Just putting this here to refer back to - Incline Behind The Neck Press - First snatch grip, then jerk grip - 3-5 sets x 10-20 reps - Before and after training - Strap Supported Bar Hang - Bodyweight in hands - Depress scapula, head through - 3-5 sets x 30 sec - 2 min - Before and after if beginner, after if otherwise - Handstand Hold - Wall for balance, not support - Weight in hands - Aim fingertips to wall - 3-5 sets x 30 sec - 1 min - Before and after if beginner, after if otherwise - Deep Squat for Time - Toes forward - Driving knees out - 5 min - Deep Jerk Style Lunge - Both ankles pointed out - Sink hips down gently - Adjust posture when ready - Extend overhead when ready - 2 min each side - Before and after training - Side Splits - Point toes forward - 30 sec holds, vary widths - Don't overexert - Before and after training
That's kind of weird.. isn't the majority of bodybuilding training isolation work? i.e. accoesry work. Olympic lifting are compound lifts. This just sounds like crossfit..
@@zacktelander hey Zach I got a question for ya, have you ever trained someone with a rib cage tilted to the left or right? I asked my doctor if there would be any issues with me starting weightlifting but he said he had no idea. My main concern is that my "chain" down the floor as it were wont be straight, but more twisted
I'm a competitive powerlifter and I've been using these exercises to great effect. Turns alot of this stuff also helps get your hips and shoulders ready to squat, dead and bench too! Thanks zach!
I keep coming back to your old videos Zack. Your videos helped me a lot when I first started and just recently I've got back to lifting again after a 3 year hiatus. Looking forward to incorporating these into my pre-workout mobility drills. Thanks Zack!
I was so surprised when I was in the jerk position of the squat how hard it was to get my arms into position, and overhead with a light bar how difficult it was to perform a squat. I hadn't even tried it yet but did not expect these lifts to be limited by mobility in so many joints. I am insanely locked up from a stroke I suffered as a child and am surprised everyday how weightlifting has brought back my mobility and dexterity. Astonishing weight training at heavier weights isn't recommended more for rehabilitation.
To be honest, your deep squat 5 min warm-up video, and your snatch warm-up video; helped me, like, A LOT. I still need to work on stability to do sit slot presses. However, I can't thank you enough for your videos Coach ZT, I will support you as a patreon as long as I can.
Keep it simple stupid! I like that approach both in strength and mobility training. Simple things such as deep squat position for time and bar hang are so powerful and so underrated. Thank for your job coach!
Funny as I was watching, I was thinking of the similarities to a HS and then boom HS hold. Great video, Deep Squat/Hanging easily two of the best out there.
I use a band, applying tension and holding it overhead in the same position as the rack position for 30 seconds x 3 sets. And then add in the squat movement. 30 seconds x 3 sets.
I started doing the deep squat for time after your other video, and it fixed my butt wink. Still not where I want it to be, but it is a lot better. Recently I've been putting a barbell on my knees in the squat. It's something I've seen Chinese lifters do in warm ups. I like it, and I feel like I can sit in the squat longer with the barbell.
Bar on the knees stretch is excellent, but you need to load it to really get benefit from it, and you NEED to keep proper foot positioning or it will lead to some combination foot/heel/ankle/knee injury. You can fully relax everything in that stretch except for the feet which need to be flexed and forcing the knees directly over the toes, not allowing the feet/ankles/tibias to roll or twist in any direction. It's a very versatile stretch that you can use specifically for the ankles with your feet close together (or even touching) and as much extra heel height as required to get enough angle to put the stretch on the ankles. You can also ease the stretch wider with each set, ideally building up to slightly wider than your receiving position in the lifts. This is the best way I've found to improve mobility and stability in the receiving position, as well as the start position. I feel like I get a good stretch with just 40kg, but I do go up to 80kg which is very intense for me and I don't feel like I need to go heavier. I've seen Chinese lifters do like 120kg. 10-30 seconds fully relaxing followed by 10-30 seconds 'active' as though I were actually receiving a lift.
Ramil Javier I wouldn’t be as harsh if Jeff actually addressed the issue. He’s ignoring it though. I don’t hate him but just ignoring it is losing my respect
DJDavidShmosh even I didn’t like his latest response too. I thought he can do better. Loved his advice and how he shares his knowledge on nutrition, exercise, and physiology. But not addressing the fake weights issue is making me lose respect slowly too
Ramil Javier I’m in the exact same boat. I’m also a nursing major who loves physical therapy and am considering switching to that major. Jeff really does have great advice when it comes to injury. But he needs to address this issue on his channel with sincerity and honesty. I feel like I can no longer recommend his videos until he does that.
Tight ankles, especially the top side tendons can REALLY get in the way of a deep squat. It would be cool to see some methods made for weightlifters to help fix that tightness.
a lot of people do the barbell on knees ankle stretch, but ankle mobility is pretty genetic from what I've heard, few people ever get much improvement overall
@@signs80 Do you mean long lasting change? Because if I do some ankle stretches, I can generally squat lower with heels down after. I can't tell yet if that's a lasting effect though.
@@kmidst_fn5225 You can get some extra depth, but I think most people are limited by the structural limitations of the bone in the front of the ankle. You can maintain some ankle mobility gains long term but you have to load the muscle in the new range of motion. I guess a good example here would be doing some calf raises with your toes/ball of foot on a high enough surface that you feel a stretch in your calf/Achilles tendon at the bottom and slowly raising yourself up into a tiptoe stance
I was getting pain in my right knee from squatting and just today took a video and noticed how imbalanced I was, with my right knee being much closer to the floor at the bottom than my left knee. I think it may be due to ankle mobility. So I was pretty happy so see this suddenly show up in the feed. I really should give these a try and see if they help me correct my form.
A cue that helped me was to imagine a tripod between my thumb, pinkie and heel. You have to put the same ammount of pressure into these three points all the time.
Sid .Mohorovich yeah there’s really not much more to it. Make sure you eat a meal of fish and chips every 48 hours. Other than that just have a ton of cocaine and marb reds at your disposal.
Hey Zack, thanks for the great content as always! If one was to put these together for a mobility session before/after a workout, would you perform them in this order? Or does it not really matter?
Giraffe senpai, do you have any knowledge about nerve pain during stretches and how to treat that? Over head movements always seem to agitate my nerves and make them flare up.
I was thinking that because I never did such exercise I would have to practice the specific mobility drills for mastering, but I can already do these with ease. The exception that proves the rule.
Hey Zack, how often would you recommend doing these movements? Beginner weightlifter here struggling with keeping a vertical form at the bottom of the snatch :(
Like I said...You have the lower body and you have no upper body, you got a problem building...wait a minute. You have the upper body, and you have no legs, you got a problem building your legs. You have the upper...you have the lower body and you don't have the upper body, the upper body, it is easier to build. So if you have the lower body and you don't have the upper body, it is easier to build the upper body. You have the upper body and you don't have the legs, you got a problem building the lower body... No, you don't understand. You have the upper body, but you don't have the lower body, you got a problem building downstairs. You got the up- legs on the bottom, it is easier to build on the top, so you don't have much as a problem. Yeah.
Love the video, just one question. Don't you feel that the side splits could place excess pressure on the knees and risk injury, especially when you are unable to achieve much depth?
I've been doing them lately and I don't feel any pressure on the knees. I feel it intensely in the outside of my right calf/ankle, and in the front and outside of the hips, with my body compensating by using a ton of lumbar extension. You can make it a lot easier by leaning forward and touching the ground, turning it more into a hamstring stretch, then trying to stand up into it.
I'll be honest, Zack. What helped me a lot was that 5 minute flat footed deep squat. I might point my toes out too much as it is impossible to squat with paralell feet.
Try squatting with your feet parallel around a bumper plate, barefoot or with wl shoes. Unless you're very short where that will be too wide, or very tall where that will be too narrow. If you feel a lot of twisting in the knees on the way down, that will be a lack of internal hip rotation and you should improve that.
I thought I had bad ankle mobilty turns out I have some very very good ankle mobilty, I tried the deep squat with toes forward and I was able to go ATG comfortably
The behind neck version is going to be tough enough for most people. It's a great way to make your body figure out how to relax into a squat while also being active and stable to do the lift.
You say you don’t have mobility in your ankles, but it seems to me that your hip flexors and T bands in your thighs are too tight. Tight hip flexors and t bands tend to protrude your feet outward making you more bowlegged and cause your feet to push outwards. I’m not a physical therapist, and obviously not as knowledgeable on weightlifting as you are, but stretching my hips and t bands have greatly helped my mobility and keeping my feet straight. You put out great content btw and I’ve implemented a lot of it into my workouts so keep up the great videos!!
Yes, avoid lifters for *mobilization*. Flat foot squat. Socks only or flat trainers. If you can squat with a flat foot the ankle mobility given to you by lifters will just be a bonus. Wearing lifters with weight may be a good idea that you will need to decide yourself.
I personally cannot squat below parallel without heel height, I have to lean my torso over damn near parallel to compensate. I've been improving this shit for ten years so it's never going to get much better than it is. A problem when you lack ankle ROM is that trying to stretch in a squat doesn't stretch your ankles much because they're not a position that's placing much load on them. Adding heel height tilts the angle so they actually get a stretch.
Figure out what limits your ability to squat comfortably, probably things like ankle ROM and lack of internal hip rotation, work on those before your squat stretching. Experiment with different heel heights and stance widths and figure out what where your body likes to be and where it doesn't and use that to help improve.
@@jdh7144 definstely not in a rush, it took me six months to be able to squat to proper depth. I just csnt stay there very long haha. Plus keeping toes straight forward is proving to be challenging.
@@AfferbeckBeats thanks. I actually don't have an issue getting down at all, I can squat atg quite comfortably just cant hold it for 5 minutes. Especially not with as wide a stance as zack is using. Why do you say internal hip rotation? I've never heard that being an issue on squats before
A tip for the splits in the end. If you find yourself doing Zack’s version it is not that you are immobile. It is just your thigh bone colliding with your hip bone. You should either point your tors up or stick your butt out( like anterior pelvic tilt it) in order for them not to collide and to sink deeper!!!
I don't like the advice of 'just sit in a squat bro' and hoping the body adapts properly before it gets injured. People with mobility limitations need to figure out what they are, do specific things to improve them, then apply the new range of motion to things like a squat right after. You can't skip to the end with this stuff or you just get injured.