I’m hoping you’re hearing this a lot. This channel needs more subscribers, this is excellent advice and more gen pop gym goers need to hear this! Please keep going. Subscribed!
Worked slowly up to a 250lb zercher deadlift over 4 months, my formerly glass back is now the strongest part of my body. Teach me how to fix my shoulders and elbows next please :)
Bulletproof Protocol: Shoulders: Lu Raises + Facepulls Elbows: JM-Press (it literally gets used by arm wrestlers to strengthen the elbow tendon When it comes to having elbow pain when doing restrictive movements like a JM-Press…use very joint friendly exercises as the 1. exercise, like a single arm Pushdown where the line of force goes straight through your elbow, higher rep ranges can also be of great use to get even more blood into the area, then finish the triceps with the JM-press Hope this helps :)
I started using the barbell for the side bend after one of your videos, and found later that the ez-bar was easier to find balance for me, so far I don’t load it way heavy so it is still enough.
Your videos are the most well informed i've seened and have been incredibly enlightening. I Implemented them into my own training as a beginner and the gains are incredible. I feel incredibly resilient and pain free. my sandbag/stone deadlift shot up 100 pounds and since my equipment is often limited to just a barbell with light dumbells and no rack, zercher squats have given me quad sweep i never thought i'd get, with the help of pistol squats.
amazing video, to add to this info; I tried starting jefferson's on the hyperextension chair cuz my back was so cooked i had trouble with standing jeffersons, and it was a good easy enough intro for me to the move, main thing is to have the pad slightly above dikk level and think of bending each vertebrae in sequence from neck to butt.
As a teenage lifter, your training philosophy might actually be what this generation of lifters need. It just makes sense from a theoretical and practical perspective with the studies showing that all lifters have spinal flexion during maximal deadlifts. The solution of only allowing minimal flexion during max attempts is quite possibly the worst thing to do. If we avoid training flexion with deadlift training, it'd be as if you attempted a 200 pound barbell curl from only training your biceps with isometric holds at the top and then blamed the curl for being a dangerous movement when you tear your bicep. Training flexion is literally the safest thing to do for back health. People just seem to forget that load management applies to your back too.
Dude I used to think the same. The "perfect" form fell apart once I started handling some actual loads tho, and there after fear fear was gone. I just can't believe all the fearmongery is based on pig dissections. Apes are built for mobility and power (don't want to get anyone mad, but our bodies are very ape like), while all the other mammals for stability and speed. That's almost anatomy 101.
my arch when benching has been a problem for months now and i just recently thought it was maybe because of my spine mobility and strength. then i come across this video lol, thanks!
People still look at me weird for doing zercher squats and deadlifts, but i love zerchers. Will try the bench situps, they look fun. Also, what is your favorite trap builder?
Just came back from my first back day doing zercher deadlifts, as expected the instructors there trying to pin on me saying to not do that because i will get my back and elbows hurt, lol Gradly i know shit well and will keep progressing at zerchers, but sadly many newbies there would listen to them and keep having a weak spinal erectors
Been using some of these movements in my workouts and am going to add more after this vid to my repertoire. Thanks for helping me push through fear and become stronger and more resilient than ever!
I'm surprised you don't include any regular back extensions/hyperextensions, reverse hyperextensions, or good mornings. Was that intentional, or do you think they might also provide a good benefit?
I should have made this more clear in the vid but this is more about the extra movements. So something like good mornings or other regular hinge movements should already be in the program (deadlift, RDL). I find that regular back extensions, hyper extensions, and reverse hyperextensions are redundant if you already have those other movements in and then the movements in my video provide the extra range that more conventional training misses out on. They can have their place but I find that they add less than having the core movements and then more extreme movements
I used to have a glass back but deadlifts and Rdls made my back super strong now it doesn’t hurt much shame my lower back gets fatigued quite easily but I will increase my capacity for my lower back to be less fatigued
Nope i don't think about my glutes. I think about leading with my shoulders to focus on extending mostly at the back rather and then just staying balanced on my foot. Very little thinking. It can take a few sessions to get used to the movement
Would you program round back lifts like Zerchers for lower reps like a Main lift or better keep Deadlifts as a Main lift and Zerchers or Jefferson Curls for higher reps like accessory work?
What kind of rows do you recommend for strength purposes and carryover to deadlifts. Been having a hard time with the lockout and I figured I needed to strengthen my upper back. Going with Yates row for now.
Get stronger glutes and hamstrings. Having a balance on how much you round is going to have the biggest impact on lockout. Need to find the balance between enough rounding to be strong off the ground, but not so much that it completely kills your lockout. And for rows I like to use heavy deficit rows with momentum. So it's basically a pendlay row but the bar never touches the ground because i'm on a box. They should be shown in my follow up to this vid "how to build resilient and rotund shoulders"
Excellent video! "All exercises are just made up" is something we all need to hear more often. I've stumbled across Jefferson curls and the side bends a few months ago and am loving training them, jeff curls in particular. For extension the best thing I've found is just bridge (or wheel) presses off the floor. So lie on your back, , with knees bent, feet near hips, elbows bent behind your shoulders, then press up into the yoga pose called wheel. Then perform reps where you touch your head to the floor and extend maximally to come back up. If you place your hands next to a wall, you can target your head / chin / then chest towards the wall to progress the range of motion over time. Here's what I do - although in this clip I go all the way down between reps, where I prefer to just tap the head down vertically now. ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-VbfQrjcEqVs.htmlsi=sI_Lxag0cYR538Uo&t=485 Overall though it's moderately heavy, great for improving the ROM, but I can't think of a very good way to really load it over time. Maybe you could use bands but it would be awkward. I'm definitely going to give that reverse deadlift a try.
Kind of a similar problem to the paloff press when you actually start to load it up but the balance isn't too bad if you take a wider stance and shift your hips. And the angle of it causes less rotation stress at the bottom so less tension in the stretched position which is important. That's why i like the feet supported twist but the standing one can combine twisting and lateral flexion
comment for the algo, killer stuff, thank you for spreading your knowledge and helping challenge these common faulty beliefs. Cant wait to try some of these. And good luck Risley
Please stop... You gotta stop making so much sense, boss... Or else, you won't get famous. The RU-vid Algo does not reward critical thinking and common sense. 😂JK Informative and entertaining. Great vid, boss.
