My Top 10 Exercises
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- Опубликовано: 19 июн 2024
- In this video I answer the question "If you were stripped of all your gains, and you could only perform 10 exercises, what 10 exercises would you use to bounce back to where you are now?"
00:00-03:05 Intro
03:06-04:37 Front Squats
04:38-05:12 Deadlifts
05:13-06:54 Cleans
06:55-09:19 Run
• Running & Lifting Weig...
• Weight Lifting & Runni...
• "What's with all the R...
09:20-12:19 Push Press
12:20-14:28 Push-Ups & Pull-Ups
14:29-15:23 Lunges
15:24-16:35 Farmer's Carry/Walk
16:36-17:51 Hanging Leg Raise
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Alan lies, here's his actual top 10 that he told me in secret:
1.) Conventional Deadlift
2.) Romanian Deadlift
3.) High Handle Trap Bar Deadlift
4.) Low Handle Trap Bar Deadlift
5.) Axle Bar Deadlift
6.) Stiff Legged Deadlift
7.) Sumo Deadlift
8.) Zercher Deadlift
9.) Lever Deadlift
10.) Rack Pulls
There you go. Train UNTAMEDDDDDDAAHHH!!
But what if we move the barbell?
@@NONO-hz4vo DO NOT.... MOVE.... THE BARBELL! Lmao
1) Zercher Deadlift
2) Zercher Squat
3) Zercher Clean
4) Zercher Jumps
5) Zercher Uphill Sprints
Massive posterior chain incoming
@@beyondmeaning zercher uphill sprints sound crazy fun
My top 10 exercises:
1) Do
2) Not
3) Move
4) The
5) Bar
6) B
7) e
8) l
9) l
10) hip thrusts
You mean… fahves
🤣
Thank you for the shout out sir! This was a fun project to participate in
Noble Natties Unite
@@marshallsaplak2497 Indeed :D
Imagine if Alan gave his hair to Bald Omni Man when he cut it off. He’d be Super Saiyan Omni Man
A wild king has been spotted 🥂
@@negusmusic1796 omg what did you created???
14:48 "I used to do 5 sets of 20 reps. That's like- 100 reps."
Underrated commentary 10/10 😂
@Alan_Thrall get lost, scammer
I love how you're embracing the natural community that's been growing on RUclips. We've all learned so much from you over the years.
Awesome man! Glad to see you participate in this. I love the list and I'm glad to see the front squat getting so much love too! I've always said front squats are one of the best upper back strengthening exercises in existence.
Hi coath
Surprised you have the gall to show your face on YT after Vegan Gains exposed your incompetence and gross dereliction in training and injuring a cancer sufferer.
Running is insanely underrated when it comes to its impact on resistance training as well as daily activity. The amount of work capacity increase that I gained from running is crazy.
7:00 Starting Strength of all people have a presentation where Sully discusses how the energy systems aren't as distinct as people think, and it's the aerobic pathways that "feed" the anaerobic pathways. So better cardio = better strength training. Cardio creates gains. It's part of the reason why, for example, so many people observe that manual laborers tend to have a higher baseline level of strength when they start lifting
Interesting point
" Cardio creates gains. It's part of the reason why, for example, so many people observe that manual laborers tend to have a higher baseline level of strength when they start lifting"
Really? Or is it because manual laborers tend to lift stuff all day which makes them stronger?
Don't tell Rip.
@@Delerisk manual laborers aren’t lifting extremely heavy weights in structured sets to near failure. Especially with modern machinery. They’re lifting and carrying kinda heavy things and mostly just being on their feet and moving all day long. That’s more endurance than it is strength though yeah their grip strength is usually gonna be really solid.
Also being able to do a wider range of things in different energy zones creates more work capacity and ‘recovery’ capacity. Obviously there’s a balance but at least a little bit of Z1-4 cardio in various doses is probably going to help most* people
My top 10:
Dumbell curls
Barbell curls
Hammer curls
Pinwheel curls
Zottman curls
Preacher curls
Reverse curls
Cable curls
Ez bar curls
Bench press
For safety reasons, make sure you do them in a power rack.
Missing incline curls bro, I'd swap it out for the bench press
brosciencelife enters the chat room
"ah ah ah"... So funny, soooooo funny.... Wow...
Attaboy
Lunges are something I did when I first started working out but once I realized how much stronger I was getting by doing barbell squat I wrote them off. Fast forward about a decade later to several months ago and I throw my back out deadlifting for the first time after years of deadlifting without issue. To rehab (after getting medical care) I tried squatting in all variations and doing light RDLs to keep blood flowing to heal and rebuild strength but saw little to no progress.
Then I started doing lunges and immediately picked out where the weakness was that caused the injury in the first place, am finally starting to see progress in recovering and the mobility in my hips is the best it's been in years.
Moral of the story: lunges are more important than people realize.
I like Alan because he's natty, honest and gives real good tips.
I absolutely love this list. Your videos have always provided me with the structure I needed to establish a good baseline of strength!
Thank you! Definitly gonna include front squats and push presses in my routine
Thanks for this. I just found your channel and am extremely grateful that I did. Spotting a Power Trip shirt was also a great bonus 🤘
Thanks for providing this important information, I learned a lot from it and will try to add it to my routine and improve myself.
Thank you🙏
Such a well-produced video. I especially loved the Shankle worship. The videos from that gym back in the day were one-of-a-kind 👌
Totally agree on loving push press. My strict press feels so much stronger and more stable when I've included it in my programming.
Great list Alan. I do most of these exercises today.
Hope you and your family are doing well.
Thanks for the list, excellent choices (with the logic), I'll include a couple in my workouts!
Been loving hanging leg raises and pushing ab wheel roll-outs. Still working on getting full-ROM on the ab-wheel from my feet, but we're getting there.
Great list. Well thought out. And absolutely practical.
Great list Alan, I agree 100% with your selection
"Gas-Station Ready" 😂
I'd also like to add Swimming as an important functional movement (and a fun/dynamic one!)
That's one idiom I've never heard
Thanks Alan! Great video. I would also add dips to the body weight exercises as the third movement in the trifecta: pull ups, push ups, and dips (parallel bar exercises) plus endless variations.
To the point. Another great one Alan!
This is the best best exercises video ive ever seen. Stroke of genius to throw in running 😊
Excellent!!! Good talk Alan.
The explanation part was the most important bit of the video. Loved it
As always nice to watch. Thanks a lot.
Thanks for joining in this with your usual bluntness and energy.
Thanks for the videos as always.
As usual Allan just doing GREAT STUFF !
Nice list of exercises from someone like Alan with a strength athletics background. On the other hand, I could imagine someone who has a strictly bodybuilding background would have cable machine stuff in their list, like lat pulldowns and cable rows.
I greatly appreciate any professional who supports that there is no “best way” to do anything. Big ups ✊🏻
Great video. Good information on what I should focus on.
You have always taught and inspired.thanks
Alan, your list is better than the lists provided by some others. Your list has better carryover in real life.
I don't have any top 10s, but I particularly like conventional deadlift, high bar squat, push press, weighted pull ups, and Farmer Walk. These are my top 5 actually. And these are 90% of my training.
Really helpful explanation of the push press. I've been doing all my overhead work BTN lately, but now I'm thinking of adding push press back in.
yeah this vid is all it took to get me outta the strict only mindset..gonna do it tomorrow
very interesting point of view, as always, thank you
You look different since the last time I saw you (two years ago).
I was dead certain it was gonna be strength training exercises and nothing else. Then you mentioned Cleans(!). As a CrossFitter I was stunned and amazed. A high profile guy like Alan Thrall does them as well! 😮
Running was the second surprise.
Nice to see.
ENJOYMENT! So many people skip this as being important. If you're going to make it to being the jacked old guy in the gym you better enjoy what you're doing
One thing ill always respect you for is considering the perspective of a father in your videos. Whether thats meal prepping or a top 10 list like this one. I dont see it mentioned enough in similar videos online.
YES, FRONT SQUAT. You are spot on with the clean and push press. Also, seeing you cut through the grass is funny. I still fear stepping on grass after the Army. 😂
preach it brotha
Stopped training 5 years ago, and watching AT on RUclips. Bloody hell Alan’s changed!
Planning to get back to training as I’m 58 years old and need to get back to it.
So this selection will be the core to my routine.
Solid list and glad to see a guy dismiss the BS lie that press-ups are somehow not awesome, plenty guys have got super muscled by simply doing push up variations, pull ups and deep high volume bodyweight squats. In terms of having some equipment (just a dumbell and a bench) I would add good old dumbbell pullovers, obviously primarily a lat exercise, but get some upper chest, tricep and ribcage expansion and excellent for shoulder mobility . Hardly ever see anyone do these anymore and get that a cable can be used but never feels the same stretch you get with the extreme ROM the OG can give
Used to watch a lot of your videos, been awhile. Looking much healthier and better nowadays.
Very good list overall. I prefer back squats over front squats, I feel like they make me stronger. But I always do front squats as an accessory anyway. I love power cleans, and I LOVE that you including running as well. Kind of surprised you didn't have any rowing movements on here though. Those would've been on my list instead of hanging leg raises. And I know that farmer's carries are great but I just don't really do them. Maybe I'll find some way to add them in my routine in some way. Overall great list though.
Excellent list; good for at home wo’s!
Alan Thrall top ten exercises . # 1 High bar back squat #2 Front squat # 3 paused hight bar back squat # 4 low bar back squat # 5 paused low bar back squat # 6 tempo squats # 7 Zercher squats # 8 over head squats # 9 power clean # 10 Front squats again with honorable mention to goblet squats for beginners.
Omg, LOVED the boy doing push-ups!! Well done!!
So much 100% support on running as a critical part of fitness
Solid video as always.
Best list so far!
Cleans are sooo under rated. Like you, I picked them up training for football when I first started lifting. I’ve taken that lift into my kickboxing training. I know I’m powerful because of it.
I knew you were gonna tell us to run, lol!
Completely agree on the push press and cleans. Bodybuilders sleep on the hypertrophy benifits.
This is high key educational for beginners
I love your content Alan
This is a pretty solid list, kinda surprised me as someone who isnt a frequent viewer
Great list. I need to check to diversify my training.
Love your list. I prefer split squats over lunges. Mounting biking over running. Preference. Recently have been doing close grip curl bar incline bench. Yes, sounds ridiculous. Triceps burn.
Alan, I’ve been away from your channel for a while, but I’m back! 😊
You, my friend, look different! 👍
Specific to weed out variations:
1.) Conventional DL
2.) Power Clean
3.) Front Squat
4.) Hack Squat
5.) Dumbbell Row
6.) Running
7.) Tibialis Raise (kettlebell or tib bar; doesn't matter)
8.) Jump Rope
9.) Weighted Pull Up
10.) Strict OHP
All my favorites. It isn't perfect, but it'll keep me, personally, coming back consistently.
Edit: Honorable mention to the archer pushup and typical bench press. I didn't have room, but love these for chest after I noticed that was missing.
1) RFESS
2) Pull-up
3) Push-up
4) SL RDL
5) Sprints
6) SL Bounds
7) Squat jumps
8) Pogo hops
9) Hanging leg raise
10) Hamstring sliders
lookin like a big time plyo list
Dude, you kind of just changed my life. Ever since I stopped doing Crossfit, I've tried and failed several times to do the Starting Strength NLP. I did have other things happen in the post-Crossfit years (having kids, primarily), but my lack of enthusiasm for lifting has been a big contributor to constantly failing. Your Top 10 overlaps with almost every one of my favorites. I guess I have been looking for justification to get off the Starting Strength path, and just go out there and lift weights and have fun. I like the Front Squat dadgummit! I'm going to go out there and do it!
I just have to state how much I agree with one thing you state, Alan's way of presenting things is inspiring and I often feel like listening to him I have permission to work out the way I like. Yes, I know we don't need permission, maybe it is just reinforcement for doing what feels right when I workout. Great video! And comment
Great list!
im glad you mentioned lunges. i built most of my leg mass with reverse lunges. I think Ill always prefer them to squats. very easy to modify to emphasize different parts of the leg.
Single leg exercises also carry over to athleticism better
@@rico14 it is cool but im mainly going for hypertrophy and it seems the general consensus is that lunges arent as good for quads when compared to squats.
@@penumbrium oh I see. I think as long as you can progressively overload it doesn’t matter too much, but I think squats are easier to track
Yeah i agree, lunges and Bulgarian squats are very effective. Running Uphill and leg isometrics are Killer too.
But it's still worh it to achieve good squat form.
Some superb picks ,
I only goblet squat and it has done wonders for my legs and my core.
Underrated top 10 💯
1. Squat
2. Bench press
3. Deadlift
Big 3.
4. OHP, especially strict press
5. Front squats or FS variation, like SSB front squats
6 Some kind of row, I would say seal row works the best
7. Face pull
8. Walk of shame
9 PSOAS march
10. swiss ball curl
I like holding my arms out and spinning to the right, it straightens amd strengthens the shoulders and spine, helps balance, stability and is easier on the knees than running.
1. Pendlay Row
2. Wide Grip Lat Pulldown
3. Spider Curls
4. Lateral Raises
5. JM Press
6. Seated Overhead Dumbell Tricep Extensions
7. Barbell Squat
8. Deadlift
9. Farmers Walk
10. Reverse HyperExtension
Nice video.
My favorite exercise is pullups and pushups. I like the convience of just training at home.
1. Hack squat
2. Leg Extensions
3. Neutral grip lat pulldown
4. High to low cable lat lows
5. Hammer Strength Incline Chest Press
6. Cable laterals
7. Hammer curls
8. Tricep cable pushdowns
9. Seated calf raises
10. Leg raises
Mine would be:
- Bench
- OHP
- Stiff Legged Deadlift
- Back Squat
- Weighted Pull Ups
- Barbell Row
- Running
- Loaded Carries
- One arm snatch
- French Press (weird one, but they have been incredibly helpful for me)
Pretty standard list. I could include some bodyweight stuff and core stuff (gymnastic style stuff was an important base for me, front lever, l-sit, etc) but I decided to focus more on hypertrophy and strength.
One arm snatch is my preferred explosive movement. Can be done with a dumbbell, barbell, or kettlebell. I find it is the easiest to do technique wise, and it doesn’t hurt my wrists the way cleans and heavy barbell snatches do. These lists are obviously very personal, so my history of wrist injuries from boxing and mma absolutely effected a few choices.
Loaded Carry is a cop out answer as there are so many variations. I like suitcase and bear hug styles best.
Great list
Great info bro. Wish I could go to your gym
Great vid as usual ! Since you mention cleans, would you consider making an updated video about weightlifting mouvements (and power variations) ? Or more widely, power/speed based exercices in strength training ?
Best from France :)
Happy to see cleans here!
big on running!! huge tip, try and find a song that has a beat that paces your running. Makes it super easy to zone in and its fun!!
Great list!
Strength, power, speed and endurance.
I would skip the last one - instead add weight to pullups (or just pullups when they are still hard for one), it will do all of that, and more.
Builds massive strong abs as a bonus.
The hip flexors are often shortened from sitting jobs on people anyways, some antagonist care should be taken before (deadlifts).
What about tips? And gymnastic rings?
Weighted tips on gymnastic rings are fantastic.
Climbing of any sorts can cover lot of the list as well. Rope, trees, rocks.
In my list there will always be place for heavy kettlebell.
I think the only thing I would add is the some kind of horizontal row. I think it's an indispensable exercise for your back. I could maybe even argue for it to replace the deadlift.
You had me , until last sentence
@Randy Kandle I think the deadlift is a negotiable exercise for those who don't enjoy it as much. I feel as though having a vertical pull + horizontal row could cover most of your bases for your back physically. Taking into account, they would be paired with the other 8 exercises on the list. For me, I'm a massive fan of deadlifting in general, so it would be on my list. Just saying there could be an argument for it
@@Inverse236 I guess I don't disagree entirely. Deadlift is not indispensable . You can hit all the same muscle groups , usually with more movements overall though.
I think where it becomes more indispensable is when looking at it as a basic human movement pattern.
@Randy Kandle I can agree with that. Hence why thankfully, in real life, we aren't restricted to 10 exercises, haha. Nice discussion with you man!
@@Inverse236 absolutely. Great talking to you too , brother. I'm off to gym right now. Happy Friday
Man, thank you. I needed to hear this. I’m 34 and since gyms closed in 2020 I’ve been slacking at the gym big time. I’m in the worst shape of my life but it’ll only get worse if I keep blowing my health off
solid solid list
You are a machine, what an ispiration!!
Yo Allan, I just did Push Presses for the first time, after doing quite a lot of Strict Standing OHPs. Wow. Extremely enjoyable and today my front delts are absolutely blasted. I also can feel some soreness from the tip of my fingers to my knees.
Thank you big time on this one.
Great for the calves too.
Same here. I haven't done it in a year and did again on Tuesday for the first time. If you treat it as an overload eccentric instead of a strict shoulder trainer it's easier to do. Even just 10% more then your strict OHP but done with a slower eccentric is much more work.
I have a strong love/hate for front squats, because they feel great and work extremely well, but I'm soooo weak comparatively, and the numbers get in my head.
overcome the number chasing and obtain big leg gains
@@imitatsiya I did 6 weeks of front squats, 5 sets of 8 reps at around RPE 8-9, lost leg size and strength :(
But I guess that if I just became really really good at front squats, it would probably make me grow better... It's a hard exercise to perform and it's hard for me to really load the legs, compared to back squats and leg press for example.
I've got some long ass arms, so there awkward for me. Goblet squats work well for me, but I'm not a "heavy" lifter.
at the end of the day, its a hip/knee/ankle flexion movement… like every other squat… choose the one where you have proper technique and rom
@@farstrider79
Same, im 189 cm with 198 cm long arms.
I put the bar on my shoulders, and cross my forearms over and place my hands on the top of the bar. It puts alot of emphasis on shoulders; but its better than the wrist pain from having long arms
Once again, thank you for existing pal
Push Press is fun af. Might be my fav upper body workout these days.
Thank you, I took a lot out of this video.
Great list! 😬👍💪
So much knowledge
Watching this rekindles the desire I felt to do an SDA as a body bearer after I visited Arlington
I like how you list front squat and deadlift then clean which is basically doing them both at the same time, lol.
I mean, I know it's not so simple and it's a great combinations but still it made me chuckle.
Enjoyment massively underrated. I love jerks. I get excited by clean and jerk day. And I hate running
One other observation about pullups/chinups: I find curls to be the most tedious exercise known to man, so pullups/chinups are my main bicep exercise
Curls are so dumb. Pointless excersize. I just wanted to see how much i could strict curl the other day for shits and giggles, 45 pounds was pretty easy.
Biceps are used in so many excercises, i curl more than the bodybuilder guys at my gym
Deadlift
Clean
Bench press
Push press
Squat (any!)
Pull up
Running
Skipping
Sled pushing/pulling
Backward 7’s (or plank variations with rotation)
Find you a girl that looks at you like the girl at you like 4:58.
Love your vids Alan!
Always a good day when Alan uploads
Anyone have a link to Alec and his list?
I feel like it's a little lame or tame, but I love dumbbell french press. Never fails to really light up my triceps in a great way especially at the insertion point. Giving the weight a little forward tilt at the top also gives it that extra something.