just started doing squats (wider stance & low bar given my height and long femur) after 20yrs of not doing them as I never felt comfortable with it, but have recently decided to get out of my comfort zone and start attacking exercises I’ve neglected or shied away from. Squat was one, and I’m going hard with it.
Just building a solid base through increased volume each time I squat & working on form and controlled decent/ascent. At the end of each session, I’ll finish with pause squats with a 5 second hold in the hole and go until nearly failure (RPE 9). In the 4 weeks that I have been doing this, not only has my working sets and reps weight increased substantially it has also had a positive affect on my leg press & double/single leg extensions.
I've always rotated in pin squats..quite like them. Never found much difference between pausing on the pins to my regular squat...did them from a dead stop at the bottom a few weeks back and was humbled 😂
Really appreciate the footnote about covering issues during your comments about the front squat.. that is what I need to do more than back
Front squat superiority gang
Reversing the safety squat bar blew up my squat 50 lbs in 3 months
Loving the tier list uploads, even more being they apparently annoy some trolls, great work Bromley
Zercher squats my favourite squat variation 💪🏻 is so underrated
I do belt squats with a barbell in the rack. It's kind of like a raised landmine setup. As someone with lower back issues, it's definitely great for quads seeing as I can't load my regular squats that heavy currently. This exercise decomprosses the spine rather than compresses it.
loving these videos man
Great list! Unfortunately neither my gym nor any in my area have got a belt squat. Would love to try.
If you have a chain belt that people use for dips you can make one with a power rack that works exactly the same.
can confirm the added benefit of unilateral work. I used to do heavy split squats and lunges which powered my back squat PRs. I added Bulgarian split squat and single leg RDL back to my training 2 weeks ago, and noticed feeling better about my squat and deadlift. The suck is very real! I think that adding dumbbells and bands can help with the loading more than just bodyweight. I am going to be running a band over my shoulder to add resistance in 2 weeks once I improve my balance and acclimate to my own body weight.
Front squats have been my go-to squat. Short torso, long legs and I can get into the clean grip so it’s solid. Definitely get its ranking though because it’s not for everyone.
Excellent content. 🔥
Front squats are great. Quite challenging.
Dude! my nick name at work was "the human forklift". that made me happy to hear 😊
I personally love these lists
I’d love to see a video on this for a Base phase, so a hypertrophic purpose instead of the ‘how does it boost your 1RM’ context
Hips or explosive exercise list would be great.
Well said great content thanks man
Alex, this was great. IF you added some b-roll of each form somehow, this video would be amazing!
I think Bulgarians and weighted decline/Roman chair sit-ups are the #1 reason I have pretty much zero knee cave even at 500lbs
Started with split squats then added front squats, some times for just working deep squatting do a goblet paused squat.
man i love belt squats,last year I had a tweak in my back and they carried me through it,you can also just hammer them to failure safely but they can also be a pain in the ass to set up
Love this!
Single leg squats (Bulgarian split squat) isometric holds are renowned for their positive attributes in the athletic populations. There is certainly some direct carry-over to the purely strength crowd. Findings suggest there is improved CNS/neural drive, improved tendon/joint health, improves recovery, improvement in the agonist/antagonist muscle firing patterns. I would expect that most of the 'strength' crowd would benefit by cycling these into the program in hope of avoiding torn tendons/ligaments as they continue to approach their genetic capacity for moving weight.
Thanks for the lists you've created. It's fun to plot these out across the speed-strength spectrum and see where there is strong overlap and where certain exercises diverge to one camp or another.
Overhead Press Tier List next?
Pin squats can be great for training “weak” points as well. Set the pins right where you’re weak and hammer it.
Hi, Alex great video with loads of good information as always.
Having crazy hip shift these days so a video about them or a small section about them
would be great if you’re in need for a
Video idea.
JTS have a video on the hip shift, they recommend a drill with a restistance band anchored to a rack, maybe that could help you ☝🏻
Terrific video.
I would love to come across a gym with a belt squat, I would train the shit out of it after all these years of monotonously grinding normal lowbar squats. Tried giving front squats and high bar squats a chance many times to give the posterior chain some rest, but I always run into ankle or upper back mobility issues with those. Belt squats just seems like the best of all worlds for me, just need to find one of those bloody things.
Tried front box squats today and they were amazing
Jolly good. Drop Ryan Humistan's jokebook in the bin.
what happened to good mornings? did you accidentally put it in c tier?
Good morning isn’t a squat movement, it’s a hip hinge
zero quad involvement in good morning
Great video. With less options @ my commercial gym (sucks) , Pause has been a great help for me. Along with some bands while stopping at the bottom. Wish I can belt squat, so I may have to throw in the Zerchers for high volume while taxing the upper back and abs; to feed my Low-Bar squats.
I am going to try pin squats from the bottom today
Where would you rank Hack and Pendulum squats?
I do zerchers because I dont have a rack at my home gym. I usually do low bar squats. Zerchers have been something I started doing out of necessity but started to like them.
Lowbar over highbar...I must disagre Sir. This is outragoius. :D
Also I think to some extent it is less about the sance width (nor the bar placement for that matter) and more about knee vs hip "action" aka how much do you shove your knees forward.
Great video.Agree with all the S tier movements...Hate front and Z squats :-)
I have horrible balance, so I tend to find myself toppling over forwards with too narrow of a stance. Still prefer to remain quite upright during my low bar / wide stance squats. I can do it due to my narrow grip on the bar. Lately I've got the urge to screw around with some narrow stance / high bar squats, though.
Oh, and I love doing heavy Bulgarian split squats in the Smith machine. Yet again, my balance is poor, and I can overload more in the Smith machine... and my friends hate Bulgarian split squat so I find it hilarious to tease them about it.
It may sound crazy but if you incorporate some balance yoga it will make a huge difference. Yoga helps so much with balance and mobility whith heavy lifting.
I’m just going go ahead and rank box squats as S tier before this video starts
next up: The ULTIMATE ROW TIER LIST
Look at zercher deadlift. Famous Russian wrestler used to do them to work on throws from the ground.
What about Hack Squats? I love those for quad hypertrophy. Leg press too
BOOSTCAMP IS BOSS
good job
Those Anderson squats (aka the bottom up pin squat) are absolutely cooked but when doing it, I felt the benefits of them
YO BROMLEY
The Bulgarian split squat 5min isometric you mentioned at 13:20 is called an "extreme isometric"
I've been looking into them recently. They were first made popular by JAY SCHROEDER who trained an NFL player named Adam Archuleta.
The idea is in isometrics, your muscle continues to pull and your tendons relax/stretch, thus why isos are so prescribed for tendon health.
EXTREME ISOS are using long duration isos in certain positions, like the bottom of a lunge, to allow your body/mind to "reset".
They are a bit like RKC planks in that you're trying to generate max tension, like in the lunge you're trying to leg curl with your forward leg, squeeze your glutes, and pull your back leg forward, like a scissor, as if you were about to take a step. There's more to it, but that's just a snapshot.
JustFlySports on IG and his website has written a lot about them and also Christian Thibaudeau has spoken about them in a few videos.
Thanks! I'll look into those sources
Surprised about the bottom up squats. Def gonna try them the next strength phase
Video suggestion: "Tier lists are killing your gains!" If you don't do it, Athlean-X will.
S Tier: Back Squat, Front Squat
F Tier: Everything else fr
The SSB bar in our gym is the most uncomfortable shit ever (we do not have pads and handles are extra thin = fucking your clavicule hella hard). Started my program with it but I might honestly change it. My lower back is fucked after DLs and squat developmental with high amount of reps (not really used to 12 reps but getting adapted slowly, each session feels better).
Pin squats are incredible
Bromley will you review the 8 week Calgary barbell program on the Boostcamp app?
You didn’t add any tempo squats in there? A 3-0-5 tempo or a 6-0-0? Helps manage fatigue while increasing stress and helps work the motor pattern. I add them in any 8+ week program for a “mini” mid block Deload.
Pls do this also for Deadlift or more general hip hinge movements
Alex, for hypertrophy, any thoughts on the reverse deadlift, sometimes called a barbell hack squat (although they're not technically a barbell hack squat as George Hackenschmit did them). I throw them in at the end of my quad work for a deep burn. I'd love your thoughts on them and other hypertrophy quad exercises.
I dont know if anyone else is like this, but the only stance I can squat wide in is a front squat. I actually can't go narrow. With the bar on my back it's the opposite, I can't go wide.
I was watching expecting goblet squats and Barbell jump squats. You didn't consider them unfortunately. Can you share your opinion about these? I use low-bar, paused squats, belt squats, GMs and Pin/ Anderson squats, in addition to the 2 aforementioned variations. My goal is general strength.
Goblet are kind of just front squats that limit you to one heavy dumbbell that is hell to position. You max those quickly as most gyms don't carry around above 110-130 dumbbells, and those are NOT fun to place into position.
Jump squats are more of a plyometric movement meant for athletes, to gain power into the jump. Kind of like quarter squats, good for basketball players, pole jumpers, etc. I'm no expert but jump squats are not meant to build a significant amount of muscle, and you can't load them heavy (i wouldn't, since i value my spine and my disks). If you want power, do them, if you want strength, don't.
What are your thoughts on the Jefferson Squat?
SSB should be higher imo because its just straight up harder than even a high bar squat. As a low bar squatter its helped me a ton. Also great for core strength.
OHP tier list?
What was the one you put in C tier with the guy bent over but never mentioned?
Zercher squats are the only exercise I stopped halfway through to look up how likely it was to give yourself a hernia while lifting lol. Felt like my intestines were about to shoot out my belly button
Shit brother i have two unoperated inguinal hernias and a zercher squat cause i have no rack at home,no problem whatsoever
I don't think sticking to something like a cambered or SSB bar and pushing it just as hard is anything less than S-tier; you have to bypass personal bias with the extreme ease of use and how effective the tool is for building general strength and muscle. Those bars are legit for anyone and they will not make you automaticly weaker; in fact you tend to use 5-10% less weight for the same results on them.
I’m seeing a trend here…
Want more overall strength whether for competing, building or just wanting more strength: SQUAT, how? Doesn’t matter, just incorporate more squats! The rest will follow
I had a labrum repair on my right shoulder a few years back and back squat with a conventional bar especially towards the end of a training cycle causes me a fair bit of discomfort and might be contributing to tendonitis in my shoulder, would it be worth switching to the safety bar permanently?
"human forklifts" cracked me up haha
deadlift variation list plese!
i Hope you can give me a Tipp. Is it a good idea to vary the Main excercise weekly or should i Stick a Bit longer with one Variation for expample in Squats. Week one paused doubles in Week 2 lets say heavy triples with the Pin squat ? Thanks
Bands are S tier on my list. I feel like you need to try 40% of your max on the bar with an average band and do this with FREE SQUATS with a stretch reflex at the knee joint. Tell me your legs don’t grow in a way that directly carries over.
This is a great list. My only gripe is I think you underrate SSB pretty bad. To me SSB and Front squats should both be A tier.
What do you think about the hatfield squat? Was thinking of implementing them in a hyperthophy phase (maybe even with bands). Thinking of it as an alternative to a legpress.
Box Squat my favorite no knee pain did 365 for 8 on free squat good depth my knees are aching but I did 400 for 12 on 15 inch box no knee pain at all
Just asked my gym manager (YMCA) to purchase some plyo stools (12", 18", 24") so I can do box squats. They have a squat cage, just need the stools