This is a thread where we reveal little known exercises that are fucking amazing
I just starting doing this one - the sweeping deadlift (best with snatch grip). For new people, it teaches how to properly use the lats during the deadlift. The best part about it is that it absolutely hammers your lats like nothing else - don't even need to use a ton of weight.
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This shit will make your lats feel like they are going to explode.
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Seal rows, love them since they keep you honest, you know that your progress is due good form and not due more cheating + it spares lower back.
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Christian Thibaudeau thread?
High pulls
Clean pulls
*ruptures rotator cuff*
Bridges, planks, supermans and figure-8s (you lie on the back with legs up and together and move both legs in the shape of a lieing 8). All of these are great for core stability and posture.
Thanks, will try.
If I fail an OHP rep, it's okay because it naturally falls in front of me and I can either catch with my arms and my chest, or I can just let it fall in front of me
I I fail this behind-then-neck-press shit, it's either landing on my cervical spine or directly on my head. No thank you.
Are you retarded ? It falls on your trap and you absorb it with your knees, it's even easier to fail than OHP.
t.btn snatch grip push press with lmao2pl8 where you have no choice but let the bar fall down .
Band Face Pull
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Aside from the benefits of the regular facepull, this hammers the rear and lateral delts by forcing you to pull the band apart.
In EMG study, it had higher activation of the lateral head of the deltoid than any other exercise (including all your standard shoulder exercises).
This exercise is only suitable for a small percentage of the population with the right t-spine mobility and shoulder socket shape.
>haha silly goose! it doesn't fall on your cervical spine, it falls on that little bit of muscle an inch away from your spine! what could POSSIBLY go wrong!
Dumbbell Squeeze Press - My favorite pec exercise:
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You focus heavily on contracting the pecs and making a "pec fly" like motion while doing this exercise.
I recently learned of an "enhanced" version of this exercise called the sandwich squeeze press, but have not tried it out yet. Here is a video:
user, time to hand over those rotator cuffs.
Based Thibaudeau posters
>Dead bench
Never saw anybody doing these in the gyms I've been to once so I'm gonna assume it's underrated.
It did have a shit ton of carry over to my normal benchpress. The lifting at the bottom is so fucking hard though. If you're gonna 1rm on it you'll spend atleast a few seconds trying to get the damn weight off the safety pins.
I need work on my delts - are banded face pulls a meme? How do you increase resistance, just going farther back each time?
Just don't be a pussy and practice the movement. Oly lifters have 0 problem doing shit like this. speaking from experience, it's easy to do once you're used to btn pressing, and it doesn't take long to build the technique.
Go further away, take a narrower grip or just use a band with more resistance. Also you could just do more reps/sets.
he got me interested into doing oly lifting alongside the compounds and other small isolation stuff I was doing
now learning them is a completen ew story
I do something similar - Narrow grip raised up an inch or two. I've had labral repair surgery so that's the closest I get to bench press other than dumbbell variations.
One of my favorite exercises. Get a bigger band or walk further away.
DESU, to properly work the delts you want a slow tempo and high reps, resistance isn't super important although you want to slowly increase it.
Here's the data from the study
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It's not the end all and be all of shoulder training, but this study definitely made me add it to my lifting and if you do it correctly you will feel it.
In order to be a an olympic liftin you need to have deep shoulder sockets. They are self selected for the sport. Most people don't have the genetics do do this shit safely.
Thibs is like the Elon Musk of lifting. Gets people hyped with talk of arcane shit. I'm not sure if it's half bullshit or not, but I love every moment of it. Definitely some solid info.
the rest of the population should get good instead of letting mobility problems hold them back.
A standard mobility test is an overhead squat, this isn't that hard.
I doubt that it's impossible for most people to hold a barbell overhead due to joint shape, but I'd be happy to learn more if you have actual sources or something.
Good shit. I'll have to pick up some bands. might add sweeping deadlifts for some additional lat torture. I want to hit those harder than just more pull ups and bent over rows
Klokov press has been shilled here for years
yeah I love watching his old t-nation videos on youtube where he goes over various compound lifts. shit gets my hyped senpai.
Mobility is one thing, but has it's limits. You aren't going to see someone with celtic hips doing an ATG squat.
The shape of the hip/shoulder socket is very important for Oly. You won't see a single competitive Oly lifter who doesn't have deep hip and shoulder sockets.
Didn't say it was impossible. Not at all. Holding it is different from being able to safely do heavily loaded exercises through a specific range of motion for years.
One of my Favorite Glue/Ham exercises - The Pull Through:
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Can also be done with a cable machine. Great way to hammer the glutes/hams without loading the spine very much.
Also a great way to learn a proper hip hinge.
Good thread
Keep it Up
SNATCH
GRIP
HIGH
PULLS
Yeah Thibs seems like a smart guy, his T-Nation articles are usually good
My guy
They seem popular on other sites but I never hear them mentioned here. Kroc Rows are awesome and they make my traps really huge. They also do really good things for my grip.
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In case anyone doesn't know,Kroc Rows are a variation on dumbbell row. You take a weight that would be hard for you to do 10 reps, and then you turn on the afterburners and do more. 20 reps is the most common number. A bit of body english and loose form is acceptable.
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Yes the guy who invented them is a tranny now, but they're really good.
any proper video on them?
been doing them and I do get hammered down on my traps but I also do neck curls with them so not sure which fault it is.
there's a rep or two though where I feel my shoulder but im not sure if its from being testing out lateral raises with more frequency
Tranny Rows used to be shilled here all the time.
>mfw I remember seeing toolbads at the gym with a hoody up trying to be hard like Kroc
I wonder if they are tranny's now too?
This, i also use it for squats too.
Pullovers are extremely underrated exercise
love these. My go-to strict row variation. Hit 115lb dumbells today for 8.
the matt kroc story still blows my fucking mind
hope (((s)))he's happy though and the kids are doing well
It blew my mind too, but it makes sense in a sad way. Plenty of bodybuilders have body dysmorphia. Transsexuality is just another form of sex/body dysmorphia. So I can see how there's be some overlap there.
great pump exercise
Physiotherapist here, you're wrong.
Lol, most physios I know don't recommend overhead work, believe me, if they did, it wouldn't be that one.
Chuckled out loud
>lying side rows (rear delts, almost impossible to cheat with upper back)
>split stance trap bar rows (all of the back, huge ROM, lower back not limiting factor and cheating is hard)
>trap bar RDLs (hams and glutes)
>floor press or pin bench press with bands (chest and triceps)
>wide grip upright rows (side delts)
>zercher squats and zercher rack pulls (bracing strength)
>pin front squats and front squat rack pulls (bracing strength and quads)
>incline behind the head lying triceps extensions (all heads of tricep with massive ROM)
>partial pull up (equivalent of floor press for pull ups - strengthen the difficult top part)
Not necessarily recommending it, but t-spine mobility and glenohumeral congruity/stability shouldn't be limiting factors here assuming you're healthy in both those areas
So many shitty physios are afraid to give their patients anything that might even remotely increase the risk of injury, so you're right about them not recommending much overhead work for a normal population. They're also really afraid to load up joints properly despite that being super important for recovery
It's not that, it's the hormonal fuck up from all the roids. Same goes for Jenner and his teammates roiding their way through the 80s Olympics.
>spares lower back
never going to make it
you won't be able to lift enough for this to be dangerous, not even being a dick its just a hard exercise
I've been doing oly lifts for 2 years now and can snatch 130 kg, so I have a fair amount of experience with overhead lifting
btn press still instantly triggers shoulder problems
