Pretty sure you're a mind reader Johnnie, I was just thinking last week about what mobility exercises I should be doing after my lifts. And here it is. I don't mind you being in my head, I appreciate you taking time out of your life to make videos for us!
This is exactly what I needed! Wen't through some high hamstring tendonitis in the past and I've been looking for some hamstring mobility work. Great video Jonnie.
Excellent video Jonny.Usually what I find most people need to do frequently is stretch the glutes especially the piriformis and the hip flexor frequently. Most people seem to have lower back tightness and this resolves it most of the time.
Awesome video as always man! I tend to always start with a slightly rounded lower back and I'm at the point where I don't get DOMS at all in the lumbar now so still deciding if I should even try and remove the fault as such from my pull
Keep up the good work!! Why you are my favourite fitness youtuber: -5 minute vids -you bring value every single time -humble integrity in promoting the staggering potential of drug free strength training. I start your 6 week program on Monday! I expect a 100 lb add to my total or I want my money back!
Admittedly, I fell into the k Starr trap a year ago and was convinced I needed to be a "supple leopard". Lead to a lot of wasted time / effort. Since I have shifted my beliefs to essentially what you are saying - only doing mobility to help me get in the correct position for the 3 main lifts or when I encounter an issue.
Thanks for posting this! Has been a major issue in my deadlift and caused an injury in the past, this should help in improving my form. Awesome program as well, strength is on the way up.
Glad to help! And hopefully you are feeling healthy now as you build up that strength. Keep on putting in the work + observing + correcting when needed. That's the mark of someone who is going to constantly progress and do big things in the future.
Great video!!!!! One critique if I may. Usually the problem is not the actual hamstring flexibility, but rather a lack of core stability which in turn impacts their hip mobilty. I see this all the time with clients. (Granted the spectrum of people I work with are anywhere from high school wrestlers to a much older population just trying to move better) your audience is much different in terms of movement capabilities. But I use a simple standing toe touch screen. If you can bend over and touch your toes, you can squat and deadlift. If you can't, I have to see why. Usually if I but a yoga block between someone's knees and have them "crush the block" while trying to touch their toes, their mobility suddenly gets better. Why? Because their core is turned on. So core stability is the issue.
Thanks Jonnie for your vids. I want to chime in on this one. I feel there's another category of why some people should do mobility. I really need to stretch the hell out of my glutes and hamstrings to prevent lowback pain day(s) after heavy squats/deadlifts. Direct glute exercise (like lunges) gets them so tight even my tailbone hurts if I don't stretch after and day after, so much I generally stopped doing them. I have no problems with lower body mobility (other than tight hammies), I can easily get in a really low squat position.
Very informative video. Great points made in the beggining. Mobility should be a tool to correct problems that are already there in the first place. Also there is an ideal level of mobility for each sport, so having way more mobility than required for the activities you perform could backfire because of stability (and thus performance) reduction. I did have some hamstring mobility issues when I first started deadlifting almost a year ago and I became so obsessed with hamstring mobility that I ended up with overstretched hamstrings and a weak posterior chain in general and a anterior pelvic tilt (donald duck butt) as a result. Since then I only do my mobility work when I need to.
Wow, seems like you really overdid it with the stretching. However, if you still have an anterior pelvic tilt, you should also consider if your hip flexors are shortened. Especially if you have a desk job, that is very, very likely. I actually had that exact problem. I agree with you on the part on doing "mobility work when I need to" and in such a case one would need it in order to maintain a correct posture.
such awesome content. guess i'm thankful to be 45 yo and have no apparent issues w/ mobility. you are right in that the lifts themselves help maintain mobility.
Good video Jonnie but what about the squeeze? The squeeze is really important to build muscle and improving your mobility. According to Doctor Vince G of POG who has a PHD in bulking science It is Really importent To focus on the squeeze or else your workout is worthless. And this guy knows everything about making gains so I suggest that you should watch his video's. Much Love bro. ~ Mike O'Tren Btw 5:55 that fucking ass!
CanditoTrainingHQ Thanks man. I try my best. And when 700 comes you'll be receiving a thank you card. And maybe flowers and chocolates too... like in a friendship way, not like romantically. Unless you know you want it like that. Cause that's cool too.
Great video dude. Im sort of a mobility freak these days. Im not a power lifter or bodybuilder. I actually dont know what I am these days. Im kind of a cross trainer by nature though whos trying to stay injury free and hopefully still be able to atg my bodyweight well into my 60s. Thats my goal.
Sup Candito, BUMP! :D Long time Sub here. I've been lifting for a few years (3-4), been running a bro split at first, and then a P/P/L for roughly 1½ years after that. I seem to have grown boredof the whole bodybuilding thing, as the natty gainz rate is soo slow :) , so I've decided to take on powerlifting now, this is where I need your advice - choosing a program. Here's my stats: 6'2 tall, 92 kgs / 200 lbs.. My 1RMs: Bench: 115 KG / 250 lbs Conventional Deadlift: 185 kgs / 405 lbs Sumo: 150 kgs / 330 lbs (I pull like that now to keep form, since im a tall mofo with limb lenghts that fits sumo better): 150 kgs Squat: Around 125 kg / 275 lbs. So, as far as I know, Starting Strenght / Madcows / Candito's 6 week program all seems to be good choices. What would you recommend for a person with my lifts? I'm up for any suggestion (even another program), also, on a note; Training is everything for me, so I would prefer a 4-6 day/week thing over 3 times a week + I'm bulking. That'll be it, thanks in advance!
Really admire the way you carry yourself, you've earned yourself a subscription! Questions, when is your birthday? Also, what camera do you use? Very informative, very clean.
Not sure if you've done a video already on what you should do BEFORE lifting since static stretching isn't recommended.. If anyone could point me in the right direction I would be grateful
I actually want to do a video where I teach basketball players to squat below parallel. Need to find a team willing to do it though in the Cincinnati area first lol.
I have read good things on PNF stretching but I wanted to keep this one simply to a sample of what I did rather than go over all of the options (PNF, foam rolling, discussing research, ect.) as honestly it may have ended up being a bit too long. Perhaps will go more in depth if I have a guest.
my personal experience with pnf stretching has been great. i was not able to touch my toes bending over about a year ago. i started pnf stretching my hamstring (lying down in a doorway and putting one leg up) and after doing it for a few mins, i was able to bend over and reach my toes for the first time in my life. i continued doing it for a few weeks and now i can get out of bed in the morning, bend over and reach the toes completely cold.
So need to do this, my hamstrings are retardedly short, likely due to so many years sitting at a computer desk. (currently 32yrs old) Also likely the cause of my low back issues. I have a stand up desk now which has helped, but need to stretch and start deadlifting.
Great video, but ima try to explain my problem cause maybe im not the only one and maybe someone will help me with it. I always had an insane flexibility in the hamstrings, but i never been forced to do strength movements with it before lifting so when i started deadlift i squatted the weight, it was the most comfortable for me but i failed in maintaining a good low back posture (still working on the buttwink but im already going past parallel in the squat so i don't think thats a problem for me now) so i had an injury, and when i learned stuff about deadlifting properly (in this channel and outside it) i realised i was doing it "wrong" but the thing is i dont have any problem going to that position, i even can do it with some deficit but if i try to put the hammies into the deadlift 2 things happen 1st: extremely incomfortable, i get a hard time lifting 60kg when i normally use 120kg-140kg for my workouts its like the hammie is too damn streched to generate force optimally and 2nd i do the lift in 2 separate movements and feel my back getting alot of tension during the lift and yes with 60 freaking kg even tho my back is neutral or arched. So is this video going to help me? cause all the exercises you show seem pretty easy for my hammies (remember i have alot of flexibility) and i RDL alot in my routines just to feel the hammie cause its the only way i can get that. Thanks for your time and if you have some suggestion for me ill thank you, you also can ask me whatever you want if that makes it easier.
CanditoTrainingHQ I actually have the feeling, that light foam rolling once a week (on an off day) improves my recovery. I just do it very light and hold it for 30 s or so and it really helps with that increased tightness in the muscles that you sometimes get after a hard workout. Don't know if you know what I'm talking about, but to me it was really an eye opener to go light on the foam rolling and use it with pressure that I'm comfortable with.
Do you think you could do an updated deadlift tutorial? I was actually one of your first 1000 subs on my other channel so I have seen it, but I think all of your new subs would like a new high quality in depth deadlift tutorial.
I have actually planned before to do an updated series on squats with better quality than some of my old ones and doing things a bit better w/ a playlist to connect them all. I defintely will consider doing the same with the dl.
Sounds good mayne. I've been running your program, but have been having trouble deadlifting due to S.I. joint pain. TFW you have a perfect build for deadlifting (long arms and short torso) and you only deadlift like 20 pounds more than you squat ;(
Sounds good mayne. I've been running your program, but have been having trouble deadlifting due to S.I. joint pain. TFW you have a perfect build for deadlifting (long arms and short torso) and you only deadlift like 20 pounds more than you squat ;(
For the first time I actually disagree with you. I have to mobilise every day or else my quads and hip flexors turn to stone. But for everyone: sitting is enough to hamper even basic walking technique and cause a whole host of problems such as hip hyper extension on the dailee coupled with lumber hyper extension. The idea of myofascial release is something to consider adding to your mobility routine as well as core strengthening exercises as the TVA can become sleepy from sitting too.
Oh I agree though that it depends on the individual entirely. My point is that it should be an observed issue (for example postural problems that aren't likely due to simply genetic differences among individuals), then addressed. Rather than a laundry list of mobility exercises done simply to cover every muscle group without an actual issue observed.
Hey Jonnie, great points made in this vid. Not really the topic, but do you think anterior pelvic tilt should also be fixed with stretches or is it more of a muscle imbalance, thus needing to actually strengthen a lot the muscles that cause posterior pelvic tilt (glutes and lower abs) and take it easy with the ones that cause anterior pelvic tilt ( lower back and hip flexors) ?
so if static stretching is not good to do before the workout what else should I do , before dead lifts I usually walk on treadmill for 5 min, then do one static stretch for the hams, quads, glutes and hips then finish with 5 min of foam rolling then I start with the dead lifts start light 5 sets until my working sets , any ideas for a better starting warm up routine?
great video. do you feel it is beneficial to inject muscle relaxant into your hamstrings pre-workout to ensure you are flexible enough to maintain good form?
Hey Jonnie! I have a problem where when I get down to the starting deadlift position I feel it in my hip flexors, not my hamstrings. My lower back is arched but I feel like I'm just pulling with my back. Any tips to actually activate glutes and hams?
My routine has both static and dynamic stretching before squatting. Then I do deficit stiff legged-deads would that be sufficient? It almost looks similar to your mobility work.
Yes thats enough but I generally am not a fan of deficit SLDL as very very few lifters (Ive literally seen none) can keep a neutral spine with that combo. But if you can, you are fine of course.
speedpianomaster True but we're talking about humans here :) In all seriousness though many elite level athletes can handle spinal flexion with no worries, while most normal people cannot. The top lifters in the world can beat their bodies up and comeback stronger as that is one of the characteristics that allowed them to get to their level in the first place.
Hey Jonnie, I was wondering if you still do form checks for $25? I'd love to have you check my deadlift form or do you have any recommendations of someone that can check my form?
Any benefits of having massive stout legs? You are the first person I’ve seen with legs just like me, personally I’m super fast, but have zero hops. Have you experienced similar?
10 лет назад
Hi Jonnie, just a quick question, do you believe that bigger calves helps build up bigger numbers when it comes to Squats?
Hey Johnny, what are your thoughts on the notion of torque, ala Becoming A Supple Leopard? Should you be twisting your feet into the ground to create a more stable base?
Great video Johnny! Just wondering have you ever tried doing shoulder mobility work? Not trying to be a hater because you are a much stronger lifter than I am but in your last video you said it's been a long time since you hit a pr on your bench and that part of that could be because you've had some shoulder injuries. If you haven't tried shoulder mobility work before then you could start doing some and then later give a much more informed opinion as to how helpful mobility work really is.
Well I actually recorded a part where I say I only do the movements themselves to warmup for a lift, with the one exception of the bench press. But it ended up taking too long. The end point is I dont do any true mobility work as my warmup for the bench includes exercises that improve mobility but are still standard movements as well (rear delt flyes, db chest flys, behind neck OHP, ect.). And I have done strictly shoulder mobility work in the past w/ no weights when trying javelin for a year in college and my shoulder flexibility was always pretty stellar + the added work didnt do much for me. So imo if no resistance is involved, there needs to be a pretty specific reason.
Great video man, thank you. Did you have any similar routine for obtaining a deep squat or were you naturally mobile enough to get into a stable deep squat?
Hey Johnny huge fan, Ive completed Jason Blahas novice program a month ago it took me over a year but i wast sure what to do next. I decided to continue with the full body program with the main compound lifts added with the accessory work that i think i need. The difference is i will try to base it on 3x10-12 going down to 3x4-6 as a different form of progression. My thinking behind this is i want to experiment and see how my body reacts to a different training style, whats your take on that? Also which body parts do you believe react better to 3x5/5x5 than 3x10-12? i feel higher volume for back and chest works better for me whereas shoulder and legs work better on 3x5/5x5.
Canditotraining, I have run your program before with great results! I have some shoulder issues right now and all the pressing is almost impossible to do. I think it is shoulder impingement. How can I substitute all the press movements
I'd try neutral grip db floor press to see how that feels. That is probably the safest way to press in a similar fashion to a bench without taxing the shoulders too much. I of course am not a physical therapist so when it comes to pain/injuries, it is generally outside of my scope of expertise. The first part of my answer is strictly how I would go about it but if anything you believe is more serious arises, seek a professional in the field specifically.
It's usually best to do some type of dynamic stretching before hand because the muscles don't get as easily fatigued. However, some static stretching can be done before depending on the individual's areas where tightness occurs(usually the hips) and possibly the sport or activity.
Hi Jonnie, I started really trying to improve my mobility a couple of weeks ago, and at first it felt great, but after a few days I noticed I was getting pain in my hamstrings/lower back. Is it possible I caused/exacerbated an existing minor injury by over-stretching? The only other thing that I can think of is that my improved mobility allowed me to get deeper than normal on my squat and I think I might've had some lower back rounding at the very bottom, since I wasn't used to that position. I've deloaded and gone a bit easier with my stretching and I'm pretty much recovered, I just want to figure out what caused it so I can avoid it happening again. Love your channel by the way, keep doing what you're doing!
The last year I was almost able to do a split but I couldnt get past my knees with stiff legs ... so I couldnt even touch my toes due to calf/hamstring inflexibility (squat/deadlift technique was ok tho) ... did some flexibility work and now I can do it, still cant do stiff legged deadlifts with a neutral spine tho hope this will help!... is it necessary to keep the legs on the stifflegged deadlifts completely straight oder ist it like in this onelegged strech that a slight degree of knee flexion is ok or will that already be a romanian deadlift
2:40 when I get in the same position with my back parallel to the ground and knees slightly bent I still need like 10 more centimeters (4 in) to reach the bar, is there anything I can do except cutting part of my legs off to make them shorter?
Hey Jonnie, I have trouble 'feeling on my hamstring' when deadlifting (conventional). How do I deal with this. Another question is that I usually spent a lot of time with the foot placement when squattting (during the set up) which as a result sometimes affecting the work set. Thanks
To build size without decreasing power do you recommend implementing both power and hypertrophy days and/or combine them, or do hypertrophy only in the off/pre season. (I run track - sprints) Also what hypertrophy range of reps and sets do you recommend? PS Mirin' them tree trunks ;D
Pretty sure you're a mind reader Johnnie, I was just thinking last week about what mobility exercises I should be doing after my lifts. And here it is. I don't mind you being in my head, I appreciate you taking time out of your life to make videos for us!
I'm just grateful for the support, seriously.
This is exactly what I needed! Wen't through some high hamstring tendonitis in the past and I've been looking for some hamstring mobility work. Great video Jonnie.
Another stretch to add to this is a glute stretch, I've had tight glute medius muscles that have been a contributing factor to my deadlift form
Excellent video Jonny.Usually what I find most people need to do frequently is stretch the glutes especially the piriformis and the hip flexor frequently. Most people seem to have lower back tightness and this resolves it most of the time.
Awesome video as always man!
I tend to always start with a slightly rounded lower back and I'm at the point where I don't get DOMS at all in the lumbar now so still deciding if I should even try and remove the fault as such from my pull
Inb4 700 pound deadlift now w/ flawless mechanics.
Brett Gibbs in the hizzu .. Inb4 more ipf .. Great video Jonny hamstring mobility is a limiting factor for me in the dead so it was quite informative
Brett Gibbs did you end up removing it ?
Brett Gibbs yeah we need an update
Keep up the good work!!
Why you are my favourite fitness youtuber:
-5 minute vids
-you bring value every single time
-humble integrity in promoting the staggering potential of drug free strength training.
I start your 6 week program on Monday! I expect a 100 lb add to my total or I want my money back!
Great video brother. I would also say that when people get the new mobility, they fail to acquire the strength to control that new ROM.
Great video. So many good points not even limited to hamstring mobility for the deadlift
The stretching starts at 4:23
Stigi Gonzalez u are hero man
I feel like if I trained with you for a year i'd be #1 in my weight class.
Admittedly, I fell into the k Starr trap a year ago and was convinced I needed to be a "supple leopard". Lead to a lot of wasted time / effort. Since I have shifted my beliefs to essentially what you are saying - only doing mobility to help me get in the correct position for the 3 main lifts or when I encounter an issue.
Thanks for posting this! Has been a major issue in my deadlift and caused an injury in the past, this should help in improving my form. Awesome program as well, strength is on the way up.
Glad to help! And hopefully you are feeling healthy now as you build up that strength. Keep on putting in the work + observing + correcting when needed. That's the mark of someone who is going to constantly progress and do big things in the future.
Das it mane.
Ive watched most of your videos and downloaded some of your PDFs for workouts.
You know your stuff!
Great video!!!!! One critique if I may. Usually the problem is not the actual hamstring flexibility, but rather a lack of core stability which in turn impacts their hip mobilty. I see this all the time with clients. (Granted the spectrum of people I work with are anywhere from high school wrestlers to a much older population just trying to move better) your audience is much different in terms of movement capabilities. But I use a simple standing toe touch screen. If you can bend over and touch your toes, you can squat and deadlift. If you can't, I have to see why. Usually if I but a yoga block between someone's knees and have them "crush the block" while trying to touch their toes, their mobility suddenly gets better. Why? Because their core is turned on. So core stability is the issue.
im currently studying to become a personal trainer, im just gonna drop all the books and watch every single one of your videos haha
Thanks Jonnie for your vids. I want to chime in on this one. I feel there's another category of why some people should do mobility.
I really need to stretch the hell out of my glutes and hamstrings to prevent lowback pain day(s) after heavy squats/deadlifts. Direct glute exercise (like lunges) gets them so tight even my tailbone hurts if I don't stretch after and day after, so much I generally stopped doing them.
I have no problems with lower body mobility (other than tight hammies), I can easily get in a really low squat position.
Loving these frequent uploads!
I was about to ask for a video like this, seriously, I love you.
Very informative video. Great points made in the beggining. Mobility should be a tool to correct problems that are already there in the first place. Also there is an ideal level of mobility for each sport, so having way more mobility than required for the activities you perform could backfire because of stability (and thus performance) reduction.
I did have some hamstring mobility issues when I first started deadlifting almost a year ago and I became so obsessed with hamstring mobility that I ended up with overstretched hamstrings and a weak posterior chain in general and a anterior pelvic tilt (donald duck butt) as a result. Since then I only do my mobility work when I need to.
Thank you and yes exactly!
Wow, seems like you really overdid it with the stretching. However, if you still have an anterior pelvic tilt, you should also consider if your hip flexors are shortened. Especially if you have a desk job, that is very, very likely. I actually had that exact problem. I agree with you on the part on doing "mobility work when I need to" and in such a case one would need it in order to maintain a correct posture.
So genuine I had to subscribe. Keep it up have a good life broski
such awesome content. guess i'm thankful to be 45 yo and have no apparent issues w/ mobility. you are right in that the lifts themselves help maintain mobility.
thanks man, my hamstring mobility sucks, I can reach the ground but with a rounded back and not straight, gonna work on this now
Great vid, I have been neglecting my mobility recently and have to get back on it
Great video! Can you address hip, calf, glutes, and quad mobility in future videos? Thanks!
Jonnie... you really need to upload more man
If you've got Hyper Lordosis, stretch your hips and quads instead. Stretching your hams will make it worse. Great video!
Video came up right on time, hopefully it'll improve my form on my deadlift. Thanks brah
You're welcome and hopefully it does help!
Really appreciate everything you do man!
Thank you I greatly appreciate the support!
Good video Jonnie but what about the squeeze? The squeeze is really important to build muscle and improving your mobility. According to Doctor Vince G of POG who has a PHD in bulking science It is Really importent To focus on the squeeze or else your workout is worthless. And this guy knows everything about making gains so I suggest that you should watch his video's.
Much Love bro.
~ Mike O'Tren
Btw 5:55 that fucking ass!
This is genius and I'm going to use it to help me get to 700 pounds at 165. Hell yes. Thanks!!!
hahaha Sol Orwell just mentioned you to me on my personal fb to checkout your last pl meet vid. Damn impressive lifting man
.
All I know is I deserve full credit for that 700 dl when it happens. Not srs.
CanditoTrainingHQ Thanks man. I try my best. And when 700 comes you'll be receiving a thank you card. And maybe flowers and chocolates too... like in a friendship way, not like romantically. Unless you know you want it like that. Cause that's cool too.
Cody Lefever (GZCL) crossfit coach? wtf?
Great video dude. Im sort of a mobility freak these days. Im not a power lifter or bodybuilder. I actually dont know what I am these days. Im kind of a cross trainer by nature though whos trying to stay injury free and hopefully still be able to atg my bodyweight well into my 60s. Thats my goal.
so before you squat or deadlift you just use light weight to warmup and no mobility work?
Dude, it would be wicked to see a video on your theory that most lifters will lift more conventional rather than sumo in the future!
Very informative video Jonnie! Really enjoyed it!
when i conventional deadlift, my spinal erectors pop out like as if my back is not straight. is this a case of hip mobility issues?
Sup Candito, BUMP! :D Long time Sub here. I've been lifting for a few years (3-4), been running a bro split at first, and then a P/P/L for roughly 1½ years after that. I seem to have grown boredof the whole bodybuilding thing, as the natty gainz rate is soo slow :) , so I've decided to take on powerlifting now, this is where I need your advice - choosing a program.
Here's my stats:
6'2 tall, 92 kgs / 200 lbs.. My 1RMs:
Bench: 115 KG / 250 lbs
Conventional Deadlift: 185 kgs / 405 lbs
Sumo: 150 kgs / 330 lbs (I pull like that now to keep form, since im a tall mofo with limb lenghts that fits sumo better): 150 kgs
Squat: Around 125 kg / 275 lbs.
So, as far as I know, Starting Strenght / Madcows / Candito's 6 week program all seems to be good choices. What would you recommend for a person with my lifts? I'm up for any suggestion (even another program), also, on a note; Training is everything for me, so I would prefer a 4-6 day/week thing over 3 times a week + I'm bulking.
That'll be it, thanks in advance!
Fantastic! Just what I've been needing. Thank you :D
I would say I find it easy to use my hamstrings but my glutes it's more difficult, but I find sitting back and using sumo deadlifts help!
I did that leg swinging thing before at 4:55 and thought I was stupid for doing it. But after seeing this I guess it was not.
Great video! But I got another problem, dont know if you can help me? My iliopsoas hurts when im squatting, what can I do?
Thanks mane. Have been thinkin bout this. Mine definitely are tight. Great info
Really admire the way you carry yourself, you've earned yourself a subscription!
Questions, when is your birthday? Also, what camera do you use?
Very informative, very clean.
I pulled my left hamstring doing deadlifts, my technique has been spot on from what i can tell. What would you say are the main causes?
Thank so much for this vid. my hamstring mobility is very lacking
Could you do a mobility video for the snatch? Great video man
This seems really good, will try it!
dost though even hoist?
Goodmorning Jonnie. Great video!
This is a fantastic video! Thank you!
johnny i have been doing the one-leg dl for 1 month now, and i still cant touch my toes. i feel my flexibility hasnt improved much.
Not sure if you've done a video already on what you should do BEFORE lifting since static stretching isn't recommended.. If anyone could point me in the right direction I would be grateful
can you do a video on squat technique for taller lifters, ie, morphologies that limit squat depth? cheers.
I actually want to do a video where I teach basketball players to squat below parallel. Need to find a team willing to do it though in the Cincinnati area first lol.
exactly what i needed to know, thanks man!
Awesome video JC!
I definitely need to work more on my mobility.
you should have mentioned PNF stretching. its a great way to stretch and produces results in a matter of minutes.
I have read good things on PNF stretching but I wanted to keep this one simply to a sample of what I did rather than go over all of the options (PNF, foam rolling, discussing research, ect.) as honestly it may have ended up being a bit too long. Perhaps will go more in depth if I have a guest.
my personal experience with pnf stretching has been great. i was not able to touch my toes bending over about a year ago. i started pnf stretching my hamstring (lying down in a doorway and putting one leg up) and after doing it for a few mins, i was able to bend over and reach my toes for the first time in my life. i continued doing it for a few weeks and now i can get out of bed in the morning, bend over and reach the toes completely cold.
I've tried everything mobility wise still get butt wink and mid back rounding squats/deads/pendlay rows are a no go for me
Geez you guys are quick
Yeah a lot of comments already lol.
Can you do a video on core workouts for strength that can transfer to deadlifts and squats
Can you make a video about how to stay more upright during squats?
Hey CanditoTrainingHQ how many shirts are you wearing in order to look like you train upper body?
I agree with this video 100%
Thank you! :)
hey jonnie, do you think you could do a video for a front squat mobility? I find it impossible to do a front squat without using straps.
So need to do this, my hamstrings are retardedly short, likely due to so many years sitting at a computer desk. (currently 32yrs old) Also likely the cause of my low back issues. I have a stand up desk now which has helped, but need to stretch and start deadlifting.
Great video, but ima try to explain my problem cause maybe im not the only one and maybe someone will help me with it. I always had an insane flexibility in the hamstrings, but i never been forced to do strength movements with it before lifting so when i started deadlift i squatted the weight, it was the most comfortable for me but i failed in maintaining a good low back posture (still working on the buttwink but im already going past parallel in the squat so i don't think thats a problem for me now) so i had an injury, and when i learned stuff about deadlifting properly (in this channel and outside it) i realised i was doing it "wrong" but the thing is i dont have any problem going to that position, i even can do it with some deficit but if i try to put the hammies into the deadlift 2 things happen 1st: extremely incomfortable, i get a hard time lifting 60kg when i normally use 120kg-140kg for my workouts its like the hammie is too damn streched to generate force optimally and 2nd i do the lift in 2 separate movements and feel my back getting alot of tension during the lift and yes with 60 freaking kg even tho my back is neutral or arched. So is this video going to help me? cause all the exercises you show seem pretty easy for my hammies (remember i have alot of flexibility) and i RDL alot in my routines just to feel the hammie cause its the only way i can get that.
Thanks for your time and if you have some suggestion for me ill thank you, you also can ask me whatever you want if that makes it easier.
Now I feel better that I don't spend 1 hrs doing foam rolling like all of ig lifters. Still Waiting on program update srs.
#NoFoamRollinCrew
It is coming but Im gonna gather some info this week first. It will be a big update. It will not disappoint.
CanditoTrainingHQ I actually have the feeling, that light foam rolling once a week (on an off day) improves my recovery. I just do it very light and hold it for 30 s or so and it really helps with that increased tightness in the muscles that you sometimes get after a hard workout. Don't know if you know what I'm talking about, but to me it was really an eye opener to go light on the foam rolling and use it with pressure that I'm comfortable with.
Do you think you could do an updated deadlift tutorial? I was actually one of your first 1000 subs on my other channel so I have seen it, but I think all of your new subs would like a new high quality in depth deadlift tutorial.
This.
I have actually planned before to do an updated series on squats with better quality than some of my old ones and doing things a bit better w/ a playlist to connect them all. I defintely will consider doing the same with the dl.
Sounds good mayne. I've been running your program, but have been having trouble deadlifting due to S.I. joint pain. TFW you have a perfect build for deadlifting (long arms and short torso) and you only deadlift like 20 pounds more than you squat ;(
Sounds good mayne. I've been running your program, but have been having trouble deadlifting due to S.I. joint pain. TFW you have a perfect build for deadlifting (long arms and short torso) and you only deadlift like 20 pounds more than you squat ;(
wtf happened to my comment? someone deleted it?
For the first time I actually disagree with you. I have to mobilise every day or else my quads and hip flexors turn to stone. But for everyone: sitting is enough to hamper even basic walking technique and cause a whole host of problems such as hip hyper extension on the dailee coupled with lumber hyper extension. The idea of myofascial release is something to consider adding to your mobility routine as well as core strengthening exercises as the TVA can become sleepy from sitting too.
Oh I agree though that it depends on the individual entirely. My point is that it should be an observed issue (for example postural problems that aren't likely due to simply genetic differences among individuals), then addressed. Rather than a laundry list of mobility exercises done simply to cover every muscle group without an actual issue observed.
Well said. We're still in agreement then xoxo
Hey Jonnie, great points made in this vid. Not really the topic, but do you think anterior pelvic tilt should also be fixed with stretches or is it more of a muscle imbalance, thus needing to actually strengthen a lot the muscles that cause posterior pelvic tilt (glutes and lower abs) and take it easy with the ones that cause anterior pelvic tilt ( lower back and hip flexors) ?
Finna make all types of hamstring mobility gains
my hamstrings don't feel stretched at all really in the deadlift after i set up and bend my knees toward the bar before i lift. what does that mean?
so if static stretching is not good to do before the workout what else should I do , before dead lifts I usually walk on treadmill for 5 min, then do one static stretch for the hams, quads, glutes and hips then finish with 5 min of foam rolling then I start with the dead lifts start light 5 sets until my working sets , any ideas for a better starting warm up routine?
great video. do you feel it is beneficial to inject muscle relaxant into your hamstrings pre-workout to ensure you are flexible enough to maintain good form?
Great video Jonnie, thanks
Thank you very much!
2:41 most satisfying thing I've seen all day. I hope soon I can have that flexibility haha
Hey Jonnie! I have a problem where when I get down to the starting deadlift position I feel it in my hip flexors, not my hamstrings. My lower back is arched but I feel like I'm just pulling with my back. Any tips to actually activate glutes and hams?
my spinal Erectors Pop out on my conventional dl's. Does this mean i have a mobility issue with my hips
?
Mobility work completes me :)
My routine has both static and dynamic stretching before squatting. Then I do deficit stiff legged-deads would that be sufficient? It almost looks similar to your mobility work.
Yes thats enough but I generally am not a fan of deficit SLDL as very very few lifters (Ive literally seen none) can keep a neutral spine with that combo. But if you can, you are fine of course.
klokov does deficit straight-legged snatch grip deads :)
CanditoTrainingHQ Thanks, Jonnie. I'll try these.
speedpianomaster True but we're talking about humans here :)
In all seriousness though many elite level athletes can handle spinal flexion with no worries, while most normal people cannot. The top lifters in the world can beat their bodies up and comeback stronger as that is one of the characteristics that allowed them to get to their level in the first place.
Is is fairly possible to get enough mobility for stiff legged snatch grip deadlift, not from a deficit?
Hey Jonnie, I was wondering if you still do form checks for $25? I'd love to have you check my deadlift form or do you have any recommendations of someone that can check my form?
you are a legend
Any benefits of having massive stout legs? You are the first person I’ve seen with legs just like me, personally I’m super fast, but have zero hops. Have you experienced similar?
Hi Jonnie, just a quick question, do you believe that bigger calves helps build up bigger numbers when it comes to Squats?
Hey Johnny, what are your thoughts on the notion of torque, ala Becoming A Supple Leopard? Should you be twisting your feet into the ground to create a more stable base?
Hi jonnie , could you do a video addresding injuries?
wtf happen to the squat drills video?
I can't find him.
Great video Johnny! Just wondering have you ever tried doing shoulder mobility work? Not trying to be a hater because you are a much stronger lifter than I am but in your last video you said it's been a long time since you hit a pr on your bench and that part of that could be because you've had some shoulder injuries. If you haven't tried shoulder mobility work before then you could start doing some and then later give a much more informed opinion as to how helpful mobility work really is.
Well I actually recorded a part where I say I only do the movements themselves to warmup for a lift, with the one exception of the bench press. But it ended up taking too long. The end point is I dont do any true mobility work as my warmup for the bench includes exercises that improve mobility but are still standard movements as well (rear delt flyes, db chest flys, behind neck OHP, ect.). And I have done strictly shoulder mobility work in the past w/ no weights when trying javelin for a year in college and my shoulder flexibility was always pretty stellar + the added work didnt do much for me. So imo if no resistance is involved, there needs to be a pretty specific reason.
Gotcha. Good to know!
Great video man, thank you.
Did you have any similar routine for obtaining a deep squat or were you naturally mobile enough to get into a stable deep squat?
Hey Johnny huge fan,
Ive completed Jason Blahas novice program a month ago it took me over a year but i wast sure what to do next.
I decided to continue with the full body program with the main compound lifts added with the accessory work that i think i need. The difference is i will try to base it on 3x10-12 going down to 3x4-6 as a different form of progression. My thinking behind this is i want to experiment and see how my body reacts to a different training style, whats your take on that?
Also which body parts do you believe react better to 3x5/5x5 than 3x10-12?
i feel higher volume for back and chest works better for me whereas shoulder and legs work better on 3x5/5x5.
Canditotraining, I have run your program before with great results! I have some shoulder issues right now and all the pressing is almost impossible to do. I think it is shoulder impingement. How can I substitute all the press movements
I'd try neutral grip db floor press to see how that feels. That is probably the safest way to press in a similar fashion to a bench without taxing the shoulders too much. I of course am not a physical therapist so when it comes to pain/injuries, it is generally outside of my scope of expertise. The first part of my answer is strictly how I would go about it but if anything you believe is more serious arises, seek a professional in the field specifically.
Why is it better to stretch only after your workout? I've always been told to stretch before doing exercises, mainly by my former basketball coaches.
It's usually best to do some type of dynamic stretching before hand because the muscles don't get as easily fatigued. However, some static stretching can be done before depending on the individual's areas where tightness occurs(usually the hips) and possibly the sport or activity.
Hi Jonnie, I started really trying to improve my mobility a couple of weeks ago, and at first it felt great, but after a few days I noticed I was getting pain in my hamstrings/lower back. Is it possible I caused/exacerbated an existing minor injury by over-stretching? The only other thing that I can think of is that my improved mobility allowed me to get deeper than normal on my squat and I think I might've had some lower back rounding at the very bottom, since I wasn't used to that position.
I've deloaded and gone a bit easier with my stretching and I'm pretty much recovered, I just want to figure out what caused it so I can avoid it happening again.
Love your channel by the way, keep doing what you're doing!
You said you injured your shoulder back in the day? Can you do a shoulder stretch video =D .. PS shoulders hurt somtimes xD
Where can I get a pair of those shorts jonnie? And will they make me look like a strength god right when I put them on?
The last year I was almost able to do a split but I couldnt get past my knees with stiff legs ... so I couldnt even touch my toes due to calf/hamstring inflexibility (squat/deadlift technique was ok tho) ... did some flexibility work and now I can do it, still cant do stiff legged deadlifts with a neutral spine tho hope this will help!... is it necessary to keep the legs on the stifflegged deadlifts completely straight oder ist it like in this onelegged strech that a slight degree of knee flexion is ok or will that already be a romanian deadlift
2:40 when I get in the same position with my back parallel to the ground and knees slightly bent I still need like 10 more centimeters (4 in) to reach the bar, is there anything I can do except cutting part of my legs off to make them shorter?
Hey Jonnie,
I have trouble 'feeling on my hamstring' when deadlifting (conventional). How do I deal with this.
Another question is that I usually spent a lot of time with the foot placement when squattting (during the set up) which as a result sometimes affecting the work set.
Thanks
Hi there.
Just waiting for Mike O'Tren comment
To build size without decreasing power do you recommend implementing both power and hypertrophy days and/or combine them, or do hypertrophy only in the off/pre season. (I run track - sprints)
Also what hypertrophy range of reps and sets do you recommend?
PS Mirin' them tree trunks ;D
what's your take on winging scapula?