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We really need to change it to the “big 4” and include the overhead press. It’s more real-life related than the bench. It deserves more respect as a lift. :)
Don’t get why people don’t just do a program like: M Deadlift + squat accessories Tue Bench + ohp accessories Th Squat + deadlift accessories Fr Overhead + bench accessories
@@gainsandglory6808 gonna have to add a day for back in there but yeah its pretty good. I usually say that you only really need 5 exercises for a good physique and strength - Bench, squat, deadlift, OHP, and pullups. Can get crazy all round jacked (rip calves) with just that. Although i would add in calves, rear delts, and a little bicep and tricep work in there to really fill it out.
The weight in the elbows isn't super impressive, I've done a 785lb zercher rack pull with completely bare before, so believe me when I say the elbow conditioning is not the impressive part of zercher squatting in the mid 600's. It's the rest of it that's stupid impressive. I could not even touch a 455lb zercher squat, let alone 200lbs more than that, Nick best is a beast, and it's absolutely insane he's still competitive at his age
@@John-cena6483 maybe I’m just a pussy, but the problem for me has always been elbow conditioning. How long did it take you to develop? But yeah I agree, a 600lb front loaded squat is insane however you do it.
if i had to make a list it would something like this: - Conventional Dead-lift - Rope climbing (god teir) - squats (all variants) - Walking lunges - Cleans to OHP - Farmer Carries - Sprints - Sled pull -Pull Ups/chinups
Love zercher squats. They allow me to do a front squat for more quads as someone with long femurs and less mobile wrists and dont have to worry about my shoulders getting tired
@@remanaze5 it’s arguably safer then back squat bc you can easily dump in if your failing a rep, I’ve seen ppl get thrown around a failed back squat if they allowed there truck to come too forward and it fold them over
most things work but not for everybody and every goal. If you train an athlete you should be really specific with your exercise. Yeah you can choose something general and it's gonna most likely improve their performance but I would hope you wanna get the most ouf of it so proper exercise selection, intensity, volume is KEY!
That is true, but some programs work better than others. Of course this varies by training goals, age, and stage of training (novice vs intermediate vs advanced).
Very true I think it all comes down to what works best for your body. I've been lifting for 7 years and just within the last few months found out that I need to be doing curls in a completely different way because of the natural angle of my arms. Finally I am actually putting size on my lagging biceps. Never stop learning and trying new movements
The overhead press deserves so much more respect than it gets in the online fitness space, much like squats, because it’s hard it feels like people are always coming up with reasons not to do it
Back in the day, I was beat up as hell from years of the same old. I decided to switch from back squats to front squats. Losing the poundage was painful, but I quickly realized a huge benefit - after a hard session of back squats, I felt like an 80 year old man. After a hard session of front squats I felt 8ft tall and bulletproof. I don't know why, but front squats sucked so much to do, but my spine, hips, knees, etc all felt killer afterward.
Man you're making me start to realize that if I wanna get bigger and stronger I have to train like Im big and strong, I always shy away from exercises like that because Im a skinny dude and afraid that people would think of me some kind of way being a skinny dude doing like zercher squats and stuff but its slowing me down like crazy I gotta just do it ngl
The gym is therapy my guy. Don’t let other people’s opinion dictate what treatment works for you. Also, they probably are fighting their own demons not watching you.
my friend you are due more respect than the average person by simply putting in effort. If they fail to see that, not your problem. Keep your head high and do what is right! You know you can do it!
If i had to make a list it would something like this: - Strict bent rows - Rope climbing - Highbar squats - Walking lunges - Hang Cleans or power cleans - Good mornings - Deficit pushups - Sled push
Don’t know why this channel only has 25k subscribers. Phenomenal info. Not to mention, some of the best pistol classes I’ve gone to use the BS printable targets and have trained with these dudes.
Years ago i had a very physical job digging out basenents in my garage at home i had an olympic bar and a few weights 3 times a week straight home after work warm up and then 5 to 8 sets of 5 to 10 reps power clean and press and 3 sets front squat 10 reps,it really worked for me
I perform and enjoy these: #2 Push press #3 Zercher squat (My secondary squat variation!) #4 Front Squat #5 Trap deadlift (My secondary deadlift variation!) #7 Romanian deadlift #8 Strict bent row (One of my preferred rows) #9 Dips Your recommendations are great, Bromley! As for #1; I would be pin pressing with regularity if my home gym setup had safeties. I may try placing the J-hooks in the bottom position to do them. #6: the DSLDL, is killer. My body is more handy in squat patterns than hinge patterns. That makes SLDL plenty of a challenge on its own, let alone deficit. Deficit conventional DL and hex bar (trap bar) DL feel amazing though. I train those with lighter weight and a slightly rounded back for moderate reps. #10: I haven't tried Kroc rows, but the DB tripod row might be my favorite rowing variation.
Love front squats. I have some injuries which prevent me from being able to hold the a straight bar in the right position, so I use a safety squat bar instead. Works great.
Sandbag work and stone loading I reckon. Try doing either with sore _anything_ and discover how full body they are. Sandbag carries are also brutal on the lungs. *Real world* hugging strength..
I have just signed up for my first strongman competition and some of those exercises will definitely help me improve the atlas event. Thanks a lot for sharing.
Big fan of front squats. I started training at home without a squat rack for the first 2 years, and I would clean a weight onto my collarbone and then do front squats with it. Not ideal, but a great preparation for actual squats and a hell of a lot better than doing nothing
Just discovered your channel man. Awesome stuff. I’m a personal trainer and sports performance coach (don’t have my cscs yet) and have learned so much from you in just the past week on how to program
Most people smack talk form but the second guy on the deficit straight leg dl and the cleanest straight leg dl ever. Like perfect hinge, no break in the back.
I see most people doing them incorrectly but dead presses are king when done correctly! Absolutely insane pressing power and the transfer is very very quick! Along w weighted dips and watch your press skyrocket
Bromley, your videos have been an enormous resource for me as a novice athlete. I'm 30 and competing this month in my first powerlifting competiton. Your knowledge and experience has been invaluable to my training. Thank you!!
I'd say just the big 5 ( Squat, Benchpress, DL, OHP, & Rows) are plenty for muscle growth size & strenght wise, & that every program should have a variation of those.
Kroc rows I feel helped me on my bench . I do dumbell rows strict but I also change it up and do the Kroc row a lot of people disagree with this lift but I personally think its useful . I got up to 250 on them for 7 to 9 reps I just really love the lift .
@@kyle8583 At the time I felt it was helping me in the shirt and in my raw because I was having trouble touching my chest. When I would lay off of them it was much easier to touch my chest and a lot that had to do with my form but its just something I noticed when I went heavy on them that and pulldowns I feel helped a lot .
@13:31 pretty decent seems like an understatement 😅 In college I had 600 lb deadlift without ever actually programing conventional deadlifts. And I really believe its from all the deficit BB rows with RDLs and heavy hyperextensions.
Thank you for sharing this list. I have been doing almost all of these lifts and have seen monster strength gains from it. But watching the croc row really helped me understand what it was and how it is supposed to be done. I'll be doing that correctly from now on. Thanks again!
One that was missed here but grew my back the quickest was doing bent over land mine rows with both hands on just the bar. I lock my fingers together, go heavy and squeeze like you're giving a really tight hug. After adding these to my program my wife unprompted commented on how big my 'V' was getting and took a photo when i was sitting on the bed. I was suprised at the width of my back.
I had a conversation with the late great Bud Jeffries about pin pressing and squatting from the bottom. As I recall he told me his squat skyrocketed when he started coming from the bottom static.
My Top 10: Squat, Bench, Deadlift (Duh), Press (OHP), Weighted Pull Up, Barbell Row/Penlay Row, RDL, Safety Bar Squat / Front Squat, Hammer Curls, and Leg Raises.
Power clean is a good one that I feel was left out. It is less technical than true oly lifts, and it promotes explosiveness off the ground aka rapid contraction of the muscle fibers. You will really feel the burn quick in a way you just don’t with something like a dead lift.
Great channel, at first I thought Matt was dead based on the video, but they just transitioned and now go by Janae Kroc. They aren't dead if anyone was a little confused. She is still active in the community.
This is an awesome list. I think the Zercher squat is criminaly underrated. A lot of people would be better off doing Zerchers instead of front squats.
@@johndoiron9615 With the Cross arm grip or Zombie squat you don't even need much shoulder mobility per se. But a lot of people can't get the bar in a stable position behind the delts without choking themselves unconscious. Resulting in very awkward/painful front squats with baby weight.
@@mrt1430 I disagree. It trains your obliques. I like to do in split stance so more athletic and any movement that is unilateral is gonna have a lot of benefits to balancing out your strength. I try to do 1x a week with an OHP variation 1x week usually, but hitting the bag I jacked my rear delt up and at top end irritates it. So gonna lay off for few more weeks
@@KeterMalkuth yea I meant to mention the different kinds lol but forgot. Anyway I like to do just 1 arm with 1 dumbbell. Or do 2 arm 2 dumbbells but keep 1 arm extended the whole time and the other arm to press down and up. I also occasionally like to do 1 arm 1 dumbbell or 2 arm 2 dumbbell hold extended at top and work single leg lift to work balancing on one leg. I mess around with exercises all the time. But yea the regular 2 arm shoulder/military press or the Arnold press is def good to throw in there. Good to get little extra volume. Not necessarily to replace barbell but to do separate day or after I think be good
@@KeterMalkuth I think single dumbbell press is far more accessible for home gym guys as well. I just don't space for a barbell set up. Also I love the instability of it.
I used to like the exercise, but it's awkward/dangerous once you get up to a certain weight. Push press/strict press out of a rack are way safer and more scalable if you intend to keep progressing your strength.
Honorary mention, imo, would be seal rows with any barbell variation or dumbbells. Phenomenal SFR and can be leveraged to target more upper back with a completely flat surface or more lats with more of an angle.
Excited about the pin-press discussion. I'll give them another try, a more extensive try. I do know that the push-press for overhead is *essential*. The shoulders simply don't respond as quickly to normal pressing. Front squats: it took me a whole YEAR to master the position in the FS. At first I thought I was simply genetically incapable of doing it. I kept holding the weight on my fingers, not my shoulders. But a year later: Bingo! Happily doing FS. It's a great lift and a mainstay for me now. Hits the quads more frontally and more quickly than the BS for me (long legs).
I'll be that guy: Pin Press - Bench & Overhead Push Press Zercher Squat Front Squat Trap Bar Deadlift Deficit Stiff Leg Deadlift Romanian Deadlift Strict Bent Row Dips Kroc Row But watch the video for the details, its super good.
Badass List! Kroc Rows and Zerchers are hardcore. I’m biased toward Pull-Ups because I’m great at them and unilateral leg exercises because they are so athletic. I fuck€n’ love list like this 🤙🏽
i do all of these and i am genuinely surprised at how much muscle growth i got! my goal was to increase strength but i never imagined i would also get so big!
For strength, you absolutely gotta include: The deadlift The squat The OHP The pendelum row The bench press Weighted carry (wheelbarrow, farmers walk etc) Good mornings Pulling/pushing a sled Dips Pull ups
Can confirm the thing he said at 16:58 relates to me. That is the exact reason why I don't do them. I didn't do bent over barbell rows steadily until last year because they also suck, too. Everything has improved since I started doing them.
I probably won't because I don't think I can talk for more than 2 minutes about it. TLDR; you can function just fine off sub-optimal sleep (within reason) as long as you are eating enough and training regularly, but if you wan't to level up aggressively.... yes, more sleep. Bodybuilders going through growing phases will often prioritize multiple naps throughout the day. Get a fitbit or whoop strap (something that tracks sleep) and rack up as much deep sleep as you can.
@@AlexanderBromley Thanks man, i am actuallly working on my sleep quality, strenght progression is going well, but as a person that always struggled with deepness of my sleep, i think thats the biggest problem to solve for the future years of my lifting journey. Luckily, eating is not an issue for me ;).
Is a seated overhead press a good enough alternative or bad for the back? Unfortunately I'm too tall to overhead press at home due to the ceiling being pretty low but I don't want to go to the gym. Got everything at home. What do you guys think?
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We really need to change it to the “big 4” and include the overhead press. It’s more real-life related than the bench. It deserves more respect as a lift. :)
Underrated opinion that couldn't be more true
Replace bench with it
Don’t get why people don’t just do a program like:
M Deadlift + squat accessories
Tue Bench + ohp accessories
Th Squat + deadlift accessories
Fr Overhead + bench accessories
@@gainsandglory6808 great idea!
@@gainsandglory6808 gonna have to add a day for back in there but yeah its pretty good. I usually say that you only really need 5 exercises for a good physique and strength - Bench, squat, deadlift, OHP, and pullups. Can get crazy all round jacked (rip calves) with just that. Although i would add in calves, rear delts, and a little bicep and tricep work in there to really fill it out.
1. 1:30 Pin press (applies to benching and overhead press)
2. 2:48 Push press
3. 5:10 zercher squat
4. 6:54 front squat
5. 8:30 trap bar deadlift
6. 10:05 Deficit deadlift
7. 11:46 RDL
8. 13:06 Strict bent row
9. 14:39 Dips
10. 15:45 Kroc Row
Cheers
Thanks!
This style of editing is really balanced - I enjoyed this video quite a bit
I 2nd this
ruclips.net/video/FZmWVbV46fE/видео.html. Reminds me of this King Alex Leonidas short
Nick Best is an absolute psycho for doing a Zercher that heavy without padding of any kind. Respect.
Yea that was insane
Fr, an absolute tank
The weight in the elbows isn't super impressive, I've done a 785lb zercher rack pull with completely bare before, so believe me when I say the elbow conditioning is not the impressive part of zercher squatting in the mid 600's. It's the rest of it that's stupid impressive. I could not even touch a 455lb zercher squat, let alone 200lbs more than that, Nick best is a beast, and it's absolutely insane he's still competitive at his age
@@John-cena6483 maybe I’m just a pussy, but the problem for me has always been elbow conditioning. How long did it take you to develop?
But yeah I agree, a 600lb front loaded squat is insane however you do it.
@@John-cena6483 785 or 78.5?
the best exercise is watching Bromleys video as soon as they release
Teachers pet 😂
@@jeffgau74 bet you feel good bout yourself
1 set to failure
Protein synthesis occurs
if i had to make a list it would something like this:
- Conventional Dead-lift
- Rope climbing (god teir)
- squats (all variants)
- Walking lunges
- Cleans to OHP
- Farmer Carries
- Sprints
- Sled pull
-Pull Ups/chinups
add dips, gymnastics rings and some kettlebell.
I would add dumbbell rows
Love zercher squats. They allow me to do a front squat for more quads as someone with long femurs and less mobile wrists and dont have to worry about my shoulders getting tired
try high bar narrow stance that will toast your quads no need to rip your arms in two
Zerchers only hit my glutes, more than hip thrusts. I also have long legs
@@UserUser-dp3bm Long legs will disadvantage you on basically any Squat, sadly
@@tayloriousmaximus :(
1 pin press
2 push press
3 zercher squat
4 front squat
5 trap deadlift
6 deficit stiff leg deadlift
7 rdl
8 bent row
9 dips
10 Kroc row
Cheers bro! 🍻
Zercher Squat doesn't feel safe, especially for newbies
@@remanaze5 it’s arguably safer then back squat bc you can easily dump in if your failing a rep, I’ve seen ppl get thrown around a failed back squat if they allowed there truck to come too forward and it fold them over
da real MVP as always
And what days (pull, push, legg) should I categories these?
Some are more legg and some are more pull
So many influencers, so many top 10´s. My conclusion? With proper technique, range of motion and consistency, EVERYTHING WORKS!
and most importantly consistency
most things work but not for everybody and every goal. If you train an athlete you should be really specific with your exercise. Yeah you can choose something general and it's gonna most likely improve their performance but I would hope you wanna get the most ouf of it so proper exercise selection, intensity, volume is KEY!
What a galaxy brain you are
That is true, but some programs work better than others. Of course this varies by training goals, age, and stage of training (novice vs intermediate vs advanced).
Very true I think it all comes down to what works best for your body. I've been lifting for 7 years and just within the last few months found out that I need to be doing curls in a completely different way because of the natural angle of my arms. Finally I am actually putting size on my lagging biceps. Never stop learning and trying new movements
The overhead press deserves so much more respect than it gets in the online fitness space, much like squats, because it’s hard it feels like people are always coming up with reasons not to do it
Back in the day, I was beat up as hell from years of the same old. I decided to switch from back squats to front squats. Losing the poundage was painful, but I quickly realized a huge benefit - after a hard session of back squats, I felt like an 80 year old man. After a hard session of front squats I felt 8ft tall and bulletproof. I don't know why, but front squats sucked so much to do, but my spine, hips, knees, etc all felt killer afterward.
Front squats are so underrated. They carryover alot to regular squats and deadlift, like no other lift
Man you're making me start to realize that if I wanna get bigger and stronger I have to train like Im big and strong, I always shy away from exercises like that because Im a skinny dude and afraid that people would think of me some kind of way being a skinny dude doing like zercher squats and stuff but its slowing me down like crazy I gotta just do it ngl
You do you bud. Fuck everyone else
Yeah man .. do your own thing .. x
The gym is therapy my guy. Don’t let other people’s opinion dictate what treatment works for you. Also, they probably are fighting their own demons not watching you.
Understanding how to do them safely will do you the most good IMO. Breathing and bracing.
my friend you are due more respect than the average person by simply putting in effort. If they fail to see that, not your problem. Keep your head high and do what is right! You know you can do it!
My last 2 deadlift PRs both came on the heels of front squat training blocks/PRs
Dane Miller from garage strength has had that same experience. Very solid movement
I think Ivan Djuric has also made some big gains on his Dead after hitting the FS for a meso or two.
If i had to make a list it would something like this:
- Strict bent rows
- Rope climbing
- Highbar squats
- Walking lunges
- Hang Cleans or power cleans
- Good mornings
- Deficit pushups
- Sled push
This list is great for combat athletes.
Good list 1 more i would add farmers walk.
These are all great if you’re going for functional athleticism. You’re not gonna win any powerlifting meets training like that tho.
Sled push is monstrous
Your channel is growing so fast. I want to see how far will this journey take you. At the rate you're going, 500k isn't impossible
Don’t know why this channel only has 25k subscribers. Phenomenal info. Not to mention, some of the best pistol classes I’ve gone to use the BS printable targets and have trained with these dudes.
I think you were looking at views, he has 110k subscribers
Years ago i had a very physical job digging out basenents in my garage at home i had an olympic bar and a few weights 3 times a week straight home after work warm up and then 5 to 8 sets of 5 to 10 reps power clean and press and 3 sets front squat 10 reps,it really worked for me
the quality has improved bromley good to see sir thank you for providing the knowledge
I perform and enjoy these:
#2 Push press
#3 Zercher squat
(My secondary squat variation!)
#4 Front Squat
#5 Trap deadlift
(My secondary deadlift variation!)
#7 Romanian deadlift
#8 Strict bent row
(One of my preferred rows)
#9 Dips
Your recommendations are great, Bromley!
As for #1; I would be pin pressing with regularity if my home gym setup had safeties. I may try placing the J-hooks in the bottom position to do them.
#6: the DSLDL, is killer.
My body is more handy in squat patterns than hinge patterns.
That makes SLDL plenty of a challenge on its own, let alone deficit. Deficit conventional DL and hex bar (trap bar) DL feel amazing though. I train those with lighter weight and a slightly rounded back for moderate reps.
#10: I haven't tried Kroc rows, but the DB tripod row might be my favorite rowing variation.
Love front squats. I have some injuries which prevent me from being able to hold the a straight bar in the right position, so I use a safety squat bar instead. Works great.
Sandbag work and stone loading I reckon. Try doing either with sore _anything_ and discover how full body they are. Sandbag carries are also brutal on the lungs. *Real world* hugging strength..
Wow. Crazy coincidence. I was looking for old school info. Nice seeing you upload, Brom.
ALEXANDER I SAW YOU PUT THOSE BRIAN ALSRUHE CLIPS IN THERE! You can't get away now, PLEASE make reviews of his programs, please!
I have just signed up for my first strongman competition and some of those exercises will definitely help me improve the atlas event. Thanks a lot for sharing.
how did it go?
@@joethesheep4675 was not great, I will post a video about it today, possibly tomorrow
update?
Well I did it even if I had a food poison. Obviously it didn't go well but I loved the experience. To be done again for sure
@@umaxfitness tuff man, but there will never be a harder event for you ig lol gl out there
Big fan of front squats. I started training at home without a squat rack for the first 2 years, and I would clean a weight onto my collarbone and then do front squats with it.
Not ideal, but a great preparation for actual squats and a hell of a lot better than doing nothing
Big enemy here. Never could get balanced.
Just discovered your channel man. Awesome stuff. I’m a personal trainer and sports performance coach (don’t have my cscs yet) and have learned so much from you in just the past week on how to program
I agree with all of them, yet I would add a bonus 11th of sled pushing and sled pulling
Oh yeah baby ! .... haha I agree, when injured in past( like everyone else experiences) I had great success in them especially with jumpers knee.
Most people smack talk form but the second guy on the deficit straight leg dl and the cleanest straight leg dl ever. Like perfect hinge, no break in the back.
I do shin curls, shoulder exterior rotation, hand and foot pronation & extention primarily. The compound exercises work better aftwrward, for me.
I see most people doing them incorrectly but dead presses are king when done correctly! Absolutely insane pressing power and the transfer is very very quick! Along w weighted dips and watch your press skyrocket
Bromley, your videos have been an enormous resource for me as a novice athlete. I'm 30 and competing this month in my first powerlifting competiton. Your knowledge and experience has been invaluable to my training. Thank you!!
2:30 yeah Mike Metzer was talking about this 40/50 years ago that you don't want inertia coming into the movement .
I'd say just the big 5 ( Squat, Benchpress, DL, OHP, & Rows) are plenty for muscle growth size & strenght wise, & that every program should have a variation of those.
Kroc rows I feel helped me on my bench . I do dumbell rows strict but I also change it up and do the Kroc row a lot of people disagree with this lift but I personally think its useful . I got up to 250 on them for 7 to 9 reps I just really love the lift .
Jeez 250 is nuts
What kinda transfer to the bench did you see?
@@kyle8583 At the time I felt it was helping me in the shirt and in my raw because I was having trouble touching my chest. When I would lay off of them it was much easier to touch my chest and a lot that had to do with my form but its just something I noticed when I went heavy on them that and pulldowns I feel helped a lot .
@@strongsick2866 makes sense probably helped u stabilize with your upper back on the bench too, thanks for the reply
where did you find 250 lb dumbbells?
@13:31 pretty decent seems like an understatement 😅
In college I had 600 lb deadlift without ever actually programing conventional deadlifts.
And I really believe its from all the deficit BB rows with RDLs and heavy hyperextensions.
I'm really loving the videos you're putting out recently. Amazing information
I'm more of a bodybuilder at this point, but you just got a new subscriber. Great information!
Your content has been great lately. Keep it up
Thank you for sharing this list. I have been doing almost all of these lifts and have seen monster strength gains from it. But watching the croc row really helped me understand what it was and how it is supposed to be done. I'll be doing that correctly from now on. Thanks again!
Kroc zercher dips are my go-to.
One that was missed here but grew my back the quickest was doing bent over land mine rows with both hands on just the bar. I lock my fingers together, go heavy and squeeze like you're giving a really tight hug. After adding these to my program my wife unprompted commented on how big my 'V' was getting and took a photo when i was sitting on the bed. I was suprised at the width of my back.
I had a conversation with the late great Bud Jeffries about pin pressing and squatting from the bottom. As I recall he told me his squat skyrocketed when he started coming from the bottom static.
I remember him standing up with a grand from the bottom. Forgot about Bud. He deserves a video.
@@AlexanderBromley A true gentleman and amazing athlete!
Great list of exercises. Many of these are staples in my routines.
I’d say the IronMind grippers would be an honourable mention…
Gripping is probably the most common use of strength outside the Gym
Fat grips chew them. Grippers just make you good at closing grippers and don't train the thumb.
@@geneharrogate6911Absolutely 👍
I do kettlbell front squats a lot. I may incorporate some barbell front squats now.
very solid list! I'd only add snatch-grip high pulls to the list for upper back - trap development
My Top 10: Squat, Bench, Deadlift (Duh), Press (OHP), Weighted Pull Up, Barbell Row/Penlay Row, RDL, Safety Bar Squat / Front Squat, Hammer Curls, and Leg Raises.
Awesome list. Pin & puzh press, Kroc rows, RDL's, and dips have all worked well for me.
Zerchers squats got me the best quads and hips strengrh and size gains, only thing is to wear a long sleeve to for forearm bruises.
Power clean is a good one that I feel was left out. It is less technical than true oly lifts, and it promotes explosiveness off the ground aka rapid contraction of the muscle fibers. You will really feel the burn quick in a way you just don’t with something like a dead lift.
Hey I'm 130lbs and I deadlift 405lbs with the trap bar for 8 reps. Is that a good lift?
Or do handstand pushups wwith feet touching wall, if no barbell is present.
Great channel, at first I thought Matt was dead based on the video, but they just transitioned and now go by Janae Kroc. They aren't dead if anyone was a little confused. She is still active in the community.
"Get into the Pain Cave." might be the greatest weightlifting advice ever.
Awesome content! Worth rewatching for sure! But what about the dead hang, and farmer's walk?
Your videos have hit another level. Keep up the work!!
I just found your channel and this video. I love it
This is an awesome list. I think the Zercher squat is criminaly underrated. A lot of people would be better off doing Zerchers instead of front squats.
I have to do Zerchers because I don't have enough shoulder mobility to do front squats properly.
@@johndoiron9615 With the Cross arm grip or Zombie squat you don't even need much shoulder mobility per se. But a lot of people can't get the bar in a stable position behind the delts without choking themselves unconscious. Resulting in very awkward/painful front squats with baby weight.
@@stoempert yep thats me
@@stoempertYuup that happened to me
Thanks and good commentary here. Trying a few of these movements now. Trying to mix it up and this was good advise.
Overhead standing dumbbell press is an excellent exercise that is usually overlooked in the fitness industry.
Because it is inconvenient and has no significant benefits over barbell press.
@@mrt1430 I disagree. It trains your obliques. I like to do in split stance so more athletic and any movement that is unilateral is gonna have a lot of benefits to balancing out your strength. I try to do 1x a week with an OHP variation 1x week usually, but hitting the bag I jacked my rear delt up and at top end irritates it. So gonna lay off for few more weeks
@@KeterMalkuth yea I meant to mention the different kinds lol but forgot. Anyway I like to do just 1 arm with 1 dumbbell. Or do 2 arm 2 dumbbells but keep 1 arm extended the whole time and the other arm to press down and up. I also occasionally like to do 1 arm 1 dumbbell or 2 arm 2 dumbbell hold extended at top and work single leg lift to work balancing on one leg. I mess around with exercises all the time. But yea the regular 2 arm shoulder/military press or the Arnold press is def good to throw in there. Good to get little extra volume. Not necessarily to replace barbell but to do separate day or after I think be good
@@KeterMalkuth I think single dumbbell press is far more accessible for home gym guys as well. I just don't space for a barbell set up. Also I love the instability of it.
I used to like the exercise, but it's awkward/dangerous once you get up to a certain weight. Push press/strict press out of a rack are way safer and more scalable if you intend to keep progressing your strength.
Thanks man. Thats a very good video!
Your content is leaps and bounds above and beyond mostly anything else💯🔥💪🏽
My fav exercise is the unilateral isometric unstable banded sumo beer chug
My man Alexander is moving up in views. I prefer the more technical content, but this is still decent
Dips!! Yes! I think one of the best upper body exercises.
Best barbell movements, dead, bench, overhead press, squat, and barbell row
Honorary mention, imo, would be seal rows with any barbell variation or dumbbells. Phenomenal SFR and can be leveraged to target more upper back with a completely flat surface or more lats with more of an angle.
Great info. Thanks, I'm going to try most of th these.
Excited about the pin-press discussion. I'll give them another try, a more extensive try. I do know that the push-press for overhead is *essential*. The shoulders simply don't respond as quickly to normal pressing. Front squats: it took me a whole YEAR to master the position in the FS. At first I thought I was simply genetically incapable of doing it. I kept holding the weight on my fingers, not my shoulders. But a year later: Bingo! Happily doing FS. It's a great lift and a mainstay for me now. Hits the quads more frontally and more quickly than the BS for me (long legs).
Thanks for the tip. As a fellow man with long femurs I will give this a try.
As a long femur guy, i can attest to front loaded squats feeling way more natural.
Going to try those Crock rows. Always wanted a valid excuse to take the 100's off the shelf 😂
Thank you for this info..definitely gonna try them.....Peace
First! Loving the frequent uploads!
I'll be that guy:
Pin Press - Bench & Overhead
Push Press
Zercher Squat
Front Squat
Trap Bar Deadlift
Deficit Stiff Leg Deadlift
Romanian Deadlift
Strict Bent Row
Dips
Kroc Row
But watch the video for the details, its super good.
This video just unlocked my brain 😂
I got the "starting from.the bottom" from Brooks Kubik.
My best strict "full range" military was 13 reps with 225 at 193 at 5'7....to me, that's ok.
Great information thank you and please keep it coming
Badass List! Kroc Rows and Zerchers are hardcore. I’m biased toward Pull-Ups because I’m great at them and unilateral leg exercises because they are so athletic. I fuck€n’ love list like this 🤙🏽
The zercher is my favorite lift. Ifs great for core, legs, posterier chain, but mostly teaches you to nut up.
i do all of these and i am genuinely surprised at how much muscle growth i got! my goal was to increase strength but i never imagined i would also get so big!
This is why I use a barbell with a Viking press attachment shoulder height. It's a beast of a workout
Dam. Your videos are absolutely awesome and inspirational. Quickly becoming my favorite channel 💪
The difference between RDL and SLDL is that RDL starts from the rack and uses a stretch reflex and the STDL starts from the floor.
For strength, you absolutely gotta include:
The deadlift
The squat
The OHP
The pendelum row
The bench press
Weighted carry (wheelbarrow, farmers walk etc)
Good mornings
Pulling/pushing a sled
Dips
Pull ups
Great list! Saw you on Elite FTS table talk, awesome interview
Can confirm the thing he said at 16:58 relates to me. That is the exact reason why I don't do them. I didn't do bent over barbell rows steadily until last year because they also suck, too. Everything has improved since I started doing them.
Zercher Squat is the MOST UNDERRATED squat variation 💪🏻
Hey alex! Would you consider doing a video about sleep for strenght training and gaining weight. Is more sleep always better for gains?
I probably won't because I don't think I can talk for more than 2 minutes about it. TLDR; you can function just fine off sub-optimal sleep (within reason) as long as you are eating enough and training regularly, but if you wan't to level up aggressively.... yes, more sleep. Bodybuilders going through growing phases will often prioritize multiple naps throughout the day. Get a fitbit or whoop strap (something that tracks sleep) and rack up as much deep sleep as you can.
@@AlexanderBromley Thanks man, i am actuallly working on my sleep quality, strenght progression is going well, but as a person that always struggled with deepness of my sleep, i think thats the biggest problem to solve for the future years of my lifting journey. Luckily, eating is not an issue for me ;).
Thank you sir!
would love to see you whip up a little program based on these movements
Very kind of you
"Short Jewish Hulk"
> Mike_Israetel has entered the chat
I'm a big 6 guy. OHP, weighted pullup, bench, deadlift, squat, row.
Great Stuff! Thanks!
Excellent options.
Is a seated overhead press a good enough alternative or bad for the back? Unfortunately I'm too tall to overhead press at home due to the ceiling being pretty low but I don't want to go to the gym. Got everything at home. What do you guys think?
Deficit t-bar dl w/ a very deep inhale at top while pulling shoulders up as high as possible and holding for a 3 count minimum.
A beautiful list
Most of my favorite movements
These technical tips are really good. Just a nitpick - why the fully wired earbuds? Doesn't the cable that goes to the device get in the way?