1. Front Squats (3-6 sec. pause optional) 2. Reverse Hyper (w/ or w/o momentum) 3. Good Mornings (light, high reps) 4. Glute Ham Raise / Nordic Leg Curls 5. Belt Squats 6. Bulgarian Split Squats 7. Walking Lunges (barbell best, move vertical) 8. Yoke Carry (Zercher variation too) The numbering is off in the video but these are the main list.
Just discovered this guy. I like him. He's jacked, he's strong, smart and positive. Doesn't curse like the others, I'm hooked. I will definitely be implementing his techniques into my routine. Stay strong, God bless!
Brian Alsruhe Brian it's the truth. There are other channels that I think are taking advantage of their viewers and operating click bate, they have lots of subscribers but your channel and the likes of Scott Hearn are far better and deserving of success. Keep being yourself.
Dude your squat video series have helped me so much. I followed all the cues you suggested and was able to get 365 for a triple whereas I was only able to get a single on my last training cycle. I know its not much compared to other strong guys, but I'm getting there. Thanks for making these!
Between this and Alan Thralls channel, my form has improved, my strength has increased, and my understanding of the complexities of the lift has gotten better as well. Keep up the good work man! Us average joes appreciate the time and effort!
Started watching this series without thinking there was a whole lot wrong with my squat. Part 1 re-educated me quickly. Part 2 sounded very familiar since I already do most of those things. I learned them by watching Alan Thrall who I know you are friends with and teaches most of the same things. However, I do dance around a bit getting my feet set and don't always let the weight settle before moving on to the next rep. this is why I watch you guys. I know you can always be better, but you don't always know where to make the changes. Thanks for the series.
Brian, you have helped me immensely with these videos! My squats still suck, but they're getting better. Between you and Alan, I'll be pushing heavy in a much shorter time period than I'd feared. Thanks, man!
Incorporating your cues in my mindset for squats and changing my technique has already brought better results and more stability in my core at the very first try. Thanks man, I really appreciate it. Coming over from Alan, by the way. Cheers.
Great videos man. I have been bing watching your videos the last few days, full of great information. I am glad I came across your channel. Keep up the great work!
I'm heading to a Starting Strength squat seminar this weekend. Once I get dialed in, I'll finish out my novice linear progression, then attack my weak hammies and back. Good reminders of what movements work which parts. Sometimes we know this stuff, but need to be reminded. Good information!
"If this describes you, lose my number!" HAHA! I made a mistake not watching this video earlier. I will be incorporating some of these exercises in my regiment. You're awesome! P.S. I'm looking forward to part two of the dead-lift video you did last week. As always, thank you for all the great content.
The Chinese olympic weightlifting team is arguably the best team of squatters and OH pressers in the world, and they do a ton of plate lateral raises, and bent over plate lateral raises after each session. Do that!
I have officially binged watched all your stuff, I Love your heart for your sport and fans!! Question: would weighted carries work instead of the yoke as my gym does not have that? Or just a barbell? Keep up the great content
I can't thank enough for your 3 series squat videos! Really appreciate it. Please pardon my ignorance for the question I'm about to ask. When do I have to perform these routines you mentioned in this video to improve my squats.. a day before I perform my squats or on that particular day. I don't know if I need to do them so I feel sore the next day or just do enough with light loads to improve my technique and mobility. Thanks again!
Hey Great videos Brian, channel is growing fast already up 3k subs since I subscribed a while back. I have a quick question if you don't mind. When I'm squatting ( I use high bar) I noticed my middle back rounding rather than my lower back (causes slight lower back rounding) , is this a serious issue? I think it's to do with core strength but not sure. I'm also currently using plates under my heels while I work on my mobility as I cant hit parallel without them so I'm not sure if this may be causing it? ( hoping my mobility improves quickly so I can ditch them and may buy some lifting shoes if it takes longer than expected) I'm relatively new to squatting as I always put it off and made every excuse in the book due an injury I had last year in fear of it happening again but I'm starting them back up again and taking it slow. Sorry if this seems like a stupid question but just making sure I'm getting form down early on to prevent injury. Again, great channel and content. Thanks!
I think you are totally fine man. As you gain mid-back strength I am sure it will improve. Also make sure that your set-up is spot on because it is really hard to fix once the bar is actually on your back. It could also be a core/bracing issue but it is hard to tell without a video. Just always remember that when you think you can't get any more air in your belly...get more...It will help with that issue some, I am sure. I hope that helps brother!
Hey Brian. Awesome videos, some good advice! Just wondering what your thoughts are on the high bar squat, since I've noticed you do low bar sqwaaats. Cheers homie
I think they are great man. i think it is a very individual thing. Some people are better with them and for those people i would tell them to do them instead. i think people should go to whatever feels best to them and keeps them training the longest.
if i going to train for PR the whole week(DEADLIFT, SQUAT, BENCH PRESS & OVERHEAD PRESS). how can i train the week before my PR week. what kind of accessories should i train just for the week to attempting the week for PR
Brian, if I run a few cycles of 531 with front squat instead of back squat and close grip bench instead of competition width bench, do you see that negatively impacting my high bar back squat and competition bench? I still use pin squats and floor press as assistance movements, just wondering if you've done something similar and seen your main lifts go up.
Piotr Wrobel. Always at the top when squatting. You can completely reset for the DL after every rep, I dont like exhaling at all with the bar up in a DL because I hurt my self doing that when the bar wobbled a bit but some people do reset at the top when doing highish reps.
I bend forward on the last or second last rep on the last set of my squats. I think it is me just needing to keep putting the work in. after 1- 2 weeks of work in it goes away. is that all it is. then when I add weight next week. it comes back.
Sounds like a technique thing man, your probably not resetting everything completely between reps. Think of each rep like a bolt action rifle. You need to chamber the next round before you fire it. If you don't it will misfire.
My knee go over my Toes, and my Knees kill me During the Squat...I can High Bar Squat 405 for sets of 10, when my knees feel good. Basically I know I start with my Butt back, but how can I fix this endeavor so I can go back to doing my favorite exercise
Vinchetti Spagetti Check out this podcast featuring Stan Efferding: ruclips.net/video/4iASZrQYpsY/видео.html He had tremendous knee tendonitis and was able to heal it 100% within 3 months.
so my leg day consists of just 3 different variations of squats (standard/pause/box) at various intensities. do you think that's too much volume for basically one exercise? my intention behind it is to better my performance at different phases of the lift. really trying to up my max squat a fair amount by new years.
I think it depends on how you are training the rest of the week and what your recovery looks like. But I see absolutely no reason (as long as you are planning it correctly) that you couldn't do exactly what you are doing
I personally have seen better results from front squats but I also do a TON of loaded carries and zercher yoke walks so my opinion may be skewed compared to a guy who just does mainly regular gym lifts. i think they are cool and if they work for you then definitely stick with them, but like I said, i have just gotten better results from the front squat and SSB squat. Hope that helps!
1. Front Squats (3-6 sec. pause optional)
2. Reverse Hyper (w/ or w/o momentum)
3. Good Mornings (light, high reps)
4. Glute Ham Raise / Nordic Leg Curls
5. Belt Squats
6. Bulgarian Split Squats
7. Walking Lunges (barbell best, move vertical)
8. Yoke Carry (Zercher variation too)
The numbering is off in the video but these are the main list.
I can see this channel blowing up real soon man. The videos are all so thorough and informative you've earned a subscriber, brother
Thanks so much man and I hope you are right!
And it did. Good call, bro.
Very good call
This comment aged like fine wine
probably the most gangsta, eloquent raw, workout channel there is. humorous as well.
Just discovered this guy. I like him. He's jacked, he's strong, smart and positive. Doesn't curse like the others, I'm hooked. I will definitely be implementing his techniques into my routine. Stay strong, God bless!
Really appreciate your approach, Brian. No holds barred but with humor and, yes, humility. Thanks
That is awesome man, thank you!
Another brilliant insight. No bull, straight to the point and learned from clearly hard fought for experience. Brilliant channel.
Thank you so much brother!
Brian Alsruhe Brian it's the truth. There are other channels that I think are taking advantage of their viewers and operating click bate, they have lots of subscribers but your channel and the likes of Scott Hearn are far better and deserving of success. Keep being yourself.
Dude your squat video series have helped me so much. I followed all the cues you suggested and was able to get 365 for a triple whereas I was only able to get a single on my last training cycle. I know its not much compared to other strong guys, but I'm getting there. Thanks for making these!
Dude, that is amazing progress, i am SO glad they are helping you out! Thank you for the feedback!
***** Hmmm, if you wanna get technical, around 4 years. But I started serious strength training about a year and a half ago!
Between this and Alan Thralls channel, my form has improved, my strength has increased, and my understanding of the complexities of the lift has gotten better as well. Keep up the good work man! Us average joes appreciate the time and effort!
Thanks so much for saying that man! i am really glad they are helping you out!
Started watching this series without thinking there was a whole lot wrong with my squat. Part 1 re-educated me quickly. Part 2 sounded very familiar since I already do most of those things. I learned them by watching Alan Thrall who I know you are friends with and teaches most of the same things. However, I do dance around a bit getting my feet set and don't always let the weight settle before moving on to the next rep. this is why I watch you guys. I know you can always be better, but you don't always know where to make the changes. Thanks for the series.
Brian, you have helped me immensely with these videos! My squats still suck, but they're getting better. Between you and Alan, I'll be pushing heavy in a much shorter time period than I'd feared. Thanks, man!
That is so great James, I am really glad they are helping you!
Incorporating your cues in my mindset for squats and changing my technique has already brought better results and more stability in my core at the very first try.
Thanks man, I really appreciate it.
Coming over from Alan, by the way.
Cheers.
That is awesome man, i am so glad you found them helpful!
Especially awesome if you mind the fact that I'm sitting in Europe and you're halfway around the world.
Thanks.
Yea, that is very cool!
Dude you are so right about the "soul" part. I think it's the most important part. So gotta get hyped to squat big
Heck yea man, so much of this game is mental.
Really digging the videos you put out. Wishing you tremendous success.
Thanks man, i really hope the channel takes off!
Great videos man. I have been bing watching your videos the last few days, full of great information. I am glad I came across your channel. Keep up the great work!
That is awesome, thanks for doing that man!
I'm heading to a Starting Strength squat seminar this weekend. Once I get dialed in, I'll finish out my novice linear progression, then attack my weak hammies and back. Good reminders of what movements work which parts. Sometimes we know this stuff, but need to be reminded. Good information!
Thanks man, i am really glad you found it to be helpful!
Great content man, keep it up and thanks for the consistent help and advice.
Thanks for watching it man!
Solid info, you described my main problem on squats perfectly.
Thanks man, glad it helped out!
"If this describes you, lose my number!" HAHA! I made a mistake not watching this video earlier. I will be incorporating some of these exercises in my regiment. You're awesome! P.S. I'm looking forward to part two of the dead-lift video you did last week. As always, thank you for all the great content.
Hahahahaha sure thing brother, glad you liked it!
Your squat series are great, thx for tips, keep the good work coming :)
Thank you!
So good again man. Perfect material!
Thanks so much brother!
Give this man a damn like this is quality content!!
Can you make an assistance exercise/tip video for over head pressing?
+Aaron Starks Sure Man, I will in the future
The Chinese olympic weightlifting team is arguably the best team of squatters and OH pressers in the world, and they do a ton of plate lateral raises, and bent over plate lateral raises after each session. Do that!
Best squat series ever 👍
+Zach Uttke Thanks brother, I really appreciate that!
"If this describes you... Lose my number" :'D so good
Molon laBe flag in the backround is priceless!!
Great videos thank you Brian!
Thanks for watching my friend!
I have officially binged watched all your stuff, I
Love your heart for your sport and fans!! Question: would weighted carries work instead of the yoke as my gym does not have that? Or just a barbell? Keep up the great content
great vid man! 5kg up my squat since i watched your squat series!
That is awesome man, thank you for the feedback!
I can't thank enough for your 3 series squat videos! Really appreciate it. Please pardon my ignorance for the question I'm about to ask. When do I have to perform these routines you mentioned in this video to improve my squats.. a day before I perform my squats or on that particular day. I don't know if I need to do them so I feel sore the next day or just do enough with light loads to improve my technique and mobility. Thanks again!
great info
nice series for squat awesome informative , is there a series for deadlift too ?
I am actually starting the taping of that one tomorrow so it should be up soon!
Thank you perfect news for me 😃
That's great!
Brian for president
Brian do you do brazilian jiu jitsu? I see you wearing board/grappling shorts in a lot of videos and I remember you referencing jiu jitsu in a video.
Are glute ham raises a really hard movement? or do I just have really weak hams?
Love your Channel by the way
Keep up the good work 👍🏼
Can you also do assistance exercise for Bench Press video. Cheers
+Digvijay Marwaha Yep, look for it in the near future
Brian "you do what you can" Alsruhe
Hey Great videos Brian, channel is growing fast already up 3k subs since I subscribed a while back.
I have a quick question if you don't mind. When I'm squatting ( I use high bar) I noticed my middle back rounding rather than my lower back (causes slight lower back rounding) , is this a serious issue? I think it's to do with core strength but not sure.
I'm also currently using plates under my heels while I work on my mobility as I cant hit parallel without them so I'm not sure if this may be causing it? ( hoping my mobility improves quickly so I can ditch them and may buy some lifting shoes if it takes longer than expected)
I'm relatively new to squatting as I always put it off and made every excuse in the book due an injury I had last year in fear of it happening again but I'm starting them back up again and taking it slow.
Sorry if this seems like a stupid question but just making sure I'm getting form down early on to prevent injury.
Again, great channel and content. Thanks!
I think you are totally fine man. As you gain mid-back strength I am sure it will improve. Also make sure that your set-up is spot on because it is really hard to fix once the bar is actually on your back. It could also be a core/bracing issue but it is hard to tell without a video. Just always remember that when you think you can't get any more air in your belly...get more...It will help with that issue some, I am sure. I hope that helps brother!
Hey Brian. Awesome videos, some good advice! Just wondering what your thoughts are on the high bar squat, since I've noticed you do low bar sqwaaats. Cheers homie
I think they are great man. i think it is a very individual thing. Some people are better with them and for those people i would tell them to do them instead. i think people should go to whatever feels best to them and keeps them training the longest.
My deadlift is sooooo much stronger than my squat, do I just need to squat more?
It could be a technique issue brother. But some people are just better built for the deadlift.
Maybe so, guess I'll just have to keep at it. Thanks and keep up the great videos! :)
Keep working at it man, I am not built for the deadlift either and mine isn't that impressive, but it is moving in the right direction!
@@BrianAlsruheOfficial bro, 700 lbs is impressive, no matter who it is...
Can u make a vid specific to the ghr pls
How long have you been doing this? What is the assistance Lifts for bench press and deadlift?
I’ve been lifting for about 25 years. And I have entire videos on both Of what you are looking for. Just check the playlists
thank u
if i going to train for PR the whole week(DEADLIFT, SQUAT, BENCH PRESS & OVERHEAD PRESS). how can i train the week before my PR week. what kind of accessories should i train just for the week to attempting the week for PR
Brian, if I run a few cycles of 531 with front squat instead of back squat and close grip bench instead of competition width bench, do you see that negatively impacting my high bar back squat and competition bench? I still use pin squats and floor press as assistance movements, just wondering if you've done something similar and seen your main lifts go up.
i would ask wendell man, he designed it, so i don't want to speak for him.
Have a quick q
When and where should I reset my breath when needed...reg squat and dead lift......at The top???
Piotr Wrobel. Always at the top when squatting. You can completely reset for the DL after every rep, I dont like exhaling at all with the bar up in a DL because I hurt my self doing that when the bar wobbled a bit but some people do reset at the top when doing highish reps.
I bend forward on the last or second last rep on the last set of my squats. I think it is me just needing to keep putting the work in. after 1- 2 weeks of work in it goes away. is that all it is. then when I add weight next week. it comes back.
Sounds like a technique thing man, your probably not resetting everything completely between reps. Think of each rep like a bolt action rifle. You need to chamber the next round before you fire it. If you don't it will misfire.
My knee go over my Toes, and my Knees kill me During the Squat...I can High Bar Squat 405 for sets of 10, when my knees feel good. Basically I know I start with my Butt back, but how can I fix this endeavor so I can go back to doing my favorite exercise
Vinchetti Spagetti Check out this podcast featuring Stan Efferding: ruclips.net/video/4iASZrQYpsY/видео.html
He had tremendous knee tendonitis and was able to heal it 100% within 3 months.
do you ever have any pain in your lower back when squatting because of butt wink?
so my leg day consists of just 3 different variations of squats (standard/pause/box) at various intensities. do you think that's too much volume for basically one exercise? my intention behind it is to better my performance at different phases of the lift. really trying to up my max squat a fair amount by new years.
I think it depends on how you are training the rest of the week and what your recovery looks like. But I see absolutely no reason (as long as you are planning it correctly) that you couldn't do exactly what you are doing
cool, and I appreciate the response.
Sure thing man!
any alternatives for the yoke carry for the people with weak soul and weak wallet like myself?
Chain yoke my friend, I explain how to make one in my strongman playlist
is he of military background? if so, what?
He was in counter-terrorism at one point.
fucking awesome
What's your thought about Zercher Squats? I like doing them more than Front Squats.
I personally have seen better results from front squats but I also do a TON of loaded carries and zercher yoke walks so my opinion may be skewed compared to a guy who just does mainly regular gym lifts. i think they are cool and if they work for you then definitely stick with them, but like I said, i have just gotten better results from the front squat and SSB squat. Hope that helps!
Brian looks like he is between 8 and 58 years old.
I have lived more life in my 38 years than most people will and 80.
Lose my number..
Hahahaha