I found kettle bell swings completely got rid of niggling back pain I had put up with for a few years, they also increased my flexibility. I never was able to touch my toes until I started swings. I’m in my 40s busy life, the swing provides a lot of value in a short amount of time for me. Love the vids, just discovered your channel.

Been working on your strength and mobility programs for about a month now. It’s wonderful stuff and I’m still floored at how much content you’ve put together at such a reasonable price. I probably sound like a paid promoter lol but for real I don’t think folks are going to find a better deal anywhere for such high level knowledge and accessible instruction. Thanks for keeping it real dude.

@KierenLefevre

8 ай бұрын

Thank you so much!

WE NEED MORE LIKE THESE VIDEOS MASTER

Seeing pushup in A and BB bench in C, I was a little surprised to see DB bench in S. I figured you might've liked the close chain nature of the pushup for developing sport-specific movement patterns, which may have contributed to it being put above the BB bench but the difficulty in increasing load prevented it from being S tier. But then DB bench went to S tier, so perhaps the close kinetic chain thing wasn't that big of a deal after all. That made me wonder, is the shoulder stress factor alone significant enough to put BB bench below pushups, since it seems like it could be better at developing pushing capacity than both DB press and pushups? Just wanna get a bit more understanding on the considerations of exercise selection, not trying to criticize your tier list.

@KierenLefevre

8 ай бұрын

Absolutely I think reflecting on this I put a lot of emphasis on accessibility and general application of the movement for as many grapplers as possible. My coaching has changed a lot over the years having seen real world application of my exercise selection based on feedback of my grappling clients so I would program a push up before a barbell bench press for most

@coffeeortea547

8 ай бұрын

@@KierenLefevre I see, thanks for explaining and sharing your experience!

Great list Kieren. I think the shoulder stress required to bench press is easy to avoid with small technical adjustments and it's more accessible than db bench press in many ways: you can increase the weight in smaller increments, it's easier and safer to get into position once the weight is heavy, it's easier to find a free bench than the specific set of db needed in a commercial gym and it's more likely to be something you are equipped with in a regular home-gym.

@KierenLefevre

8 ай бұрын

I get where you're coming from but still disagree :)

Awesome video

Big fan of the Swiss bar bench over barbell and dumbbell. Less stress on the shoulder, trains you to keep elbows in and can load it to an obscene amount of weight for that all important gym selfie

Thank you coach....very good video.. What about kettlebell swing and clean and jerk etc...

@KierenLefevre

8 ай бұрын

I think they're excellent. I include a decent amount of KB work in my programs particularly as finishers, some muscle endurance/conditioning work and 'power' super sets

Great video

Maybe some explosive lunges and squats?

I’ve always found my stability to be weak, so the Bulgarian split squat is S for me personally

what do you think about doing 2x full body strength/hypertrophy sessions during times where you are hyper focused on grappling for a competition?

@KierenLefevre

8 ай бұрын

I think this is a perfectly decent routine. I would chuck in some VO2 max or conditioning training ontop and it's an excellent training schedule. How many grappling sessions are you doing?

I'd replace both the glute bridge and single the single leg deadlift with RDLs. Way better transfer to BJJ and allows you to load much heavier giving you far more strength.

I prefer incline bench over the regs

02:03 Literally worst take you can tell anyone on pressing movement. It's actually totaly opossite. If you can engage your back while pushing it's way easier on barbell. Dumbells have better rom but if you can not engage mid back while pushing you can injure yourself on both accesories. I belive its easier to focus on back while working with barbell becouse you dont need to think about each dumbell living on his own. 09:58 That was realy impressive. I think cossacks should be A or A- exercise for combat athletes. Generaly I belive it's good tier list.

Bro overhand pull up or lat pulldown best?

@KierenLefevre

6 ай бұрын

100% the overhand pull-up, weighted if you can

How about Bulgarian bags or club swinging?

@KierenLefevre

8 ай бұрын

Both are decent options but had to cherry picks otherwise the video would be super long. The original edit for the video was 30+ minutes and I cut down half of it haha

Are we including rope climbs with the towel pull-ups? If so, then you've probably just disagreed with every wrestler on the planet. If not, then you've left out one of the best upper-body pulling exercises out there.

@KierenLefevre

4 ай бұрын

That's some crazy hyperbole right there haha. My opinion on grip strength training is always evolving based on experience / research / expert opinion

@NathanAGoss

4 ай бұрын

@KierenLefevre It's not the internet if we don't have hyperbole, my man! But for real - I don't know a top wrestling program that doesn't have a 2-inch wide rope attached to the ceiling (here in the States). Similar for male gymnastic programs! I highly recommend the exercise!

@KierenLefevre

4 ай бұрын

@@NathanAGoss I have 0 experience with rope climbing to tell you the truth, I want to look more deeply into grip strength I may have gotten it wrong here.

S or D best i dont understand

@KierenLefevre

7 ай бұрын

S-Tier is Superior and D tier is D tier dogsh#t haha, S tier is best

What about stronger Knees. Kneepain!?

@KierenLefevre

8 ай бұрын

specifically, to protect your knees you need to strengthen the muscle around the knee both upstream and downstream. Dedicated mobility work can also be very beneficial

@jc-personaltraining491

8 ай бұрын

Which exercises would you sag are the best?

keeping it real this was a terrible tier list

@KierenLefevre

2 ай бұрын

opinions are like assholes, everyone has one

@xhxpe8004

2 ай бұрын

@KierenLefevre you were objectively wrong on multiple occasions

@KierenLefevre

2 ай бұрын

@@xhxpe8004 Opinions are subjective, not objective.

@xhxpe8004

2 ай бұрын

@@KierenLefevre and opinions can still be wrong

@MatthewMessmer-me5ji

21 күн бұрын

Be polite about it. No need to put someone else down for their opinion

L