Little correction here guys! The inhale and exhale should be the other way around for the Hindu Squat 🤦🏻♂️ I’ll make a vid discussing the exercise specifically in future, as there’s a lot more to it 😁 Thanks for all the congrats and birthday wishes!
Busted that little gummy in between my spine aka herniated disc . It's been about a week of recovery and for a bodybuilder it feels like years passed . I envy you so I miss it I can't wait to return
Hey man, wanna do a video on where mobility comes from? Read a recent meta-analysis, suggesting that stretching doesn't actually induce physiological changes to the muscle, but only changes the perception of it and heard a couple people suggesting that just strengthening the antagonist of the muscle we want flexible This has worked well for me in some instances, training the tibialis was a game changer, but I still have somewhat of a tight chest even though I'm focusing on all the right muscles for years ( serratus anterior, rotator cuff, lower traps, rhomboids) It would be interesting to see the neurological and physiological adaptations which lead to mobility in detail and I don't have the time and knowledge base to consolidate that right now
Happy Belated birthday, Adam! I've enjoyed learning from you.as my boyfriend stumbled upon your videos last yr. I got him one of your books. We also go around the parking lots and do the Spiderman crawl, bear crawl. I truly enjoy them. You're an amazing person. We enjoy learning from you. KEEP doing what you're doing!!
0:21 The fact you can advanced tuck planche with 1 leg out without only specifically training for planche is mind boggling! You are the definition of an all round athlete!
I've started in my late twenties and beginning was ROUGH. I'm 33 now and in fact in best shape I've eve been til' now, but I'm still far from satisfied
As an Indian I am grateful to you for introducing our exercises in the video for a wider audience. Many Indians have forgotten the functional benefits of these exercises though they are still used largely in Akhadas,the traditional Indian gyms for wrestlers.
I would love to see a broader use and exploration of dangal/khushti, kalaripayyatu (Sorry if I misspelled that.) Gatkha and other Indian and nearby country exercise and combat arts and sports. Obviously a lot of mysticism gets attached to things as they exist in a culture for a long period of time, but I am absolutely certain there has to be a tremendous amount of valuable information locked in the generations of development and research.
Happy 34th birthday Adam! Lots of valuable info here for anyone looking for functional work for long term success. I also changed my training style in my mid-30's to be more functional & for overall fitness over bodybuilding, as I felt it was healthier for my body.
The second movement (swinging the bat behind head) is actually from an ancient persian tradition/ sport/ dance called zoorkhaneh. They do it with really heavy clubs too. Really cool to see my culture here
34? You're still a baby! Just wait till you're my age (54) - then you'll really NEED this stuff :) Seriously though, thanks for the great video! I've been looking for ways to bulletproof my joints, as well as recover from several injuries. I really like the way you present a lot of information, and encourage people to discover what works for them.
@@daemonlordmagnusthered6213 You're lucky! You probably don't have to work around shoulder arthritis, and your first thought when you hear that someone is 34 probably isn't "Boy, I wish I was that young"!
34? I remember that; 51 here now and 3 kids! Yoga 3 days a week, kettlebells and squats 3 days with 30/60 minute walk everyday. Love your functional approach, thank you for the content. Have a great birthday!
Absorb what is useful. Reject what is not, and add what is uniquely our own. Love this and I've had a similar philosophy myself. I call it the sword of Gryffindor philosophy. The sword absorbs only things that make it stronger and rejects everything else.
Back when I didn't train at all and was sitting in a chair all day long, I used to have knee pain quite regularly. And then I got a BMX bike, around 5 or 6 years ago, and the good thing about a BMX bike is that it's pretty intense on your legs as they are the only force moving you forward, litteraly. I have not felt any kind of knee pain ever since I got this bike. I could also tell a similar story about my shoulders too. The point is obviously that yes, when you have a weak point, especially when it gets painful, the best way to fix it is to make it stronger, in my opinion.
On the subject of adapting exercises for ourselves, wrist curls have always been really uncomfortable on my wrists. One amazing alternative that works for me is using a wrist roller - essentially a cylindrical piece of wood, attached to a string, with a weight dangling off the end!
I have been practising Japanese martial arts since 2002 and some of the solo practice exercises fall into this category. I am 45 and still have very good mobility and I put it down to such things as kneeling often on the mat, "knee-walking" and other such movements. I began horizontal/ BW rows about two years ago because my martial art focuses on lower body strength and I felt a need for greater shoulder mobility and strength. I also perform hangs and pull ups to supplement my past-time. A great topic for longevity.
THANK YOU for this video, this is exactly what I needed. I have naturally "loose" and weak joints (they sublux randomly and are prone to injury) and these are what I've been looking for
Same. Recently realised I have hypermobility and that’s had a lot of knock on effects about how I exercise and look after myself. Might be worth looking into?
Im pretty new at my mma gym but I have been preparing with kettlebells for about a month or two, really slowly over a year, and I'm tearing dudes up with alot more experience then me. They think im talented but i know that i am actually prepared. These bullet proofing exercises were critical in fixing issues i got from 15 plus years of doing hard labor jobs like logging, roofing, and various construction. What was more shocking is how quickly most of these small issues went away. Thanks man, its really massive.
I'm 53 and I've had to change and adapt my training over the decades, and now it tends to be more functional and wholistic. Thanks for the knowledge sharing, very useful
Happy Birthday Adam! You're 20 years younger than I am. I just bought your ebook recently. I have to get really fit. I love watching your channel. I discovered your channel through the Tapp Brothers. I think your ideas on fitness are great. People think I look like I'm in my 30s (probably genetic) and I feel like I'm 20 but I definitely have to work on my health and fitness. I like the idea of general fitness rather than concentrating on one thing. I want to be super fit as I get older.
Funny enough, my (almost) everyday training is pretty similar to this one. I'm also a parent, I'm 32 and carry my daughter up and down all day, hahaha. So I came up with this training to to have a strong and healthy body. I also recently started fasting during the week. Aiming to perform better and better. Your channel is my favorite when it comes to improving physical performance. Keep up the good work, my man.
Excellent Adam. As I approach 61 I have realized how many compensations and chronic weaknesses I've accrued over time. Parenthood, professional demands, changing schedules and myriad other distractions are the challenges we face. Every movement you've mentioned today is familiar and yet most have fallen by the wayside and should be reintroduced to the program. BTW, Ben aka #kneesovertoesguy is in my opinion a treasure and whose work is worth a deep dive. Even my youngest son (now 15 and a volleyballer) is steeping himself in those protocols. Thank you for your continued efforts and know there is massive appreciation being thrown your way.
Bro Im 33. I have been training constantly for the passed 3 years. Im strong and pretty fit. I dont look as good as i would like but I feel strong. These are great. My focus is good health and practical movement.
I absolutely admire the approach of holistic thinking especially in regards of training and recovery. It’s dynamic it’s fluid and seamless. I’ve noticed that nothing ever goes unnoticed even when you do not notice it. This is we’re seeing is not always believing. Example: believing that the big Physique reflected back at you implies that you’re strong. I believe the goal would be to be “Strong for long”. No denying there are primary fundamentals for which health is built around and not just of a physical means… Consistency but not redundancy. Resistance and the ability to accept it. Integrity but not rigidity.
This was one of the best training videos I've watched in a long time, dawg. And I have spent the better part of my last 5 years on RUclips watching fitness, mainly bodybuilding. Keep up the good work and you'll have a new dedicated viewer.
it popped into your head from mine. accept useful influence, reject what isn't, and add what only you can, was my philosophy growing up. I noticed people I knew from daycare changing who they were how they acted and what they thought morally once we got into kindergarten. now I would say that that was when I became aware of the process of socialization. I decided to take an active approach rather than be at the mercy of the influence of adults like everyone else who was being shaped by teachers' opinions.
Some great add ons here for my usual routine, I like to train full-body taking a functional approach so I often neglect wrists, calves etc. Like a few others on here I'm in my fifties and still learning new tricks! I always look forward to your videos.
what i like to do is just to do some calf raises throughout the day, at least 80 total of varrying angles. 20 per angle. Ill just do some while waiting for the water to boil, while standing around doing nothing. A little bit throughout the day everyday adds up really nicely.
Wrists you can strengthen with grip training I hate wrist curls they cause severe pain for me and for calves I go cycle keeping the balls of my feet on the pedals which activate your calves the whole ride at first it might feel weird but it's the best way to generate power as you ride
I often watch your videoes while i am training. I train at home with resistanse bands, pullup bar and the floor. Pushups, handstand lizard/bear crawling and so on and so on. Funktional training is THE WAY
Really agree on the strength topic. Like if you look - you have static strength, explosive strength, strength endurance.... it goes on and on. Adaptation is the key.
Awesome video as always. As someone recovering from a lower back injury, the ballistic row is something that sounds perfect for me. Will try tomorrow. Thanks!
That was a lil nugget of wisdom at the end there dude, you can tell this man has alot of wisdom, I love that you are the type of person to share what you have learned with everyone.
This list is awesome! I’m 36, and I will be doing these daily. I also love Kettlebell Swings and the Turkish Get-up. Along with the Camel Pose, some basic Yoga moves will have significant long term benefits. If you can do them, Bear Crawls, Spider-Man Crawls, Crab Walks in both planes of movement.
I'm 57 years old. I've been studying martial arts since I was six, been doing various forms of strength training, worked on functional conditioning from about 11 years of age. I learn something everytime I watch one of your videos! Thank you for all the quality content!
Adam, first of all Congrats, Happy Birthday, just some feed back although I believe you are already aware, when you military press you don’t press in an arch motion but rathe straight up and down, basically the bar never rests over you head but in front of you, you’ve commented on how you have poor overhead mobility due to lay stiffness, what I do to be more comfortable with my arms over head is 1. Dead Hang and Single Arm Dead Hangs(More free space in the shoulder capsule and great lat, lower trap and pec stretch. 2. Overhead Press but instead if doing a straight up and down focus on doing a sweeping motion, basically a reverse muscle up, following an arch trajectory instead of straight up and down. 3. Flag Raise- Basically grab a staff, stick or something long above you head and hold it there for long periods 2-5 min focusing on having your arm at about ear level and staying there, great for your shoulder and scapulae stabilizers as well as forearms, do it in a windy day or with a partner that moves the stick slightly and keeps a close eye on your overhead technique as well as extra stability challenge. Hope this helps, this is as positive feed back
This is excellent, and is exactly the kind of content that "fitness" (inverted commas because I hate the term "fitness industry") channels should be producing and promoting. I've started doing bodyweight squats on the balls of my feet. I hold my arms overhead at a 45 degree angle, so my torso and arms are making a Y shape, as this forces me to maintain good posture while performing the movement (it's impossible to round any part of your back while doing this). Another movement that has benefitted my posture is doing a static hold in a dumbbell press position. Holding the upper and lower arms slightly below a right angle (centre of the dumbbells about in line with the middle of ears), and both upper arms forming a straight line with each other (which is not how I would perform a press, as this is outside the scapular plane). Fantastic for the traps and external rotators.
Turning 34 next week still feel fit as a fiddle, although I have a lower back pain, pain in my left knee, longer recovery, stiffness memory is going. But apart from that I'm ok!
Happy Birthday. I’m 64 tomorrow. I’ve been watching your channel for a while. Right now doing boxing and taekwondo 3 days a week and hit 2 days a week. Walk every day. You seem very fit. Like knees over toes guy too
I've had a long journey through health and fitness, with myself and my peers taking formal studies and practices with it. With all the authority of a decade of growth and learning, I recommend Adam's channel to many people whose health and well-being are paramount to their lives and jobs. I'm almost finished my first read-through of his book, and it is just brilliant (although I did find a couple typing errors ;) ). We are blessed to have you working so hard for us, Adam! Congrats on the growing family!
I'm 38 and I just started working out again 2 months ago after two years of break because of ACL injury. I'm feeling much better than ever. Thanks for sharing!
This is absolute gold as far as being able to train anywhere without a gym goes with no or only basic equipment . Simple and natural is always best! Keep up this great content, at 58 it does a world of good and is very sustainable to boot! Calisthenics in combination with Mov nat pretty much embodies a lot of what you do and what I am starting to enjoy more and more, an old dog can always learn new tricks I say!
Happy Birthday! Adam. CHEERS. You are a very inspiring, insightful and eloquently articulate Human being. I'm still not sure if you are real, ergo.. CG some kind of animation. The Bioneer is Bang On! Keep up the great and benevolent work. Thank you! Fortify! Fortify! Fortify! Adam hitting those IRON SHIEKS!
I was delighted to see I'm already doing a number of these. I got addicted to sissy squats about six months ago. I wasn't doing any other squats, at all, and tried cossack squats one day. I was stunned how easily I could do them. Have you ever tried combining a bodyweight good morning and a pancake stretch? You can even load them by holding a dumbbell overhead, or holding a weight plate on your back. Btw, 34? Pfft, you're just a kid.😏 Love your channel!
This video just fortified my knowledge in training plan design, I have the sudden need to backflip on the spot a bunch of times, only after I strengthen my weak spots :)
Can relate. I’ve started using kettlebells and I feel like I randomly need to cartwheel or just throw myself around as if I was 12 again. Which is funny to say because I’m only 19, but I feel i lost a lot of that tightening strength/ certain weak spots
I'm 58 yrs old and watching your channel as encouraged me.. Just doing weight training continually has become monotonous.. I now incorporate a lort of your style. I also for a few years now do tractor flipping and recently bought a sledgehammer. You are an inspiration..
Thanks for all the great info. I find your channel to be probably the most useful of all the ones I follow. I appreciate your approach and your honesty. I'm 62, soon to be 63. A retired vet with artificial joints in my left hip and left knee. Both total replacements. Plus I had double bypass 4 years ago today. So I'm just trying to do what I can to help keep me living and enjoying life with my beautiful wife for as long as I can. Great job.
Happy 34th birthday Adam. You look a whole decade younger than you are...congratulations on your pregnancy too.. . Thanks for the detailed timestamp... That is very useful and much appreciated... Have a good week.
Just want to point out one thing. Hindu squats are done by Indian wrestlers. Known as khusti. They do Hindu squats and Hindu push-ups first as warm-up. One thing I would say is that. Hindu squats and Hindu push-ups are more of a ballistic movement. I see everyone going down and up slow. Which is fine. It has benefits like that. But I prefer doing it the way the Indian wrestlers do and that's just coming done with no tension and up using the momentum. You can easily find vids of it on. Other than that. I love this channel man. Keep it up 💪
I am 48 and I still train, I find consistency, eating well and rest are key at any age. I find my body feels more aches and pains when I don’t exercise. Great jib on your channel, keep it up.
I feel that muscle on the front of the shins in Taichi, when moving the bodyweight backwards in a stationary high squat position (kind of like sitting on a bar stool). If you try to keep your body weight as far back as possible without compensating with the chest, it is very difficult to keep the front of your feet on the ground, which seems to develop that muscle.
Wow, I actually do all ten of these exercises already, in one variation or another. And yeah, each and every one of them has been super, amazingly beneficial as I continue to drop weight and rehab my body from nearly a decade of being morbidly obese (that's actually me in my avatar there... ). I actually think this is the first time I've ever fully utilized a fitness video's recommendations well on advance of said video!
Suggest video on where mobility comes from or what promotes mobility. Bioneer has unique and complete analysis perspective which could enlighten and target my exercise with new mobility benefits.
I'm 51 having worked labor intensive jobs most of my life I have some injuries. I worked out regularly in my 30s and early 40s but slacked off. I'm looking to get back into it. Like you said, if you stop you lose the ability. I'm almost there. There are a lot of good tips, here and another vid of yours I watched. Thanks for the info. 👍👍
These are the golden nuggets of bullet proofing the body! Where did you get your gamma cast? And how do you know what weight you should start with for it? 🙏
I love how much love clubs and Hindu lifting culture gets from this dude. No one even knows what to do with clubs where I'm from. I show them and they refuse to try
Happy birthday, Adam. That's exactly the content I subscribed for. I'm 40 with bad knees since over 20 years of skateboarding come at a price. My lower back also had some issues too. Your videos are one of the reasons I'm almost pain free after at the moment and hopefully will get even better as long as I put in the work. I wish you health and great success with your channel. It's well deserved.
Not sure if this has been commented but #prayformydecking needs to go on the back of a t-shirt! I had to go back and re-watch as I laughed and lost concentration. The "We need to absorb what is useful, reject what is not and add what is uniquely our own." with "The Bioneer" plus logo needs to be on the front of a t-shirt and "Bye for now!" on the back. Your quotes need to be immortalised! Thank you for all you do.
I'm 62...I like to do my own flow of yoga stretches, freestyle dancing, face pulls, side twists, back bends most days..along with strength exercises like pull-ups, squats, pushups and resistance ring rows. I just do these throughout the day...while I'm boiling kettle or cooking... not like a set workout.
i dont comment on videos often but man what a video. spoken a detailed quite thoroughly. these arent what people should think as a late game and its sad most people only come to this after an injury. these should be done by every person on this planet and i thank you for making such a great video for others to follow.
I’ve been watching your videos for some time, with a mixture of awe and envious disgust, thinking to myself “He’s obviously about 4 years younger than I am, (I’ve just turned 30) he’s clearly got an advantage over me. I’ll never be in that kind of shape.” But now I discover that you’re almost 4 years older than I am, and now I have something to aspire towards by the time I get to my mid-30s: namely, keeping fit enough to stay one step ahead of my 2-year old son, losing weight, getting healthier and more functional, and one day perhaps, just perhaps, becoming Batman. Thank you.
"Use it or lose it" is a great way to get the message across. Been doing the Hindu squat and Gamma cast already ( saw them in your other vids ) and will now give the other ones a go. At 46, I need all the bulletproofing I can get hahaha. Happy 34th as well, keep it up !!!
Happy 34 man. Love your content. 46 now and cross fingers will be doing martial arts for life. Primary objectives of condition training past youth are preserving full mobility and avoiding/preventing any unnecessary chronic injuries. We can leave the glamour muscles for the kids. Keep making these great videos.
Little correction here guys! The inhale and exhale should be the other way around for the Hindu Squat 🤦🏻♂️ I’ll make a vid discussing the exercise specifically in future, as there’s a lot more to it 😁 Thanks for all the congrats and birthday wishes!
Busted that little gummy in between my spine aka herniated disc . It's been about a week of recovery and for a bodybuilder it feels like years passed . I envy you so I miss it I can't wait to return
Hey man, wanna do a video on where mobility comes from? Read a recent meta-analysis, suggesting that stretching doesn't actually induce physiological changes to the muscle, but only changes the perception of it and heard a couple people suggesting that just strengthening the antagonist of the muscle we want flexible
This has worked well for me in some instances, training the tibialis was a game changer, but I still have somewhat of a tight chest even though I'm focusing on all the right muscles for years ( serratus anterior, rotator cuff, lower traps, rhomboids)
It would be interesting to see the neurological and physiological adaptations which lead to mobility in detail and I don't have the time and knowledge base to consolidate that right now
Happy Belated birthday, Adam! I've enjoyed learning from you.as my boyfriend stumbled upon your videos last yr. I got him one of your books.
We also go around the parking lots and do the Spiderman crawl, bear crawl. I truly enjoy them. You're an amazing person. We enjoy learning from you. KEEP doing what you're doing!!
@@herrar6595 Voting for Adam to consider this as the topic for one of his following videos!
What's the difference between the Gamma Cast and what I see called in kettlebell language a "Halo"?
Why can’t every fitness RUclips channel be more like yours: honest and actually informative?
I agree. No showy moves or efforts at the hard sale. Just practical useful information
I would recommend red delta project, that guy goes straight to the point with bs also his vids are 3 mins avg
Money.
There are many you just have to look for them
Because it's hard and needs effort
Man, your channel is gold.
No he is gold
Very much so.
Agreed, so let's get him that Golden play button!!
Agreed, really great content
0:21 The fact you can advanced tuck planche with 1 leg out without only specifically training for planche is mind boggling! You are the definition of an all round athlete!
He is. . .
*SUPERfunctional.*
@@abigwhale1043 he is.....
Extra-extra functional!
Functional..
He is.
@@Saiarts_yt WHOOOOOAAAAAAAAA
@@imosyon Latin functional.
Speaking as someone who didn't train til my 40s this is unbelievably helpful. Thanks kid!
Man til the 40s??? Damn that’s crazy
@@jz8377 Better late than never!
@@Dawa202 true no hate to him
I've started in my late twenties and beginning was ROUGH. I'm 33 now and in fact in best shape I've eve been til' now, but I'm still far from satisfied
Kid?
As an Indian I am grateful to you for introducing our exercises in the video for a wider audience. Many Indians have forgotten the functional benefits of these exercises though they are still used largely in Akhadas,the traditional Indian gyms for wrestlers.
I would love to see a broader use and exploration of dangal/khushti, kalaripayyatu (Sorry if I misspelled that.) Gatkha and other Indian and nearby country exercise and combat arts and sports.
Obviously a lot of mysticism gets attached to things as they exist in a culture for a long period of time, but I am absolutely certain there has to be a tremendous amount of valuable information locked in the generations of development and research.
@@Jay-ho9io indeed brother
Happy 34th birthday Adam! Lots of valuable info here for anyone looking for functional work for long term success. I also changed my training style in my mid-30's to be more functional & for overall fitness over bodybuilding, as I felt it was healthier for my body.
I have the remainder set for your video fitlabb
really amazing exercises here, many of which i have never come across. i like the kb ballistic row.
I have been an athlete all my life. At 51 I am reinventing my training and your channel and book have been a tremendous resource for me. THANK YOU!
The second movement (swinging the bat behind head) is actually from an ancient persian tradition/ sport/ dance called zoorkhaneh. They do it with really heavy clubs too. Really cool to see my culture here
My overall health and fitness will continue to improve with every video this man makes
Mate! I’m 51 give me a break ! 34 is still a baby, Happy birthday Adam! :)
🤙
34? You're still a baby! Just wait till you're my age (54) - then you'll really NEED this stuff :)
Seriously though, thanks for the great video! I've been looking for ways to bulletproof my joints, as well as recover from several injuries. I really like the way you present a lot of information, and encourage people to discover what works for them.
“You’re still a baby” God that has to be the most annoying thing to hear
@@rogerthat9869 That’s true. That was my way of getting back at him for being 20 years younger than me :)
If he is a baby, what am I? (20 Years old)
@@daemonlordmagnusthered6213 the glint in the milkman's eye.
@@daemonlordmagnusthered6213 You're lucky! You probably don't have to work around shoulder arthritis, and your first thought when you hear that someone is 34 probably isn't "Boy, I wish I was that young"!
34? I remember that; 51 here now and 3 kids! Yoga 3 days a week, kettlebells and squats 3 days with 30/60 minute walk everyday. Love your functional approach, thank you for the content. Have a great birthday!
Absorb what is useful. Reject what is not, and add what is uniquely our own. Love this and I've had a similar philosophy myself.
I call it the sword of Gryffindor philosophy. The sword absorbs only things that make it stronger and rejects everything else.
Back when I didn't train at all and was sitting in a chair all day long, I used to have knee pain quite regularly. And then I got a BMX bike, around 5 or 6 years ago, and the good thing about a BMX bike is that it's pretty intense on your legs as they are the only force moving you forward, litteraly.
I have not felt any kind of knee pain ever since I got this bike. I could also tell a similar story about my shoulders too.
The point is obviously that yes, when you have a weak point, especially when it gets painful, the best way to fix it is to make it stronger, in my opinion.
Started biking too
Wrecked my knees doing back squats.
Biking builds the quads,and help my knees.
I'm calling it - The Bioneer is my favourite RUclips fitness channel. This is some next level stuff.
As a 30 year old just getting into BJJ, I feel this hard.
@@southtxguitarist8926 Right on mate. Let's keep it going.
@@dheerajb1883 Brazilian Jiu Jitsu. Its a martial art.
@@dheerajb1883 basically a more complete version of wrestling
Oof, I'm 21 and I get aches all the time after training. Good luck man.
how can i ensure to get good BJJ lessons. Is someone with blue belt good enough to train? Just curious and looking to start out... TIA
On the subject of adapting exercises for ourselves, wrist curls have always been really uncomfortable on my wrists. One amazing alternative that works for me is using a wrist roller - essentially a cylindrical piece of wood, attached to a string, with a weight dangling off the end!
Thanks for sharing a neat idea!
Similar to rolling a barbell ?
Wrists, ankles man
My father has one of these that he made out of a spare ankle weight tied to an aluminum bar with old electrical cord. He's been using it for years.
This might be the most generally useful set that you’ve given us.
I have been practising Japanese martial arts since 2002 and some of the solo practice exercises fall into this category. I am 45 and still have very good mobility and I put it down to such things as kneeling often on the mat, "knee-walking" and other such movements. I began horizontal/ BW rows about two years ago because my martial art focuses on lower body strength and I felt a need for greater shoulder mobility and strength. I also perform hangs and pull ups to supplement my past-time. A great topic for longevity.
THANK YOU for this video, this is exactly what I needed. I have naturally "loose" and weak joints (they sublux randomly and are prone to injury) and these are what I've been looking for
Same. Recently realised I have hypermobility and that’s had a lot of knock on effects about how I exercise and look after myself. Might be worth looking into?
Im pretty new at my mma gym but I have been preparing with kettlebells for about a month or two, really slowly over a year, and I'm tearing dudes up with alot more experience then me. They think im talented but i know that i am actually prepared. These bullet proofing exercises were critical in fixing issues i got from 15 plus years of doing hard labor jobs like logging, roofing, and various construction. What was more shocking is how quickly most of these small issues went away. Thanks man, its really massive.
I'm 53 and I've had to change and adapt my training over the decades, and now it tends to be more functional and wholistic. Thanks for the knowledge sharing, very useful
I'm gonna be 50 and absolutely JACKED one day because of the things I'm learning from you now.
Happy Birthday Adam! You're 20 years younger than I am. I just bought your ebook recently. I have to get really fit. I love watching your channel. I discovered your channel through the Tapp Brothers. I think your ideas on fitness are great. People think I look like I'm in my 30s (probably genetic) and I feel like I'm 20 but I definitely have to work on my health and fitness. I like the idea of general fitness rather than concentrating on one thing. I want to be super fit as I get older.
Wait did they mention me? That’s awesome! I’m a fan :-) And thank you!
Funny enough, my (almost) everyday training is pretty similar to this one. I'm also a parent, I'm 32 and carry my daughter up and down all day, hahaha. So I came up with this training to to have a strong and healthy body. I also recently started fasting during the week. Aiming to perform better and better. Your channel is my favorite when it comes to improving physical performance. Keep up the good work, my man.
Happy birthday Bioneer, this info is gold at 65 I consider myself a young man and have similar approach on my workouts.
Loved the cinematography on the injury bit at the end. Felt very anime/superhero style filmmaking. Got a laugh out loud. Thank you for this video
Excellent Adam. As I approach 61 I have realized how many compensations and chronic weaknesses I've accrued over time. Parenthood, professional demands, changing schedules and myriad other distractions are the challenges we face. Every movement you've mentioned today is familiar and yet most have fallen by the wayside and should be reintroduced to the program. BTW, Ben aka #kneesovertoesguy is in my opinion a treasure and whose work is worth a deep dive. Even my youngest son (now 15 and a volleyballer) is steeping himself in those protocols. Thank you for your continued efforts and know there is massive appreciation being thrown your way.
Your videos are so densely packed with useful information and easy-to-follow explanations. One of the best fitness channels on RUclips for sure.
i will literally add every single exercise to my routine, you basically addressed all my issues, great work my man
Bro Im 33. I have been training constantly for the passed 3 years. Im strong and pretty fit. I dont look as good as i would like but I feel strong. These are great. My focus is good health and practical movement.
absorb what is useful, reject what is not and add what is uniquely your own is a bruce lee quote
gotta give bruce lee the props for that
I absolutely admire the approach of holistic thinking especially in regards of training and recovery. It’s dynamic it’s fluid and seamless. I’ve noticed that nothing ever goes unnoticed even when you do not notice it. This is we’re seeing is not always believing. Example: believing that the big Physique reflected back at you implies that you’re strong. I believe the goal would be to be “Strong for long”. No denying there are primary fundamentals for which health is built around and not just of a physical means… Consistency but not redundancy. Resistance and the ability to accept it. Integrity but not rigidity.
I consider myself a reformed bodybuilder, so this channel is always a gem.
Once again totally loving and agreeing with this. 'If you don't use it you lose it'. Never a truer word. Thanks for another great vid brother 🙏. 😎
This was one of the best training videos I've watched in a long time, dawg. And I have spent the better part of my last 5 years on RUclips watching fitness, mainly bodybuilding.
Keep up the good work and you'll have a new dedicated viewer.
it popped into your head from mine. accept useful influence, reject what isn't, and add what only you can, was my philosophy growing up.
I noticed people I knew from daycare changing who they were how they acted and what they thought morally once we got into kindergarten. now I would say that that was when I became aware of the process of socialization. I decided to take an active approach rather than be at the mercy of the influence of adults like everyone else who was being shaped by teachers' opinions.
Some great add ons here for my usual routine, I like to train full-body taking a functional approach so I often neglect wrists, calves etc. Like a few others on here I'm in my fifties and still learning new tricks! I always look forward to your videos.
what i like to do is just to do some calf raises throughout the day, at least 80 total of varrying angles. 20 per angle. Ill just do some while waiting for the water to boil, while standing around doing nothing. A little bit throughout the day everyday adds up really nicely.
Wrists you can strengthen with grip training I hate wrist curls they cause severe pain for me and for calves I go cycle keeping the balls of my feet on the pedals which activate your calves the whole ride at first it might feel weird but it's the best way to generate power as you ride
I often watch your videoes while i am training. I train at home with resistanse bands, pullup bar and the floor. Pushups, handstand lizard/bear crawling and so on and so on. Funktional training is THE WAY
Really agree on the strength topic. Like if you look - you have static strength, explosive strength, strength endurance.... it goes on and on.
Adaptation is the key.
Awesome video as always. As someone recovering from a lower back injury, the ballistic row is something that sounds perfect for me. Will try tomorrow. Thanks!
That was a lil nugget of wisdom at the end there dude, you can tell this man has alot of wisdom, I love that you are the type of person to share what you have learned with everyone.
This list is awesome! I’m 36, and I will be doing these daily. I also love Kettlebell Swings and the Turkish Get-up. Along with the Camel Pose, some basic Yoga moves will have significant long term benefits. If you can do them, Bear Crawls, Spider-Man Crawls, Crab Walks in both planes of movement.
The more I watch this video till the end ....I have realized this video is going to help many even 90years later ..TIMELESS
I'm 57 years old. I've been studying martial arts since I was six, been doing various forms of strength training, worked on functional conditioning from about 11 years of age. I learn something everytime I watch one of your videos! Thank you for all the quality content!
Adam, first of all Congrats, Happy Birthday, just some feed back although I believe you are already aware, when you military press you don’t press in an arch motion but rathe straight up and down, basically the bar never rests over you head but in front of you, you’ve commented on how you have poor overhead mobility due to lay stiffness, what I do to be more comfortable with my arms over head is
1. Dead Hang and Single Arm Dead Hangs(More free space in the shoulder capsule and great lat, lower trap and pec stretch.
2. Overhead Press but instead if doing a straight up and down focus on doing a sweeping motion, basically a reverse muscle up, following an arch trajectory instead of straight up and down.
3. Flag Raise- Basically grab a staff, stick or something long above you head and hold it there for long periods 2-5 min focusing on having your arm at about ear level and staying there, great for your shoulder and scapulae stabilizers as well as forearms, do it in a windy day or with a partner that moves the stick slightly and keeps a close eye on your overhead technique as well as extra stability challenge.
Hope this helps, this is as positive feed back
This is excellent, and is exactly the kind of content that "fitness" (inverted commas because I hate the term "fitness industry") channels should be producing and promoting.
I've started doing bodyweight squats on the balls of my feet. I hold my arms overhead at a 45 degree angle, so my torso and arms are making a Y shape, as this forces me to maintain good posture while performing the movement (it's impossible to round any part of your back while doing this).
Another movement that has benefitted my posture is doing a static hold in a dumbbell press position. Holding the upper and lower arms slightly below a right angle (centre of the dumbbells about in line with the middle of ears), and both upper arms forming a straight line with each other (which is not how I would perform a press, as this is outside the scapular plane). Fantastic for the traps and external rotators.
Congratulations!!!
Many happy returns, both for the birthday, and the kid.
Turning 34 next week still feel fit as a fiddle, although I have a lower back pain, pain in my left knee, longer recovery, stiffness memory is going. But apart from that I'm ok!
Happy Birthday. I’m 64 tomorrow. I’ve been watching your channel for a while. Right now doing boxing and taekwondo 3 days a week and hit 2 days a week. Walk every day. You seem very fit. Like knees over toes guy too
I've had a long journey through health and fitness, with myself and my peers taking formal studies and practices with it. With all the authority of a decade of growth and learning, I recommend Adam's channel to many people whose health and well-being are paramount to their lives and jobs. I'm almost finished my first read-through of his book, and it is just brilliant (although I did find a couple typing errors ;) ). We are blessed to have you working so hard for us, Adam! Congrats on the growing family!
The Bioneer acting out pain, still looks like a superhero landing :D.
This channel is so underrated
I'm 38 and I just started working out again 2 months ago after two years of break because of ACL injury. I'm feeling much better than ever. Thanks for sharing!
This is absolute gold as far as being able to train anywhere without a gym goes with no or only basic equipment . Simple and natural is always best! Keep up this great content, at 58 it does a world of good and is very sustainable to boot! Calisthenics in combination with Mov nat pretty much embodies a lot of what you do and what I am starting to enjoy more and more, an old dog can always learn new tricks I say!
Dude Adam your for sure my favorite RUclips channel period. Please keep it up. I'm ordering your book on payday!
Happy Birthday! Adam. CHEERS. You are a very inspiring, insightful and eloquently articulate Human being.
I'm still not sure if you are real, ergo.. CG some kind of animation. The Bioneer is Bang On! Keep up the great and benevolent work. Thank you! Fortify! Fortify! Fortify!
Adam hitting those IRON SHIEKS!
This is the best channel on the internet.
I was delighted to see I'm already doing a number of these. I got addicted to sissy squats about six months ago. I wasn't doing any other squats, at all, and tried cossack squats one day. I was stunned how easily I could do them.
Have you ever tried combining a bodyweight good morning and a pancake stretch? You can even load them by holding a dumbbell overhead, or holding a weight plate on your back.
Btw, 34? Pfft, you're just a kid.😏
Love your channel!
This video just fortified my knowledge in training plan design, I have the sudden need to backflip on the spot a bunch of times, only after I strengthen my weak spots :)
Can relate. I’ve started using kettlebells and I feel like I randomly need to cartwheel or just throw myself around as if I was 12 again. Which is funny to say because I’m only 19, but I feel i lost a lot of that tightening strength/ certain weak spots
I'm 58 yrs old and watching your channel as encouraged me.. Just doing weight training continually has become monotonous.. I now incorporate a lort of your style. I also for a few years now do tractor flipping and recently bought a sledgehammer. You are an inspiration..
The best fitness Chanel on RUclips!
Thanks for all the great info. I find your channel to be probably the most useful of all the ones I follow. I appreciate your approach and your honesty. I'm 62, soon to be 63. A retired vet with artificial joints in my left hip and left knee. Both total replacements. Plus I had double bypass 4 years ago today. So I'm just trying to do what I can to help keep me living and enjoying life with my beautiful wife for as long as I can. Great job.
The wrist curls completely cured my elbow pain which started when I was doing pull-ups at the beginning 👌
Happy 34th birthday Adam. You look a whole decade younger than you are...congratulations on your pregnancy too.. . Thanks for the detailed timestamp... That is very useful and much appreciated... Have a good week.
this is so good. 🙏🙏🙏 best channel on here by a mile. changed my whole program.
I found ATG spilt squats benefits my hips as much as my knees. Its like a dip for the lower body without the risk
Just want to point out one thing. Hindu squats are done by Indian wrestlers. Known as khusti. They do Hindu squats and Hindu push-ups first as warm-up. One thing I would say is that. Hindu squats and Hindu push-ups are more of a ballistic movement. I see everyone going down and up slow. Which is fine. It has benefits like that. But I prefer doing it the way the Indian wrestlers do and that's just coming done with no tension and up using the momentum. You can easily find vids of it on. Other than that. I love this channel man. Keep it up 💪
I am 48 and I still train, I find consistency, eating well and rest are key at any age. I find my body feels more aches and pains when I don’t exercise. Great jib on your channel, keep it up.
Good work mate. I'm 45 and still feel like I'm in my 20s. Nothing like training and good diet to always feel young.
I feel that muscle on the front of the shins in Taichi, when moving the bodyweight backwards in a stationary high squat position (kind of like sitting on a bar stool). If you try to keep your body weight as far back as possible without compensating with the chest, it is very difficult to keep the front of your feet on the ground, which seems to develop that muscle.
I been watching you for the past month or so, I have learned so much! Thank you! Oh, Happy belated Birthday!!! From East Los Angeles CA in the USA!!!!
The Bioneer is an amazing channel with real-world information and no-nonsense advice.
The Best Pound for Pound Performance Content.
Congrats on your coming child!
It makes me so happy to see shiko in here. Man oh man I can't wait to start sumo in 2 weeks.
Wow, I actually do all ten of these exercises already, in one variation or another. And yeah, each and every one of them has been super, amazingly beneficial as I continue to drop weight and rehab my body from nearly a decade of being morbidly obese (that's actually me in my avatar there... ). I actually think this is the first time I've ever fully utilized a fitness video's recommendations well on advance of said video!
Cool dude, keep it up!
I will have to give these knee exercises a try, as due to standing all day; I have been experiencing knee pain.
Happy belated birthday Bioneer! Really appreciate the videos and am loving both of your books btw! Loads learnt and to work on - thank you!
Please please please consider releasing workout DVDs for functional training, especially on topics like this!
Suggest video on where mobility comes from or what promotes mobility. Bioneer has unique and complete analysis perspective which could enlighten and target my exercise with new mobility benefits.
One of the best fitness channel honest and authentic
I'm 51 having worked labor intensive jobs most of my life I have some injuries.
I worked out regularly in my 30s and early 40s but slacked off. I'm looking to get back into it. Like you said, if you stop you lose the ability. I'm almost there.
There are a lot of good tips, here and another vid of yours I watched. Thanks for the info. 👍👍
As someone who is the same age I'm greatly appreciate this video
Happy Birthday, Adam! Have a good celebration!
These are the golden nuggets of bullet proofing the body! Where did you get your gamma cast? And how do you know what weight you should start with for it? 🙏
I love how much love clubs and Hindu lifting culture gets from this dude. No one even knows what to do with clubs where I'm from. I show them and they refuse to try
"Absorb what is useful, reject what is not and add what is uniquely our own." - The Bioneer August 7 2021
He mentions in his book that's actually a Bruce Lee quote
Happy birthday, Adam. That's exactly the content I subscribed for. I'm 40 with bad knees since over 20 years of skateboarding come at a price. My lower back also had some issues too. Your videos are one of the reasons I'm almost pain free after at the moment and hopefully will get even better as long as I put in the work. I wish you health and great success with your channel. It's well deserved.
Not sure if this has been commented but #prayformydecking needs to go on the back of a t-shirt! I had to go back and re-watch as I laughed and lost concentration. The "We need to absorb what is useful, reject what is not and add what is uniquely our own." with "The Bioneer" plus logo needs to be on the front of a t-shirt and "Bye for now!" on the back. Your quotes need to be immortalised! Thank you for all you do.
I'm 62...I like to do my own flow of yoga stretches, freestyle dancing, face pulls, side twists, back bends most days..along with strength exercises like pull-ups, squats, pushups and resistance ring rows. I just do these throughout the day...while I'm boiling kettle or cooking... not like a set workout.
This was great and that quote at the end was definitely from the Late Great Bruce Lee.
i dont comment on videos often but man what a video. spoken a detailed quite thoroughly. these arent what people should think as a late game and its sad most people only come to this after an injury. these should be done by every person on this planet and i thank you for making such a great video for others to follow.
Great ideas I’m definitely gonna add these exercises to my routine…. Thank you !!
Very cool, great video. Nice little homage to the Little Dragon there at the end. Happy belated birthday!
I’ve been watching your videos for some time, with a mixture of awe and envious disgust, thinking to myself “He’s obviously about 4 years younger than I am, (I’ve just turned 30) he’s clearly got an advantage over me. I’ll never be in that kind of shape.” But now I discover that you’re almost 4 years older than I am, and now I have something to aspire towards by the time I get to my mid-30s: namely, keeping fit enough to stay one step ahead of my 2-year old son, losing weight, getting healthier and more functional, and one day perhaps, just perhaps, becoming Batman. Thank you.
"Use it or lose it" is a great way to get the message across. Been doing the Hindu squat and Gamma cast already ( saw them in your other vids ) and will now give the other ones a go. At 46, I need all the bulletproofing I can get hahaha. Happy 34th as well, keep it up !!!
This video deserves constant revisiting.
Happy 34 man. Love your content. 46 now and cross fingers will be doing martial arts for life. Primary objectives of condition training past youth are preserving full mobility and avoiding/preventing any unnecessary chronic injuries. We can leave the glamour muscles for the kids. Keep making these great videos.
Commenting for the algorithm! Brilliant as always!
I just turned 34 in July, love the videos