This makes a lot of sense actually!! Recently found out about bulgarian split squats for example and you are 100% correct about the loading! I can just about manage 10kg a side for 8 reps per leg and it absolutely burns like fire. But i can standard squat 10x that comfortably for as many reps which obviously compromises my joints and spine and raises the rist of injury by god knows how much. Very interesting take on things and i like it. As someone who wants to become more explosive and athletic instead of big and muscular this has opened my eyes and helped change my direction a touch. Thanks.
Been taking your advice since the beginning bro, thank you. You've coached me through my 20s into my thirties and still haven't peaked. So much love, thank you for these quick tips
this exercise along with reverse lunges and elevated lunges make for a killer workout and I like how you mentioned no need to load the spine with a huge amount of weight
Bro, Finally a Trainer with common sense and think outside the box of "Traditional Ol School" Thinking! I would also suggest "Foot Fires" as a warm up to activate the whole brain to foot neuropath And also lateral side lunges(body or weighted) to complement the walking lunges! Good Stuff Bro, and keep up the Great Work! :)
The amount of times I've pulled muscles doing squats over the years has added up to my back being chronically fucked. I wish I heard this when I was 17
Purchased “brick” program for my 16 yo son. Did the 12 week program twice and went from 147lbs to 172lbs. He followed it to the letter. Chris has great programs.
As a physical therapist assistant and certified personal trainer who struggles with low back issues for years now, I love so much that you debunked here very simply the necessity of doing heavy barbell back squats for increasing lower body strength and power. Well done! Sending this to my colleagues also!
This is great. So excited to get back to doing these. Coach, could you make a follow-up video on programming the walking lunge along with its variations?
Great video. As a sprint/speed coach of 20yrs myself. Your comment "as I evolve as a coach". That right there shows a great approach. We all have to learn, grow and adapt. Hence why I look at your videos and others. Remind me of things. Learn some others. Reinforce my approach. See others explanations. Congrats.
I only do squats like once a week to every second week rn. Other leg days I do a lot of sled and walking lunges. I play amateur grid iron football in Sweden.
Awesome video I train young rugby league players 13 a side rugby league @nrl . These videos are great information and you explain how it translates to the field 👍Shout out from Australia
Hey Chris, I am 14 and play football (soccer), what type of training should I be doing to top my performance for example squats , split squats ,elasticity, pull ups etc. As well as doing upper and lower. This is so I can be faster and have more power.
A lot of great points…kind of confirmed a lot things for me that I fight every day as I train athletes. I have always thought that the back squat specifically is an overused, and archaic exercise. I also think that putting that much weight on your spine causes alot of back and joint problems, but I also think it measures strength. I usually get my kids especially the younger ones to do a couple of months of unilateral movements before we go bilateral. I use the bilateral as a test. This dude is a freakin beast! Your explanations make a ton of sense. Thank you for putting your videos out
One of the best in the game. Thank you for breaking down the WHY behind these movements. I've been learning from you on how to be a better coach, as well as how to train myself more effectively. We appreciate you!
Your vídeos are awsome. I’ve been lifting for more than 15 years and also playing bball. During pandemic and gym closed I started doing calisthenics. It has changed my life. Nowadays I am lighter on bball, leaner, recovery 100% better and no more joint pain. At least for me, I will never touch a weight anymore.
As a combat athlete, Jiu Jitsu is my primary focus and everything in the weight room is to help me elevate my game on the mats. Walking lunges with kettlebells either at my side or in a rack position are by far and away one of the top 2-3 exercises that pays dividends on the mats. There’s a reason pro fighters aren’t trying to squat and deadlift a ton of weight as part of their training.
@@InvisibleHotdog Correct. A barbell is MUCH more applicable to BJJ/Wrestling/Judo/MMA than walking lunges. I think in the video he is incorrect when he says "athlete" had he said "sprinting and running" I would agree. Maximal force production comes from maximal force exercises and walking lunges are not it.
I followed you for sometimes, you do great job in explaining. Today I started my single leg workout. It is great. I have both knees replaced. It felt great
I’m not sure to understand the point you’re coming to at 4:48. Back squats vs single leg split squats? Or back squats vs walking lunges? You’re mixing up both exercises (splits squats and walking lunges) while talking about the same study…
Can tell the cameraman to stop following the motion of the athletes when squatting it makes our eyes dizzy and also difficult for us to visualise the correct motion.
I agree with your overall point about unilateral leg movements. Lunges, step ups, and split squats can create activation at much reduced loads. However, in the study above, it just mentions a generic "lunge" -- which I would take to mean stepping forward and then explosively pushing back to the starting position. This would be a little different from the walking lunge, which is not so explosive. I'm not saying the walking lunge is bad, but perhaps the stationary lunge is more helpful?
I dont think it's stationary. When you perform a stationary forward lunge then push back to original position the quads are the dominant muscle group working. When you step and pull the hips forward this is when the hips and hamstrings turn on.
So how do I replace it in my program? I have your soccer program and i had walking lunge only in the first two weeks but i dont have them anymore in it. I am in the end of the 6th week and now im kinda lost because i still see some great improvements with squat and trap bar.
You don't really 'have' to include them in your training through the entire cycle. Also, the reason he calls it 'the best' is that it's easy to learn, similar to what you actually do in game, and you need little to no equipment to perform it. So don't worry about it not being included in your program, as long as you have bilateral and unilateral squat variations, you'll have great benefits for your athleticism. Other great options besides walking lunges are Bulgarian split squats (top tier), step-ups or reverse lunges with your front foot elevated. Bilateral movements like back squats and trap bar squats are meant to improve your absolute strength. Unilateral movements are meant to target imbalances, improve stability and help you perform better in 3D movements You'll also want to include snatches and cleans, though they are more complex and have a learning curve, they'll put your explosiveness through the roof
Hi, I play in a week, workouts 3 times + match. How many times a week do you exercise in the gym and how many playometry and sprints on the pitch? Could you please outline an example week for me somehow? Or is there such an episode? With a sample weekly schedule for a footballer.
you mean walking lunges are better than split squats? how do you do walking lunges, do you let the knees go over the toes? why do I feel more quad work than glute work in walking lunges?
@@incorectulpolitic the bar stays over your center of gravity in split squats. You're not propelling yourself forward like walking lunges. Walking lunges should make your glutes painfully sore. Try a longer step, going deeper, pausing at the bottom, and ensure your knee is not rolling in.
@@TexicanMr do you let your knees go over the toes in walking lunges? Some say that leaning forward during walking lunges focuses on glutes and hamstrings.. ever heard about this claim?
@@incorectulpolitic My steps are too long for the knees to go over the toes. I'm not against the knees going over the toes, it's just not what I'm trying to do with walking lunges.
I am a strength coach for a high performance youth baseball club, I approve of this video. Simple yet highly effective training. Some coaches and athletes need to stop "majoring in the minors". Great content!
The squat is one of the dangerous exercises you can do at the gym. Lots of knee and hip replacements are going to be required for lots of dudes I see at the gym maxing out and that's if they have perfect form.
Michael Boyle been talking about the lunge as the most important movement for athletes, better than the squat (Rear foot elevated split squat) but people aren't ready for that conversation yet.
@@incorectulpolitic hi mate I’m not an expert by any means but the answer is that it depends. In my own opinion I think RFESS is better for athleticism and walking lunges are better for hyper trophy but remember they’re both still REALLY good for either anyway. You can’t go wrong with either I would suggest RFESS high weight low rep (3-5rep) Walking lunges for 8-10 reps I have only known this through researching as a rugby player
![Top Speed Training Breakdown [Use this Exact Workout]](http://i.ytimg.com/vi/jxc1R8N8ZgY/mqdefault.jpg)
Most underrated coach, hands down, constantly putting out valuable information
Thanks for the love
Totally agree Chaz!
I agree 💯
@@overtimeathletes the best coach 😁I use your programme I gained 8kg
Great 😅explanation and wonderful job
This makes a lot of sense actually!! Recently found out about bulgarian split squats for example and you are 100% correct about the loading! I can just about manage 10kg a side for 8 reps per leg and it absolutely burns like fire. But i can standard squat 10x that comfortably for as many reps which obviously compromises my joints and spine and raises the rist of injury by god knows how much. Very interesting take on things and i like it.
As someone who wants to become more explosive and athletic instead of big and muscular this has opened my eyes and helped change my direction a touch. Thanks.
Been taking your advice since the beginning bro, thank you. You've coached me through my 20s into my thirties and still haven't peaked. So much love, thank you for these quick tips
Thoughts on lunging but taking the knee to the ground transfer weight to the knee then exploding out of the lunge?
After years of doing band exercises behind my knee to fix prevent jumper knee you had me doing of course 🤔
Thats awesome glad I could help
this exercise along with reverse lunges and elevated lunges make for a killer workout and I like how you mentioned no need to load the spine with a huge amount of weight
Bro,
Finally a Trainer with common sense and think outside the box of "Traditional Ol School" Thinking!
I would also suggest "Foot Fires" as a warm up to activate the whole brain to foot neuropath
And also lateral side lunges(body or weighted) to complement the walking lunges!
Good Stuff Bro, and keep up the Great Work! :)
The amount of times I've pulled muscles doing squats over the years has added up to my back being chronically fucked. I wish I heard this when I was 17
Purchased “brick” program for my 16 yo son. Did the 12 week program twice and went from 147lbs to 172lbs. He followed it to the letter. Chris has great programs.
Thats awesome to hear thanks for sharing
좋아요! 멀리 한국에서 여전히 이 채널을 좋아합니다
kepp going!
Hi, i from Spain, a spanish trainer says trainign movements not muscles. Can you make another video with correct técnical for this move?
Thanks coach…is there an ultimate strength exercise for upper body (for athletes)?
Like the walking lunges it also improve my athletes ability to balance themselves, dumbbells even better,
This guys been putting out amazing content for years. I purchased 2 of his programs they’re great.
As a physical therapist assistant and certified personal trainer who struggles with low back issues for years now, I love so much that you debunked here very simply the necessity of doing heavy barbell back squats for increasing lower body strength and power. Well done! Sending this to my colleagues also!
100% agree! Walking lunges are also great for glute hypertrophy. Full ROM and don't let the knee collapse.
This is great. So excited to get back to doing these. Coach, could you make a follow-up video on programming the walking lunge along with its variations?
Great video. As a sprint/speed coach of 20yrs myself. Your comment "as I evolve as a coach".
That right there shows a great approach. We all have to learn, grow and adapt.
Hence why I look at your videos and others. Remind me of things.
Learn some others. Reinforce my approach. See others explanations.
Congrats.
is a reverse/backwards walking lunge good too?
I only do squats like once a week to every second week rn. Other leg days I do a lot of sled and walking lunges. I play amateur grid iron football in Sweden.
great reasoning for a more functional movement that's also easier on the back
Is that Bo Bichette? Good information overall.
Dude this IS the king. I love this exercise. Thank you so much. Two sets of this walk has my lower body shivering. Wow
Totally agree…!
Two thumbs up 👍🏻👍🏻
The best coach!
Awesome video I train young rugby league players 13 a side rugby league @nrl . These videos are great information and you explain how it translates to the field 👍Shout out from Australia
I believe it to be hang cleans...but walkong lunge is applicable, linear movement up and down
The balance, coordination and more transfer skills to athletics is why I think walking lunges are king.
Hey Chris,
I am 14 and play football (soccer), what type of training should I be doing to top my performance for example squats , split squats ,elasticity, pull ups etc. As well as doing upper and lower. This is so I can be faster and have more power.
Thansk coach ⚽⚽⚽😁
What's some upper body strength workouts have you got for soccer players? I'm going to Barcelona in April and want to be ready. Thank you!
just your typical horizontal and vertical push and pull. you'll be good
A lot of great points…kind of confirmed a lot things for me that I fight every day as I train athletes. I have always thought that the back squat specifically is an overused, and archaic exercise. I also think that putting that much weight on your spine causes alot of back and joint problems, but I also think it measures strength. I usually get my kids especially the younger ones to do a couple of months of unilateral movements before we go bilateral. I use the bilateral as a test.
This dude is a freakin beast! Your explanations make a ton of sense. Thank you for putting your videos out
Coach, can you post the article you referred to about more muscle recruitment Squat vs. forward lunges.
www.semanticscholar.org/paper/IMPROVED-MUSCLE-ACTIVATION-IN-PERFORMING-A-BODY-TO-Dwelly-Oliver/f7ab50fe7fdb1337be54a2f5dfae0c0b3e493b6f
I've been incorporating this for my conditioning and strength training..THANKS SO MUCH!!
Have a nice day coach. I agree to everything you said. Walking lunge is safer more athletic movement.
Thanks coach. Really interesting content 💪🏾💪🏾
Great stuff! the explanation is key to help athletes understand the benefits. What would you recommend for lateral movement?
Love the see if you have a pre season training program for my rugby players,we like compound movement, thks coach
One of the best in the game. Thank you for breaking down the WHY behind these movements. I've been learning from you on how to be a better coach, as well as how to train myself more effectively. We appreciate you!
I'm gonna blow all your minds and say the the best exercise for athletes in the calf raise. 🤯
Your vídeos are awsome. I’ve been lifting for more than 15 years and also playing bball. During pandemic and gym closed I started doing calisthenics. It has changed my life. Nowadays I am lighter on bball, leaner, recovery 100% better and no more joint pain.
At least for me, I will never touch a weight anymore.
As a combat athlete, Jiu Jitsu is my primary focus and everything in the weight room is to help me elevate my game on the mats. Walking lunges with kettlebells either at my side or in a rack position are by far and away one of the top 2-3 exercises that pays dividends on the mats. There’s a reason pro fighters aren’t trying to squat and deadlift a ton of weight as part of their training.
That reason is usually a goofy stigma/cope about strength training. You can get really strong before having to specialize, especially in grappling.
@@InvisibleHotdog Correct. A barbell is MUCH more applicable to BJJ/Wrestling/Judo/MMA than walking lunges. I think in the video he is incorrect when he says "athlete" had he said "sprinting and running" I would agree. Maximal force production comes from maximal force exercises and walking lunges are not it.
BACK WHEN I PLAYED , COACHES TOLD US NOT TO LIFT WEIGHTS !🤦🏾 MY COACH WOULD SCREAM THAT WE WERE GONNA LOSE OUR FLEXIBILITY ⚾️How things have changed
I love the last point. No need to load the spine with heavy weight.
Awsome explanation
I followed you for sometimes, you do great job in explaining. Today I started my single leg workout. It is great.
I have both knees replaced. It felt great
I’m not sure to understand the point you’re coming to at 4:48. Back squats vs single leg split squats? Or back squats vs walking lunges? You’re mixing up both exercises (splits squats and walking lunges) while talking about the same study…
Great information, im new in you channel, you got me. You have a new subscriber
Definitely the walking lunges, and explosive alternate side lunges or cossack squats among my favorites
Top tier content coach! 🙏🏽
Can tell the cameraman to stop following the motion of the athletes when squatting it makes our eyes dizzy and also difficult for us to visualise the correct motion.
Great points!
Always on it coach Chris
Very nice
Sir I also done this study on me and the result surprised me huge benefit in my performance and also applied on my student
Great content.... love that. Thanks for sharing.
I agree with your overall point about unilateral leg movements. Lunges, step ups, and split squats can create activation at much reduced loads. However, in the study above, it just mentions a generic "lunge" -- which I would take to mean stepping forward and then explosively pushing back to the starting position. This would be a little different from the walking lunge, which is not so explosive. I'm not saying the walking lunge is bad, but perhaps the stationary lunge is more helpful?
I dont think it's stationary. When you perform a stationary forward lunge then push back to original position the quads are the dominant muscle group working. When you step and pull the hips forward this is when the hips and hamstrings turn on.
Mann,thanks much.
very very nice
Guys great
Agreed! Your evolution as a coach is greatly appreciated by those of us who have followed you. Thank You.
On point coach!
So how do I replace it in my program? I have your soccer program and i had walking lunge only in the first two weeks but i dont have them anymore in it. I am in the end of the 6th week and now im kinda lost because i still see some great improvements with squat and trap bar.
You don't really 'have' to include them in your training through the entire cycle. Also, the reason he calls it 'the best' is that it's easy to learn, similar to what you actually do in game, and you need little to no equipment to perform it.
So don't worry about it not being included in your program, as long as you have bilateral and unilateral squat variations, you'll have great benefits for your athleticism. Other great options besides walking lunges are Bulgarian split squats (top tier), step-ups or reverse lunges with your front foot elevated.
Bilateral movements like back squats and trap bar squats are meant to improve your absolute strength. Unilateral movements are meant to target imbalances, improve stability and help you perform better in 3D movements
You'll also want to include snatches and cleans, though they are more complex and have a learning curve, they'll put your explosiveness through the roof
Good shit big homie.
Where are the studies he talked about?
I love it also
Great stuff. Super informative
Hi, I play in a week, workouts 3 times + match.
How many times a week do you exercise in the gym and how many playometry and sprints on the pitch?
Could you please outline an example week for me somehow? Or is there such an episode? With a sample weekly schedule for a footballer.
No ego just gives the athletes another tool for the tool box. Dude needs to start making gyms across the country for high/college athletes
😍😍😍😍🤗sir app best hoo 😍😍🤗🙏❤️
Agree 10000 percent!!
Great video! Lots of useful information :)
What about shoulders? Do you have similar recommendation for strengthening shoulders?
Muy buena práctica con intensidad que aplica a cualquier deporte.
step ups are >> squat
Muy interesante. Opino igual, las zancadas me encantan.
Power clean.
Are these exercise also for speed?
All muscle recruitment would depend upon using proper biomechanics.
Brignole fan? Please elaborate on your comment.
👍as always
Is that Bo Bichette?
"Schtrength"😂
Español por favor!!
Español por favor
🔥🔥🔥🔥🔥👌🏾
👍
🐐
Just want to clarify that split squats are good but not equivalent to walking lunges.
you mean walking lunges are better than split squats? how do you do walking lunges, do you let the knees go over the toes? why do I feel more quad work than glute work in walking lunges?
@@incorectulpolitic the bar stays over your center of gravity in split squats. You're not propelling yourself forward like walking lunges. Walking lunges should make your glutes painfully sore. Try a longer step, going deeper, pausing at the bottom, and ensure your knee is not rolling in.
@@TexicanMr do you let your knees go over the toes in walking lunges?
Some say that leaning forward during walking lunges focuses on glutes and hamstrings.. ever heard about this claim?
@@incorectulpolitic My steps are too long for the knees to go over the toes. I'm not against the knees going over the toes, it's just not what I'm trying to do with walking lunges.
@@TexicanMr do you do the lunges with barbell on the back or with dumbbells in the hands?
I am a strength coach for a high performance youth baseball club, I approve of this video. Simple yet highly effective training. Some coaches and athletes need to stop "majoring in the minors". Great content!
The squat is one of the dangerous exercises you can do at the gym. Lots of knee and hip replacements are going to be required for lots of dudes I see at the gym maxing out and that's if they have perfect form.
Where is the source/ studies? You didn’t post the links
www.semanticscholar.org/paper/IMPROVED-MUSCLE-ACTIVATION-IN-PERFORMING-A-BODY-TO-Dwelly-Oliver/f7ab50fe7fdb1337be54a2f5dfae0c0b3e493b6f
You believe, that means you are not sure...
great advice thanks.
Michael Boyle been talking about the lunge as the most important movement for athletes, better than the squat (Rear foot elevated split squat) but people aren't ready for that conversation yet.
You mean the rear foot elevated split squat is better than the squat?
@@decathlete2000 yep
@@mrguy7582 is the walking lunge better than the rear foot elevated split squat?
@@incorectulpolitic hi mate I’m not an expert by any means but the answer is that it depends. In my own opinion I think RFESS is better for athleticism and walking lunges are better for hyper trophy but remember they’re both still REALLY good for either anyway.
You can’t go wrong with either I would suggest RFESS high weight low rep (3-5rep) Walking lunges for 8-10 reps
I have only known this through researching as a rugby player