No crap, Alex you're goddamn right, big fan of both you guys here! Alex I watch 8-10 of your videos everyday man, love the work you do. Alec, mate you rock the hell outta giving so many variations that I can try out to branch my strength, conditioning and mobility game up , would love a 2nd part to this (not to be greedy, but I'd even like a third one 😂, don't blame me, I just love how unique your content is and I'm digging it like hell)
Ease in with hills or inclines, really makes it pretty dummy proof (especially after a long layoff!). I've been using my Fitbit to track MPH, which is fun (can also use a GPS app on your phone). I really want to see how my MPH on flat terrain compares to up some hills, but I haven't got any hills near my house unfortunately!
That's a really solid list Alex. I'm a big fan of weighted back extensions and GHRs, they were a large part of my training back in my powerlifting days. Sprinting is something I've been getting into recently as I walk around a little lighter these days, and it's very enjoyable! Thank you for the channel mention.
Thinking I'll write a program just based on this list and try to follow it. Still the best overall RUclips fitness channel in terms of bang for the buck, and I'm honestly surprised that you don't recycle great old videos for views in the new fitness landscape.
I looked at my training log after I filmed this video and I had 6 of these movements in it just in the past week....sprints, front squats, AD press, neutral chins, ghr, and hypers. Easily could have also had a push press or a high pull tossed in there as well. So basically, my program ALREADY IS these 10 exercises!
You need to work on your ankle/ calf strength. Your ankle is hittin the ground when sprinting which ideally shouldn't occur if you want to have the best form.
This is the video we've all been waiting for. My #1 movement for athletics is definitely the couch seated Ice Cream swallow for very high volume. It makes you FULL, so do it for the difficult.
Like I said, I prefer "true" overhead presses myself! But where squeezing out the most gains over time is concerned, I think you can easily argue that the AD Press is going to provide a more sustainable long term training option as compared to most other OHP variations.
Insane lower/mid trap development. I’m guilty of being a ‘hypertrophy biased’ person but I always find entertainment in your videos. Reminds me of when I played sports in high school; you have some very solid ideas on speed, power, and agility development.
I can think of another channel which has included good correction exercises (give him credit for that) would have included a stupid Bicep curls exercise. I’m so disgusted with that exercise being used or recommended. It’s no more than an accessory exercise!!!! If that?
Like the list. I used to do a lot of push presses, high pulls, power cleans, front squats and sprints when I was in my 20s. Everything else is easy after getting good at those. Even building muscle.
love squats, single best exercise ever. started out with a 1 rm of 85 kg, 1 year later It's closing in on 150 kg for backsquat and recently did 122.5 on front squat. Screw all of the machines, squats are the truth.
Hey Alec! I follow you because you're one of the few people I trust in terms of training for overall athleticism. I've also been following this guy named Will Ratelle who's a D1 strength and conditioning coach who I also like. Since he deals solely with athletes and isn't really a part of this little community, I was just wondering what you thought of his content and also where your scopes and focuses differ exactly. I'm very experienced in strength and hypertrophy training, but I'm a beginner to all the other physical adaptations that are kind of a black box for me that I just lump under the blanket term "athleticism". Hope to hear your insight!
I actually only just heard of him a few days ago and started following his IG. From what I have seen he is both a beast himself and heavily promotes many similar concepts as I do in regards to building strength and using that strength as foundation to build power and enhance athleticism.
Noticing a very common theme: Lots of love for vertical pulls in the natty community. Biomechanic nerds must be screaming and crying. Oh wait, they always are.
I think they just generally more productive for big long term gains as compared to most horizontal pulls. Most people who get to a high level naturally seem to figure that out or understand it intuitively.
I think the Yoke Walk is a super underrated exercise. Of course, the cost barrier to entry probably prevents most people from doing it, but if you can, it's incredible. No other exercise allows you to load that much weight onto your body and actually move with it, and the elimination of grip loads more onto your hips and stabilizer muscles than the farmers carry (which is still great in its own right) and also works bone density. Plus, the Yoke itself makes it super safe to bail out when you're done. It's a shame it's only seen in strongman, and even then, people seem to prefer farmers carry in training.
This list made me realize that I need to shift t more focus on actual athletic movements. Seems, how good we move ends up being a priority at the end of the day really.
It's great that you adjusted the aim of the list to speed, power and athleticism. I like the gradual acceleration sprint. I still train this one in my mid-60s. I also do a 1 power snatch/3 overhead squats complex, and other exercises that were difficult to learn (Nordics, Dragon Flag, etc).
A crazy thought popped into my head! A front squat with dynamic thoracic flexion in an ATG position and a swift drive up back into good posture in order to do something that you never see anyone do ever, but it would train thoracic extension for sure. ATG front squats with a narrow stance and short torso can give you a hell of a forward lean relative to a front squat and that kind of moment makes your upper back more of a limiting factor, and you have to shift back anyway. I've had my elbows continuously slide down with weights close to 300 on worksets but something was strong enough to keep it in place, but with worksets of under 200? I am not worried about the danger of a slouched over 185 lb front squat personally. It already holds true with deadlifts where shoulder flexion helps work the legs with less weight but also involves the lower lats + increased involved of upper back. As a "developmental lift" it doesn't sound like a bad choice theoretically.
Hey alec, Great list! I was just wondering if I could add some of these movement to your "Supertotal Program" ie. push press, hypers, or would this be overkill?
I was so afraid that the push press, aka the athlete's lift, would not get any love as you had already done the AD press early in the list. Do you think that since there isn't as much chest developing exercises that there could be some redundancy in this list due to both AD press and push press? There must've been a crazy internal debate for the dip to be narrowly left out. Like I get that they're different strength curves but the movements kinda look the same. I don't disagree at all with your personalized top 10 list (it is a personal top 10 for a reason anyway), more like a food for thought thing. But maybe you don't value the chest stuff _as_ much since you do seem to be more into the total body stuff, which tend to be more shoulder focused. Whereas most chest exercises seem to have less "total athleticism" development.
I don't value the chest stuff at all, if I'm being honest haha. That said, in my experience, the AD press hits the upper chest to quite a substantial degree...much more so than I ever thought it would. Sort of a different zine if the chest as compared to a dip though, which is more near where the chest inserts into the shoulder (in my experience, again). But the push press and the ad press are not redundant at all.if you are good at push pressing its mostly an exercise in leg power and overhead support strength, not chest or shoulder or triceps strength per se. They end working the body in completely different fashions. Whereas the push press is a total body exercise, the AD press (especially done Larsen style) is a true upper body press.
They came reeeeeaalll close to being the primary press, but I figured more people would be able to squeeze more long term gains out of something like the AD Press.
I got the snatch grip high pull from you like more than a year ago and it has definitely become one of my favorite movements since, such a fun and bad ass lift, also seen the best trap growth from them
Hill sprints for days!!! Easy, no equipment needed, and a surefire formula for becoming a beast! Glad you listed sprints as a favorite and gave hill sprints a shoutout. One of my all-time favorites is to do 4-5 hill sprints, and finish the sesh off with 1-2 flat ground sprints. That potentiation affect is incredible
I'm sorry to sound like a noob, but what kind of impact does these barbell hyperextensions have on the cervical spine and musculature? Obviously you seem to have adapted to doing them, but aren't they dangerous to the neck? Have you ever suffered neck pain/strain while doing them?
Why would they be dangerous to the neck? The barbell should be supported in place in a way that it does not smash into any of the bony prominences in the cervical spine. And you should bear down upon it such that it does not roll about while you are moving! Everything always comes down to self-experimentation. I can tell you the best way to try it, but at the end of the day you have to give the movement a shot and figure out how to make it work for you! From a posterior chain strength and hypertrophy perspective, this exercise is worth mastering.
@@EnkiriElitethank for taking the time. It just looks to me that in the bottom of the rep on those hyperextensions you demonstrated, the bar is no longer on the traps but has rolled up the neck, above the level of the c7 vertebrae, and it only makes sense, since gravity is pulling the weight down. If my perception in wrong than please let me know how you manage to maintain the bar in place. At the very least you'd need to be very strong in what I believe is a mechanically disadvantaged position to smash the bar against the upper trap and pulling it down (like a behind thr neck pulldown) as to prevent it from rolling up the neck. I agree that It's a movement that is worthwhile, that's why I'm curious; last training session I tried to do this movement, but I used one of those Bulgarian wrestling bags I have in my gym, and even with a 36lbs bag, I felt my neck having to do some extension (or better said: resisting neck flexion) to keep the bag in place. Not that neck extenstions are a bad thing, I think there's value in training the neck, but you're resisting 315lbs of pressure in this video.
That Pink HusbandBeater has really changed you for the better. Your voice is no longer as deep, which makes it easier to understand what you are saying, without feeling intimidated by you. We just need to see you start using it when working it. Im sure it would cut your strength in half, which is a good thing!!! Its nice to see Fitness FAQ having such a broad impact on people, bringing in diversity and inclusiveness back into fitness cloths.
Does the AD press disrupt the natural scapular movement that you'd normally have with unsupported OHP variations? I'd have to think having the back pinned against the bench would disrupt that healthy upward rotation of the scaps.
Yup, almost all ninja stuff. It was awesome though. I will say, if doing sled drags can help me avoid doing leg extensions, and calf raises I am so down. That's literally why I do farmers walks.... To avoid doing the hypertrophy. I don't wanna get sprayed down with cold water, and whipped with towels. I don't think anyone does. So I can't get caught training like a bodybuilder.
The problem with these exercises is that they won't increase my bench press... Jokes aside this was a cool list. I did not know half these things existed but they're cool and trainable. Most of the people talking about being a "hybrid athlete" come off as copers that suck ass at training and want to invent new shit to hide their weakness. These exercises you shared are trackable, progress can be measured and they aren't anything insanely fancy. Anyone could start them where they're at and improve. Really interesting video!
Any tips for how to start sprinting and and jumping. I want to add to my program but I also don't want to over due it. Any recommendations for distances? Or reps in cases of jumps etc. Frequency anything would be awesome.
Hey man great list. I'm just wondering though, what is your opinion on the high pull vs power clean? Also, my bad if you already covered it, but how would you go about implementing power movements? I'm currently on 5/3/1 and doing 5x10s on top of that. How could I implement power movements into that routine?
Really cool list! Do you treat the push press like a power movement (i.e. like a power clean) performing sets of 3 reps or do you treat it as a strength movement (i.e. like a strict press) and do sets of ~5 reps?
I must say. The most impressive exercise I think you executed may have been those loaded hyperextensions. Overhead push presses. I’m having a difficult time deciding.
If i could do only 10 or less i guess i would go with suitcase carries, loaded dips,loaded pullups,front squats,sprints (unloaded and loaded),swings and push presses would be my go to movements
I wish you would make a video on why you wanted to make the ab wheel in the top 10 exercise list. I am very interested in all of the benefits of ab wheel
good list to me, i would want the hip thrust on mine and bulgarian split squat, but thats just because they seem to help with my running. Great video bro
There's no arguing with Alec re: strength & conditioning. He is a strong and conditioned mutha******r. Well done Alec, your channel is actually putting out high quality, valuable content in the sea of shit that is health & fitness. Namaste x
Great video Alec! Quick question about your DIY sled. Is it just made of timber? If so, what's the wear like on the bottom from rubbing against concrete?
Yessir, the entire body is made from wood. The only non-wood portion is the chains and handles. I put 2 pieces of 2x4 on the bottom of the body of the sled that act as "skates." When these skates were down I replace them with another pair. 4 screws total, in and out im under 5 mins. Super easy. It takes longer than you think for the stages to wear down to where they need to be replaced though. I actually get what I would consider really good mileage out of them. Just need prepared to sweep away some saw dust!
Front squats develop strength acquired from full range depth. High Pulls include strength training staying high in partial ranges and execute with additional load or speed.
Best list so far, been wanting to do this myself thinking the list had to be stuck towards hypertrophy exercises. More people need to do sprints and jumps tbh, especially these hypertrophy dudes.
Probably start with an incline, and grade it down over time if possible. The incline slows you down and keeps the stride short enough to make the risk of straining a hammie much lower, which can happen if you are not acclimated to the work (can happen even if you are, but less likely). -Warm-up THOROUGHLY. Cannot be emphasized enough. It takes no less than 20 minutes to warm-up properly for sprinting. -Go all out on your work sets, and just start with 3-5 reps of 20-40yds (or sprint all out for roughly 3-5 seconds at a time). 2x per week. -Over time you can build the distances and reps up. But quality over quantity is the name of the game. General rule of thumb is to rest 1 minute for every 10yds sprinted in order to ensure adequate recovery from rep to rep, that is if you run a 40yd dash you should rest at least 4 minutes before sprinting again.
Hey Alec do you think its better not to do heavy underhand chinups once you get decently strong on them to prevent tendon injury? I strained my biceps tendon doing heavy triple with 2 plates on chinups. It went away after few days so it wasnt that serious but it was definitely a warning sign for me. Im thinking of doing exclusively neutral grip for heavy weight and overhand/underhand only for higher reps/volume. What do you think?
I think there is still good benefit to be had by incorporating all the different grip types, even if you don't go max effort on traditional supinated chins anymore. That said, I would personally just ease myself into it more carefully next time. Small strains happen, it's part of the game. But learning how to overcome them for the future (as opposed to just avoiding them) is what makes you more resilient in the long run.
You might notice some benefits due to enhanced cardiovascular conditioning. But running is beneficial in its own right, regardless of whether it transfers back into the weight room or not.
This was the coolest list yet!! Loved the synergy, I really need to start doing some of these exercises again.
I'll take that compliment any day! Thanks for chiming in mayne. I wanna see you doing some sprints now!
I m a strength and conditioning coach , if I was a fitness RUclipsr my top ten list would be pretty much the same as you. Keep up the good work 💪
No crap, Alex you're goddamn right, big fan of both you guys here! Alex I watch 8-10 of your videos everyday man, love the work you do. Alec, mate you rock the hell outta giving so many variations that I can try out to branch my strength, conditioning and mobility game up , would love a 2nd part to this (not to be greedy, but I'd even like a third one 😂, don't blame me, I just love how unique your content is and I'm digging it like hell)
Great list. I gotta start sprinting again, once I get under 200lbs gonna get back after it.
Ease in with hills or inclines, really makes it pretty dummy proof (especially after a long layoff!). I've been using my Fitbit to track MPH, which is fun (can also use a GPS app on your phone). I really want to see how my MPH on flat terrain compares to up some hills, but I haven't got any hills near my house unfortunately!
Yeaaaaah budday 🗣
You got here quick 🙂
Fun idea man! Thanks for the invite.
@@EnkiriElite Next vid idea. "The 10 Honorable Mentions"
That's a really solid list Alex. I'm a big fan of weighted back extensions and GHRs, they were a large part of my training back in my powerlifting days. Sprinting is something I've been getting into recently as I walk around a little lighter these days, and it's very enjoyable!
Thank you for the channel mention.
Can't go wrong with building a strong and powerful posterior chain! Glad you enjoyed the video man.
Thinking I'll write a program just based on this list and try to follow it. Still the best overall RUclips fitness channel in terms of bang for the buck, and I'm honestly surprised that you don't recycle great old videos for views in the new fitness landscape.
I looked at my training log after I filmed this video and I had 6 of these movements in it just in the past week....sprints, front squats, AD press, neutral chins, ghr, and hypers. Easily could have also had a push press or a high pull tossed in there as well. So basically, my program ALREADY IS these 10 exercises!
Full list of everyone else in the community who has done this topic (that I could find!) is listed in the description and I have @'d everybody muahaha
Coach, do you offer consulting sessions for form check?
I tried snatch grip high pulls and my biceps got strained so hard that my arms were immobilized for a day. I suppose I am doing something wrong.
In
The Little Feller's in guys!
@@EnkiriElite 😂😂😂
You need to work on your ankle/ calf strength. Your ankle is hittin the ground when sprinting which ideally shouldn't occur if you want to have the best form.
This is the video we've all been waiting for.
My #1 movement for athletics is definitely the couch seated Ice Cream swallow for very high volume.
It makes you FULL, so do it for the difficult.
I tip my fedora to you, M'Bloatlord
Oh my god
Sled work develop strong soleus calf strength.
AD press is pretty hard to beat. Been doing no back support for a while but might switch to this long term.
Great list.
Like I said, I prefer "true" overhead presses myself! But where squeezing out the most gains over time is concerned, I think you can easily argue that the AD Press is going to provide a more sustainable long term training option as compared to most other OHP variations.
@@EnkiriElite Totally
Do you have a program laid out incorporating all of these?
Yes, my ultimate performance manual and my Conjugate manual allow all of these exercises to be incorporated in various ways.
I'm a big boy but I'm trying to get into sprinting this year. My form sucks tho, could you do a video on how to sprint 101 for muscle dummies?
Insane lower/mid trap development. I’m guilty of being a ‘hypertrophy biased’ person but I always find entertainment in your videos. Reminds me of when I played sports in high school; you have some very solid ideas on speed, power, and agility development.
What do you think of Good mornings/RDLs as a replacement for the back extension? Also, great channel 💪
I can think of another channel which has included good correction exercises (give him credit for that) would have included a stupid Bicep curls exercise. I’m so disgusted with that exercise being used or recommended. It’s no more than an accessory exercise!!!! If that?
Can you perform single broad jumps with a light weighted barbell or dumbbell?
Like the list. I used to do a lot of push presses, high pulls, power cleans, front squats and sprints when I was in my 20s. Everything else is easy after getting good at those. Even building muscle.
I swing heavy and like them, but with those hyper extensions and Nordic curls, no need to include that exercise.
love squats, single best exercise ever. started out with a 1 rm of 85 kg, 1 year later It's closing in on 150 kg for backsquat and recently did 122.5 on front squat. Screw all of the machines, squats are the truth.
Thanks to your videos I’ve started adding broad jumps to my training, looking to start hill sprints soon.
Hill sprints are absolutely brutal and Underrated. Gotta start reading stuff from track coaches to even find info on them!
If you slowed your cadence down you'd completely avoid injury and grow stronger
Dips. Many people forget pushing down.
❤🎉😊
This is one of the best trends in online fitness
Hey Alec! I follow you because you're one of the few people I trust in terms of training for overall athleticism. I've also been following this guy named Will Ratelle who's a D1 strength and conditioning coach who I also like. Since he deals solely with athletes and isn't really a part of this little community, I was just wondering what you thought of his content and also where your scopes and focuses differ exactly. I'm very experienced in strength and hypertrophy training, but I'm a beginner to all the other physical adaptations that are kind of a black box for me that I just lump under the blanket term "athleticism". Hope to hear your insight!
Will Ratelle is underrated.
I actually only just heard of him a few days ago and started following his IG. From what I have seen he is both a beast himself and heavily promotes many similar concepts as I do in regards to building strength and using that strength as foundation to build power and enhance athleticism.
Noticing a very common theme: Lots of love for vertical pulls in the natty community. Biomechanic nerds must be screaming and crying. Oh wait, they always are.
I think they just generally more productive for big long term gains as compared to most horizontal pulls. Most people who get to a high level naturally seem to figure that out or understand it intuitively.
I think the Yoke Walk is a super underrated exercise. Of course, the cost barrier to entry probably prevents most people from doing it, but if you can, it's incredible. No other exercise allows you to load that much weight onto your body and actually move with it, and the elimination of grip loads more onto your hips and stabilizer muscles than the farmers carry (which is still great in its own right) and also works bone density. Plus, the Yoke itself makes it super safe to bail out when you're done. It's a shame it's only seen in strongman, and even then, people seem to prefer farmers carry in training.
This list made me realize that I need to shift t more focus on actual athletic movements. Seems, how good we move ends up being a priority at the end of the day really.
Reminds me a lot of same methodology as Joe Defranco
It's great that you adjusted the aim of the list to speed, power and athleticism. I like the gradual acceleration sprint. I still train this one in my mid-60s. I also do a 1 power snatch/3 overhead squats complex, and other exercises that were difficult to learn (Nordics, Dragon Flag, etc).
I agree overhead squats are excellent!
A crazy thought popped into my head! A front squat with dynamic thoracic flexion in an ATG position and a swift drive up back into good posture in order to do something that you never see anyone do ever, but it would train thoracic extension for sure. ATG front squats with a narrow stance and short torso can give you a hell of a forward lean relative to a front squat and that kind of moment makes your upper back more of a limiting factor, and you have to shift back anyway. I've had my elbows continuously slide down with weights close to 300 on worksets but something was strong enough to keep it in place, but with worksets of under 200? I am not worried about the danger of a slouched over 185 lb front squat personally. It already holds true with deadlifts where shoulder flexion helps work the legs with less weight but also involves the lower lats + increased involved of upper back. As a "developmental lift" it doesn't sound like a bad choice theoretically.
Chin ups are the king
Hey alec,
Great list! I was just wondering if I could add some of these movement to your "Supertotal Program" ie. push press, hypers, or would this be overkill?
This is very interesting and useful
You weigh in at 160? What is your height?
I was so afraid that the push press, aka the athlete's lift, would not get any love as you had already done the AD press early in the list. Do you think that since there isn't as much chest developing exercises that there could be some redundancy in this list due to both AD press and push press? There must've been a crazy internal debate for the dip to be narrowly left out. Like I get that they're different strength curves but the movements kinda look the same. I don't disagree at all with your personalized top 10 list (it is a personal top 10 for a reason anyway), more like a food for thought thing. But maybe you don't value the chest stuff _as_ much since you do seem to be more into the total body stuff, which tend to be more shoulder focused. Whereas most chest exercises seem to have less "total athleticism" development.
I don't value the chest stuff at all, if I'm being honest haha. That said, in my experience, the AD press hits the upper chest to quite a substantial degree...much more so than I ever thought it would. Sort of a different zine if the chest as compared to a dip though, which is more near where the chest inserts into the shoulder (in my experience, again).
But the push press and the ad press are not redundant at all.if you are good at push pressing its mostly an exercise in leg power and overhead support strength, not chest or shoulder or triceps strength per se.
They end working the body in completely different fashions. Whereas the push press is a total body exercise, the AD press (especially done Larsen style) is a true upper body press.
Very solid list ! I would love to see Weighted Carries, for me they belong here too !
Thank god dips were in the honorable mentions, weighted or bw i love them!
They came reeeeeaalll close to being the primary press, but I figured more people would be able to squeeze more long term gains out of something like the AD Press.
I was here 💪😎
What up brah
If front squats don’t make the list than he isn’t Alec
Well then call me alec!
Excellent
I got the snatch grip high pull from you like more than a year ago and it has definitely become one of my favorite movements since, such a fun and bad ass lift, also seen the best trap growth from them
Hill sprints for days!!! Easy, no equipment needed, and a surefire formula for becoming a beast! Glad you listed sprints as a favorite and gave hill sprints a shoutout. One of my all-time favorites is to do 4-5 hill sprints, and finish the sesh off with 1-2 flat ground sprints. That potentiation affect is incredible
Yes, I call it the "make me fall flat on my face effect" 😂
I'm sorry to sound like a noob, but what kind of impact does these barbell hyperextensions have on the cervical spine and musculature?
Obviously you seem to have adapted to doing them, but aren't they dangerous to the neck? Have you ever suffered neck pain/strain while doing them?
Why would they be dangerous to the neck? The barbell should be supported in place in a way that it does not smash into any of the bony prominences in the cervical spine. And you should bear down upon it such that it does not roll about while you are moving! Everything always comes down to self-experimentation. I can tell you the best way to try it, but at the end of the day you have to give the movement a shot and figure out how to make it work for you! From a posterior chain strength and hypertrophy perspective, this exercise is worth mastering.
@@EnkiriElitethank for taking the time. It just looks to me that in the bottom of the rep on those hyperextensions you demonstrated, the bar is no longer on the traps but has rolled up the neck, above the level of the c7 vertebrae, and it only makes sense, since gravity is pulling the weight down.
If my perception in wrong than please let me know how you manage to maintain the bar in place. At the very least you'd need to be very strong in what I believe is a mechanically disadvantaged position to smash the bar against the upper trap and pulling it down (like a behind thr neck pulldown) as to prevent it from rolling up the neck.
I agree that It's a movement that is worthwhile, that's why I'm curious; last training session I tried to do this movement, but I used one of those Bulgarian wrestling bags I have in my gym, and even with a 36lbs bag, I felt my neck having to do some extension (or better said: resisting neck flexion) to keep the bag in place. Not that neck extenstions are a bad thing, I think there's value in training the neck, but you're resisting 315lbs of pressure in this video.
peer pressure strikes again
Peer pressure always wins
That Pink HusbandBeater has really changed you for the better.
Your voice is no longer as deep, which makes it easier to understand what you are saying, without feeling intimidated by you.
We just need to see you start using it when working it. Im sure it would cut your strength in half, which is a good thing!!!
Its nice to see Fitness FAQ having such a broad impact on people, bringing in diversity and inclusiveness back into fitness cloths.
Does the AD press disrupt the natural scapular movement that you'd normally have with unsupported OHP variations? I'd have to think having the back pinned against the bench would disrupt that healthy upward rotation of the scaps.
Alec I have been watching your videos for years now and I have always wondered… what ethnicity/nationality is the last name Enkiri?
Can you compare zercher squats to Font squats? My hips feel better when im doing zerchers but am i missing out?
Pull ups, regardless of grip orientation or exercise variance is still a “pull up.”. “Chin up” is a slang nickname
I need to participate in jumping altogether. Don’t do any and I know I should.
I reviewed the video again. Any acquired attributes gained from exercise in your honorable mention exercises would be gained by exercise on the list.
Yup, almost all ninja stuff. It was awesome though.
I will say, if doing sled drags can help me avoid doing leg extensions, and calf raises I am so down. That's literally why I do farmers walks.... To avoid doing the hypertrophy.
I don't wanna get sprayed down with cold water, and whipped with towels. I don't think anyone does. So I can't get caught training like a bodybuilder.
The problem with these exercises is that they won't increase my bench press...
Jokes aside this was a cool list. I did not know half these things existed but they're cool and trainable. Most of the people talking about being a "hybrid athlete" come off as copers that suck ass at training and want to invent new shit to hide their weakness. These exercises you shared are trackable, progress can be measured and they aren't anything insanely fancy. Anyone could start them where they're at and improve. Really interesting video!
Any tips for how to start sprinting and and jumping. I want to add to my program but I also don't want to over due it. Any recommendations for distances? Or reps in cases of jumps etc. Frequency anything would be awesome.
Can you make video about a new hybrid program with a full body template.
Hey man great list. I'm just wondering though, what is your opinion on the high pull vs power clean?
Also, my bad if you already covered it, but how would you go about implementing power movements? I'm currently on 5/3/1 and doing 5x10s on top of that. How could I implement power movements into that routine?
I am looking to buy myself a lifting belt. Do you have any recommendations for the brand?
12:15
AAAAAAAAAAAAAAH!
I'm already subscribed! I can't subscribe any harder!
Really cool list!
Do you treat the push press like a power movement (i.e. like a power clean) performing sets of 3 reps or do you treat it as a strength movement (i.e. like a strict press) and do sets of ~5 reps?
I must say. The most impressive exercise I think you executed may have been those loaded hyperextensions. Overhead push presses. I’m having a difficult time deciding.
If i could do only 10 or less i guess i would go with suitcase carries, loaded dips,loaded pullups,front squats,sprints (unloaded and loaded),swings and push presses would be my go to movements
My favorite is loaded pull ups, but I also rock climb. I understand why you choose neutral grip for additional load.
Pretty disappointing that the ‘Enkiri curl’ was not included
Hey man, great video as always! I was just wondering, how old are you?
Hey Alec great video as always, what is the rationale for favoring the dip over weighted pushups or bench variations?
I would like to see a video from you on differences between front loaded and rear loaded hyperextensions
Hell, I probably sprint way too little. Mostly doing zone 2/5 runs.
I wish you would make a video on why you wanted to make the ab wheel in the top 10 exercise list. I am very interested in all of the benefits of ab wheel
Your exercise execution speaks to us. I understand why you are excited but we might not even need your enthusiasm to be motivated.😁
What about swimming
?
i really like enkiris content, how he mix strenght with body control and athleticism
I agree. I think unsupported overhead presses is the top of all pressing patterns. You did include that.
Your list is well thought out. I like that you mentioned it was conceived as a group with no reference to order.
AD press over dips? Anderson dips?
Yes, AD press over dips. I do love "Anderson" dips as well though!
Great list! Standing AB wheel roll outs, I would have like to see make the list.
im guessing snatch grip high pull to be there.
At 6:09, Alec is really outspeed the car at the back lol
Great video
Thank you sir!
Great to see you chime in, Alec.
If there was anyone I'd want to know the most from for the top exercises(for athleticism) it'd definitely be you
good list to me, i would want the hip thrust on mine and bulgarian split squat, but thats just because they seem to help with my running. Great video bro
You got some really good points here for why to do the exercises your showing here. Your knowlage is incredible my friend.
There's no arguing with Alec re: strength & conditioning. He is a strong and conditioned mutha******r. Well done Alec, your channel is actually putting out high quality, valuable content in the sea of shit that is health & fitness. Namaste x
Thanks brotha. That means a lot!!
Great video Alec!
Quick question about your DIY sled. Is it just made of timber? If so, what's the wear like on the bottom from rubbing against concrete?
Yessir, the entire body is made from wood. The only non-wood portion is the chains and handles.
I put 2 pieces of 2x4 on the bottom of the body of the sled that act as "skates." When these skates were down I replace them with another pair. 4 screws total, in and out im under 5 mins. Super easy. It takes longer than you think for the stages to wear down to where they need to be replaced though. I actually get what I would consider really good mileage out of them. Just need prepared to sweep away some saw dust!
Front squats develop strength acquired from full range depth. High Pulls include strength training staying high in partial ranges and execute with additional load or speed.
Good to see you include both
First time I see one of your videos.
Best list so far, been wanting to do this myself thinking the list had to be stuck towards hypertrophy exercises. More people need to do sprints and jumps tbh, especially these hypertrophy dudes.
What would you recommand to some gym bro wanting to start sprints. Quantity? Distance?
Probably start with an incline, and grade it down over time if possible. The incline slows you down and keeps the stride short enough to make the risk of straining a hammie much lower, which can happen if you are not acclimated to the work (can happen even if you are, but less likely).
-Warm-up THOROUGHLY. Cannot be emphasized enough. It takes no less than 20 minutes to warm-up properly for sprinting.
-Go all out on your work sets, and just start with 3-5 reps of 20-40yds (or sprint all out for roughly 3-5 seconds at a time). 2x per week.
-Over time you can build the distances and reps up. But quality over quantity is the name of the game. General rule of thumb is to rest 1 minute for every 10yds sprinted in order to ensure adequate recovery from rep to rep, that is if you run a 40yd dash you should rest at least 4 minutes before sprinting again.
Have you tried the Rubish style of loaded hypertension? Thoughts?
I was never a big fan of the super short ROM, so that's why when I front load I try to hold the bar in a static row. But that limits as well.
Hey Alec do you think its better not to do heavy underhand chinups once you get decently strong on them to prevent tendon injury? I strained my biceps tendon doing heavy triple with 2 plates on chinups. It went away after few days so it wasnt that serious but it was definitely a warning sign for me. Im thinking of doing exclusively neutral grip for heavy weight and overhand/underhand only for higher reps/volume. What do you think?
I think there is still good benefit to be had by incorporating all the different grip types, even if you don't go max effort on traditional supinated chins anymore.
That said, I would personally just ease myself into it more carefully next time. Small strains happen, it's part of the game. But learning how to overcome them for the future (as opposed to just avoiding them) is what makes you more resilient in the long run.
Do you think adding in hill sprints would improve my work capacity at the gym?
You might notice some benefits due to enhanced cardiovascular conditioning. But running is beneficial in its own right, regardless of whether it transfers back into the weight room or not.
Great list💪
Doing sprints is underrated!
Wonder if we can get Allan Thrall on board with this top 10 exercise trend?
I shot him a DM on IG and told him about it!
I love how each RUclips channel is doing the top ten for the thing they personally love aside from just muscle.
That's what makes it fun and interesting!
Love from 🇬🇾 bro
Very cool list, synergistic
Time to become a hybrid athlete
sprinting ftw
Interesting list to say the least