Belt Squats & Good Mornings = INSANE Combo!
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- Опубликовано: 7 фев 2025
- This will change your life, it's THE textbook combo of getting more out of less weight.
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Disclaimer: AlphaDestiny is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. AlphaDestiny will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death.
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I think it’s the perfect time to drop that “Corona upper body home workout” video
I got you guys
“5 sets of 10 on back squats and deads will burn you to the ground.”
Me after 4 months of German volume training 🙃
GVT on deads is CNS suicide
You...young man are the best fitness channel on RUclips. You're enthusiastic about exercise selection. Very good at disseminating information. And get me lit for the gym
Legs:
Squat - Front Squat - Goodmornings - Lunges
Push: Bench - OHP - Dips - Dumbbell Bench
Pull: Deadlifts - Pendlay Rows - Pull Ups - Dumbbell Rows
What do You think Alex? What would You change?
When ı hear this sentence.
- This two movements carryover your lifts. I be happy man. I am doing concurrent method at caloric Deficit but ı gain strenght and keep maintain my power.
Burakcan Mutlu good luck on your progress brother💪🏾
@@AnojanSivam thank you brother.
Can you jump high? I want to know if leg strength correlates to athletic performance.
I have been a fan from this 2 movements for about 3 months now. Goodmornings are also great to prevent lower back pain, and belted squats are THE best high volume exercise for quad hypertrophy
That belt squat you’re doing is the same movement I use in my sumo deadlifts. I can definitely see great carry-over practicing it
I can't go to the gym now, thanks to coronavirus
Sorry to hear that, I know that's happening with a lot of lifters. Try getting in some calisthenics workouts and stay strong 👊
High volume calistenics everyday at home man
Get yourself a pull-up / dip bars and you are good to go for the upper body, and also for lower body buy a belt and some weights, maybe even a barbell - you won't need many plates if you do the exercise selection Alex highlighted in this vid! I'm going to do all that, since in Poland gyms are going to get closed.
@@ikosimazaki723 or try eccentric pistol squats, 12 - 15 reps per leg, they ARE HARD. When they get too easy, simply fill a backpack with heavy shit and there you go!
Get some bands as well.
Love this combination, I found through experience that I could train my hamstrings and back for hypertrophy with good mornings rather than high rep dead lift variations. Put way less stress on my recovery. Glad to see that you’re making this gem known, and articulating it so well
My college strength coach had us doing banded Goodmornings as warmups for squats and the numbers went up fast
Been doing good mornings a while and starting to like them. Intentionally slowing down progress with them is helpful in my opinion to avoid injury. Don't add 5lbs each time. Do the same weight and reps for a few sessions before progressing.
Great tip man. Many would benefit from upping the reps and making small weight jumps, especially since being much harder than deadlift variations. 5-10lbs, you'll feel it.
Cool to see the OG gym! Also THANK YOU for not doing another Corona virus video, I swear every single YT channel produced one for views and it's getting old
Are you serious? I live in Denmark and Corona is getting out of hand!
@@steffenpetersen2103 But do you need every single RUclipsr out there to repeat the same information a thousand times? Especially on YT fitness, 95% of the videos are memes with 0 important information in them. If you're in good health you also have absolutely nothing to fear, your body will heal by itself. I swear people are panicking for nothing
Steffen Petersen jeg også fra danmark, det er for sindssygt, men du kan stadig træne i pmt hvis du er heldig nok at de stadig har plads :)
@@NaturalHypertrophy No not really but People mistakenly compare it to the flu.
Things can get out of control real quickly and apparently more People need medical care than there is availabe..
Take it seriously Before it becomes a problem in your country too.
@@steffenpetersen2103 A 60 year old man was left on his own with no medication for 2 weeks in "my country" and his body recovered naturally. We're going to be fine, take deep breaths.
Man Alex
Keep going with all your stuff
You are highly underrated and one of the best YT out there in my opinion
I see you man, legs getting bigger, you're getting bigger overall, it's very clear that you're watching your diet, you're doing great man, surprise us with a crazy squat pr.
Thank you Dorian!
Just Started using good morning since you recommended it a few weeks ago, I already feel the Spinal errectors getting stronger and more stable.
Same. Started this week with em. Felt amazing. Though my gym is now closed due corona rip
Started doing good mornings after watching your first video about them, so far it's all been crazy gains! Thanks my dude.
Belt squat and 45 degree back extension might be even better combo as even less weight can be used on back extensions, and no lower back sheer, and just generally much safer
The funny thing is TODAY. I started on emphazising on SSB GMs. Just chilling at 3x10 for at 115. Until I find my groove. And SSB Squats. Next will these belt squats. The less weight at under the torso is what really sold me.
Awesome channel and great information man. The content level is insane and highly useful for everyone despite their training history. Cheers from Argentina.
Strongly agree with GM! Glad you covered the subject! Stay healthy, Alex!
Great video. I just recently had to start belt squatting out of necessity, due to a lower back disc injury. I wonder now why I have never done these before.i built a home set up thanks to your videos.
I will probably use a seated good mornings holding a dumbbell until I can get my lower back rehabbed but belt squat to good mornings will now be my go-to at age 50.
This way if I squat maybe once a month I can reduce the pressure on my spine and lower back yet keep good strong legs and a lower back and stay healthy and continue to lift hopefully 10 and 20 years from now. Thank you for your videos.
Great video! Coincidentally last week I had the idea of doing belt squats with my dipping belt, and now u made a video about it. Definitely gonna try it now!
After hurting my back in January this is the basis of my back program for 2020, working fantastic so far.
The one thing I'll add here is for me it's critical that I do my good mornings with one leg because the whole reason I hurt my back is a muscle imbalance, I need to work each side of my erectors separately, which also means I'm not using a bar and instead I use a belt to hang a kettlebell around my neck so it's easier to keep balance (I can imagine that falling over with a bar on your back would be very bad).
Hi Alex. A shout-out to you. Had the flu a week ago. Luckily was not coronavirus. Did not went gym for a week already. Feeling bummed out. Planning to go in tomorrow.
Belt squats, good mornings, cable rows, cable pulldowns, dumbell bench and cablr chest press seems like it would be a great high stimulus/low fatigue program
What do we novices do now when we can't go to the gym because of the coronavirus? can you help us?
I'll make some videos on home training no worries
Thanks man.
So hyped for when alex will put out his backsquat footage!!!
Thank you for the great content! I learn a lot every video! Since having a home gym myself for quite some time now, I just can't stop myself from wanting to workout more! I just get the itch almost every other day!
Awesome to hear that Nathan!
Same! Especially now i am juice feasting
Holy shit! Zercher good morning? Love it!
I've been using goblet squat/ good morning combination for a while on my lower volume day. Great gains!
everybody: i cant go to gym, its closed :(
me the home gym owner: HAHAHAHHAHAA
Yeah boi, I knew my home gym would workout for me in the end
I think in certain scenarios these movements can also be lifesavers for novices. If you are above 30yo not much of sports background you could make a very valid point that lowering squat and deadlift frequency and instead do what is adviced in this video might result in very much the same strength and hypertrophy gains with less of an injury risk while minimizing any recovery problems.
Quite a bit of lifting heavy comes down to neurological adaptations, so no, you will not get nearly as strong as a 30yo that deadlifts instead by doing just that. Plus, good mornings are in fact one of the higher risk moves. If all you want is to get plump then yes, your need for recovery will be way lower and you will get more bang for your bucks, but strength wise you'd end up one of those huge mofos outbenched by girls.
@@demoncore5342 you are correct about good mornings. they have an inherent danger due to the lever and the low back being exposed. However, good mornings are also extremely easy to learn and the only real cue you need to keep in mind is to always stay tight, under no circumstances round your lowback. Which is comparably easy, because you dont have to concentrate on anything else, like in the deadlift. Obviously you dont go heavy, as was mentioned in the video.
People have gotten extremely strong on the deadlift doing it once a week, doing starting strength or something similar. You do adapt neurologically even for something you do 1-1.5x a week. For whatever reason, you seem to completely ignore however, that size is a tremendous factor in strength. Their are really no "huge mofos" that get outbenched by girls. I think Alex even mentioned in one of his last videos and he was correct in doing so - Bodybuilders, once they start to concetrate on certain lifts, get strong EXTREMELY fast, because they already build this one hugely important component of strength, size.
Had to cut RDLs out of my program because the volume destroyed my recovery, good mornings are great.
I’m really hoping my gym doesn’t close down due to the virus 😭
Same here... Meanwhile, im overreaching just in case it does close
Same here in Berlin...
@@Mks25932 where are u
Mine is closed for 13 days 😭
in Portugal, all gyms are closed.. it sucks, man.
deload time
Good shit bro
At least for me belt squat looks like the best stimulation / fatigue rate of leg workouts , standing with leg extensions and leg presses , but I don't have any idea about how to setup that in my gym
Gonna make a DIY belt squat video soon, stay tuned!
@@AlexLeonidas awesome men , I will
I've already replaced a lot of squatting and deadlifts with lunges and single leg snatch grip for these very reasons you listed. I am excited to implement the belt squat and good mornings. I honestly have never loaded those exercises. Thanks for the tip Alex
How do you single leg snatch grip?
@@ballinout92 it's a single leg deadlift but I use a snatch grip. It's super difficult to balance but it feels amazing on lower back / hips / hamstrings
@@stelliumeleven2889 damn that sounds tough! Ive never heard of that one.
Lookin like a librarian
How tf is this free
Can you do a home workout full body because no more gym time thanks to the caronavirus
I got you guys
AlphaDestiny love you
Hey Alex, If you could train at one of the gyms for the rest of your life, which one would it be(and why)?
Ludus Magnus Gym[Matt Wenning] OR Westside Barbell[Louie Simmons]
Goodmornings are also pretty body leverage dependent I feel like. Being around a 500lb deadlifter I can easily do sets of 8 with perfect for with 185lbs (cambered bar) Maybe when you were referring to only using 135 that was for higher reps than just 8?
I can't deadlift >400lbs and yet I do a set of 10 on SSB good mornings with 175lbs after an hour of BBall, jumps and 5x10 on high bar squats... :)
Hey alex, you might not read this but HOLY FUCK I hope you do!
I got myself some straps yesterday. Today was my volume day and the first time I was truly able to do rack pulls above the knee and barbell power shrugs without my grip being the first to give out. I threw on 160kg's which is like 90% of my deadlift max and I REPPED THAT SHIT OUT. I just did 3 sets of 10-15 and the same with barbell power shrugs just to try it out AND HOLY SHIT. I kid you not, it was like my traps went up to my god damn earlobes. It was insane, I've never felt any excercise hit a muscle like these did to my upper back and traps. Shit was crazy
ANYONE, who doubts partials or cheat reps need to get themselves a pair of straps and try this shit. Alex is not kidding when he calls the rack pull above the knee the greatest trap builder of all time. Nothing else I've ever done even comes close to overloading the traps like this. If you're scared of injury just do it on your volume day like I did, no weights that I could not deadlift, no weird form breakdown, JUST TRY IT!
Concurrent periodization is the real deal, naturally enhanced is the real deal, Alex from AlphaDestiny is the real deal. Imma keep drinking from your well of knowledge my man. I haven't even watched the video yet but I hope you keep up the great work. If it were not for you I would not be anywhere close to where I am right now. I am forever grateful!
Hell yeah man!!!! Keep me updated 💪🏻👊🏻
A home Dumbbell Corona Virus Workout Please!
You’re a smart man
old video of yours alex i know - i am strange here. i can good morning 225 for 7 (correct form, flat back, filmed, watched back, i am a personal trainer) but my deadlift is crap. never deadlifted 405 in my life. 350 odd. maybe it's my grip. my wrists are so skinny.
Alex, do you think I can reach an elite or even advanced level in barbell squats and conventional deadlift by simply doing belt squats+ good mornings+ weighted pull ups + lower back extensions+ hamstring curls+ abs workout?
Your answer would mean a world to me, since I got snapped in my lower back and cant do deadlifts and squats but want to have elite strength.
Peace bro
Since I'm here, I might as well ask...
How do I work around running and squats with bad knees? They've always been like this. I can bench and deadlift weight that would see me win a local PL comp, but my squat is half of my deadlift, because of knees......
I really want to compete, and I also love running (bad for my knees). But my squat is just too low.
@@oc4026 If i was you id go to the doctor there is numerous things that could be wrong with your knees but its usually never your knees. it could be weak glutes although I doubt that since you have a strong deadlift. it could be tight quads.. it could be a bunch of things you should just go to a physiotherapist because its hard for Alex to recommend you anything if he doesn't know your specific case.
Do leg extensions
I may rotate lifts every other workout and see what happens.
This is the time where calisthenics come handy
Thanks Alex, I've been squatting heavy each week and I want to switch it up. It destroys my recovery and legs (Doms) for a good 4 days. I want to change my focus to more superset / volume / hypertrophy work instead of going for top sets around 4,6,8 reps.
I want to do belt squats. I've already got the belt, but what kind of stools are you using?
DIY Setups pls
Hey Alex we want home workout routine for all levels beginners, Intermediate, and advanced so we can make gains during this apocalypse
So high volume=growth
Good video. Keen to try the good mornings. Dont have a belt so leaving that for now
excellent video!
0:18 what is the name of that piece of equipment attached to his hip belt? The one holding all the 45s?
Hey Corn it's an Ironmind Loading Pin
@@AlexLeonidas You the real MVP
I already have everything to make a 5ft (50") belt squat, however I been really contemplating on buying a squatax md. I have 2 bulding disk on lower back and a bad knee. I know I will use it all the time but it's like $2000 and it will be an investment for my back and knee:)
However if the lever arm feels and does what squatmax does close enough the I will stick with lever arm. Parts only cost me $200 with 2 weight peg plates.
Hey, replying to your old comment here, but I'm wondering if you ever tried out the lever arm belt squat option? I'm putting together a home gym right now and I'm thinking about investing in lever arms in order to rig it up into a belt squat. Would love to know your thoughts as to whether it may be an effective alternative. Thanks!
@yarn29 hi I ended up buying a rhino belt squat. The best desicion I have ever made:)
@@futbol1972 awesome, it looks great!! Unfortunately I can't justify a purchase like that with the wife hahaha
Great video. I tryed to add belt squats to my routine but have groin pain, the belt squuezes to tight to my body when I add more weights.
Home gym fighting the corona virus. Stay safe, guys, wash your hands.
Can you make response video to Jeff Cavalier's video recommending against the good morning?
They have a pit shark belt squat machine at my gym which is awesome
Stay safe with the Coronavirus lifters 💪🏼
It sucks, but at least gyms haven't closed where I live.
Im licking barbells to toughen my immune system
O C way to go my man
You too man!
If I mix Bulgarian Split Squats and Romanian Deadlifts can it be as effective (plus core work on top)? Other than the rotation of the sacrum benefits of the belt squat. I don't want to replace squats and deadlifts overall like this. I'll do them on intensity day and these alternative lighter exercises for volume day. Thanks!
Can someone enlighten me on why to wear a belt on a good morning when it's the low back your trying to work? Legitimately confused. Is it just to add more load or what's the deal
I really liked these kinds of videos and have watched them numerous times, I would very much appriciate another combo, For example, 2 perfect yoke exercises och arm exercises that complement the previous combos, much love man keep it up❤️
Thank you
Goodmornings are very uncomfortable with a straight bar but rock with a SSB
Love the SSB! Feels so right with good mornings
Can you talk about the 3/Speed/5/1 (referring to percentages) that Burley Hawk talks about a lot?
Is your focus to build muscle or to get stronger
Would the 12 inch Plyo box work for someone that’s 6 foot 2 or should I jump up to the 18 inch Plyo box?
Also where did you buy that belt and do you find it comfortable?
Is that an Iron Mind loading pin?
Beasting it.
Very interesting... I’ll give these a try. Would you recommend super setting them?
What do you think doing bodyweight sqauts and good mornings 30 all the way down to 1??? Prison style workout
Jason Blaha has entered the chat
Good you make a vídeo about the best stimulas to fatigue exercises?
What do you think of doing good mornings or rdls with locked out knees for a better ham stretch
Goat
I love the combo, but I don’t know many affordable gyms in my area that carry boxes of the same level. Any suggestions on how to circumvent this? Thanks for the content as always
Hey Harrison, would you be able to stand on two benches? Or use aerobic steps? How about the dip station? Hopefully one of those options will work for you.
Just stack up 20 plates
Yo Alex, since my gym is closed because of the coronavirus i was thinking of doing calistenics and particularly getting my weighted dip up...and was looking at the Smolov JR 4 week weighted dip program. What are your thoughts on running this program or do you recommed something else? Thanks
Smolov JR is extremely aggressive and I would not recommend it with weighted dips. Way too much of a risk of straining your shoulders IMO.
@@AlexLeonidas Hmm ok good to know...so should i yust do some random calistenics or a program
@@m.m4505 Don't do Smolov Jr. It ruined my shoulder (the bench program).
What's your take on heavy kettlebell swings. Worked up to a 146lbs on Max day. Now switched to volume 80lbs for 5x100. After week or so the soreness went away and I feel more powerful when walking and my list back thicker
Wouldnt it be better to do goodmorning in low bar? So it doesnt roll up your neck
Yeah that's good
Sometimes I just feel like not going to the gym... I'm trying to do 4x a week alternating between full body and upper.
May be have lift days instead of bodypart days, I Can't wait to squat again, bench again... I do 4 days on, but hell, I'm so tempted to go and do weights on my day offs, but then again, it might be just me being me...
@@demoncore5342 are you going to the gym
@@CEOofSleep You mean on day offs? Well sometimes, but I do my best not to overdo. If I would not be going gym, I'd be barely going out at all to be honest.
@@demoncore5342 our region is on lockdown, I might check if the gym is open... if it is then I'll go lol
Real question here. I don't have a home gym and because of the corona virus I'm looking at at least 2 weeks without regular gym. What exercises can I do to minizmize my strength loss?
Gonna make videos on this soon, stay tuned
Wait, so if I do 60kg gm for 12 easily, does that mean my RDL should be 120kg? wow, my lower back convulsed just thinking about it
In this video you take axial loading seriously, i remember asking you to cover axial loading in the past and you treated axial loading much more different.
Times change OG, learned more and adapted. Though it's not black and white, like I'd still do volume work on block pulls for example even if the load is a bit heavier.
My gym has closed for 2 weeks due to corona, what do i do, fullbody calisthenics every other day at the park or do i just wait?
I'll make videos on this soon
You can take a deload i think
Eating enough calories, calisthenics
Should i feel my glutes and lower back on good mornings ? Feels like its all Hamstrings
Yeah you should feel those areas. Try playing with foot position and even using the SSB.
Alex, your thoughts about Dumbbell Goblet Squats to emphasize the quads more? Even with heels elevated on 2.5lbs plates? High reps...?
Alex, I have got a 16kg, 24kg and 32kg Kettlebells at home. Due to the disease, gyms will close shortly. Do you think I can make due with what I have and keep my size gains? How would you go about it?
Yeah man, with those kettlebells you can load them in a heavy duty backpack and perform weighted calisthenics. Standard bodyweight training will be immensely helpful as well, in addition to using the kettlebells by themselves. Try to get bands if you can too!
@@AlexLeonidas thanks brother! So also circuit style training?
You could do insane dropsets and giant sets with those!
You can do:
Squats
Lunges
Stiff leg or regular deadlifts
Calf raises
Glute bridges
Good mornings
Rows
Arnold or overhead presses
One arm shrugs
Curls
Tricep Extensions
Kettle bell swings
You name it!!
@@NathanMulder so e.g. 5 reps each consecutively for 3 rounds?
@@eXtendedmusicHD Whatever you want! You can really slow reps with slow negatives for intensity and a lot of reps and sets for volume. Perhaps even triple or more type of dropsets. Or perhaps as many reps as you can with a particular kettlebell and then rest for 5 seconds and again do as many as you can and repeat the rest until you can't do one rep anymore.
Just try everything and have fun!
I ve got in a car accident and i will not be able to lift in the future i think and after a month of staying only in bed not putting the feet down i got very fat
I feel like shit now im walking with support and gym was something that i loved..
What should i do? Can somebody help?
I'm 15 and I have severe scoliosis, and have had to take time away from the gym on several occasions. I understand your situation is different from mine, but from my personal experience I've grown stronger from this not physically of course but mentally. Each time I've excelled mentally by shifting my goals and focus. Don't focus on what you can't control it's challenging to do that. But just like in the gym the challenging things help you grow. It's easy to be negative. Not everyone can be positive. Express yourself, accept yourself (and emotions), and love yourself
Gyms close for atleast 3 weeks in Belgium.. Calisthenics it is then
Get some weighted vest to spice it up
Do you recommend getting the swirly bar to do good mornings, Olympic straight bar is just as good ?
hey alex! (182cms, 86kg, 29yo) i was doing a full body routine 4 times a week, doing squats each of the 4 days [60kg 4setx10rep], and deadlifts 2 times a week [70kg 4setx10rep] until i screw my lower back so hard i had to take 2 weeks off of doing workouts, the first week i couldn't even walk... im so afraid now... what can i do?
hey alex, when will you show us footage with your bb squat/box squat? i'm really curious about how strong you've gotten on these movements.
When I'm decently content with it. This is the one area that I neglected for years, literally like a gym bro. I want it to catch up, then everything will be revealed in one shot (all clips are documented).
@@AlexLeonidas thanks for responding. i'll be waiting for that 500lbs squat video.
What's an alternative to belt squats I dont have the equipment in my gym for that
Hey Alex, I get a little pain from belt squats because of the chain grinding against my hips when I squat down any tips on how to fix my form?
How does belt squat compare to leg press/hack squat in bodybuilding context?
I'd say it's very comparable from a size perspective.
Alex, would you suggest alternating Good Mornings/Belt Squats on the ME days OR do one on ME days, the other on DE days?