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Instruction unclear. Doing 3x5 bench press

@christopherseat9871

Жыл бұрын

🤔

@briccshitthouse

Жыл бұрын

🤣

@bmstylee

Жыл бұрын

While drinking a gallon of milk with some hip draaaahhhhvvvveeee.

@rylonyoung2971

Жыл бұрын

I love sets of fahve

@hasanc1526

Жыл бұрын

@@rylonyoung2971 as long as you use hip drahve

Can confirm, front squats are immaculate. My biggest deadlift PRs have always come on the heels of front squat training blocks.

@zackhurwitz9441

Жыл бұрын

As Zack said in the video, I'd debate the single most important movement in strength/sports performance. S tier movement.

@XSR_RUGGER

Жыл бұрын

Same here. I was doing light technique with snatch and c&j but the bulk of my training that was devoted to FS. I love and hate the FS

This is Pendlay's old program. Front squat, snatch grip deadlift, push press.

The elusive frontsquatch roaming the forest with huge quads and enviable t-spike mobility.

@AJAllen31

Ай бұрын

What do you mean T-Spike mobility?

@ericrydman7098

25 күн бұрын

​@@AJAllen31t spine? (Thoracic spine)

Front Squattin has improved dramatically physically and mentally.

I knew this was why I got so strong in the summer, doing mostly fronts, snatch deadlifts, cleans and push presses, thanks to that my ohp went up as well

These 3 exercises are almost the exact same in one day of a minimalist workout I built for low skill barrier to entry for sports with an explosive power demand (though I did snatch grip high pulls instead of SGDL and zercher squats were allowed as subtitute for front squat). The push press is a GOATed movement that I don't understand it's lack in popularity.

@gotentk4

Жыл бұрын

why do you think bench press is more popular than push press?

@MrSpicabooo

Жыл бұрын

@@gotentk4 simply bigger numbers, people like big numbers

@strepie93

Жыл бұрын

@@gotentk4 Rise in popularity in the 1950s with the origin of powerlifting along with the adoption in bodybuilding. This popularised the movement in the general population since that became more mainstream later on, especially in the US and Europe.

@utgardkraft1412

Жыл бұрын

It has low popularity because it is hard... doing more than 3 reps in it usually gets most people huffing and puffing. Its about ego, haha

@retardno002

Жыл бұрын

​@@gotentk4 I think big chest is hard to resist for gym bros, so bench wins...

A final fantasy 8 outro track? I see you're a man of culture

thats the kind of content I love. Plain and simple, no bs, just improve. GREAT STUFF!!!

I hope you guys know you make my day every time you upload a lift companion and motivate me to train harder and get better every day

@cadonicocadoavo7523

Жыл бұрын

they motivate me to train better and get harder every day

zack I always get something very valuable from your videos, my training always improves as a result. I appreciate the content!

I love youe videos, they are always straight forward no bla bla. I am at the start of my weightlifting journey after a year of regulat strenght training and your videos are THE best on YT imo. Thanks for your effort!!

Brilliant. This works for weightlifting for sport performance training perfectly. Don't worry about the technicality of the snatch and clean & jerk. Hit these three, throw in a day 2 of strength and day 3 of conditioning and you're going to be a monster. It's why I put these movements into the TFT-Thruster plan I wrote for my side project. Good stuff Coach Z.

We also have the weighted calisthenics total: muscle up, squat, dip and pullup

Just got our of the gym, love this workout 💪. Fun, feels good and finished within

All 3 of these are in my routine, I front squat twice a week. I alternate between clean stance deadlifts and snatch grip deadlifts and alternate between push presses and strict press I can also back up Zack’s statement on front squats not deadlifting for 4 months I went back to movement one day for fun and added 15kg to my PR, so what Zack says about front squats is 100% true

Reminds me of the Kloov power week-end competition, with 6 lifts : snatch grip DL, front squat, clean and strict press, jerk from the rack, hang snatch and thrusters.

@corncakes

Жыл бұрын

Thanks for this comment, had no idea about klokov's competition. Dude has a godlike strict press

Makes great sense. Very appealing. One thing that surprises me is doing it only once a week. I’ve experimented with a lot of types of strength programmes and the thing that works for me is frequency and intensity; maxing out every day and switching out the movements when I start to stall is where I make the most progress, and these kinds of movements are perfect for it.

Starting to program for next week. Gonna get these in the mix.

Really, you're videos are so damn enjoyable. Amazing camera angles and awesome content/info.

“Push knees into the ground on the way up.” Just tried it and it’s absolutely the perfect cue!

Love how the song at the end caught me completely by surprise. IYKYK.

I've been trying to get my friends to focus on front squats and snatch grip deadlifts more. I added them in after getting a sikastrength program and it's hard to describe but I feel over all more athletic compared to before and along with my squat and clean going up substantially I also now deadlift more convential than I do sumo which is secretly what everyone wants.

Awesome 👍. I'm just getting started with resistance training I hope to start doing these lifts someday

One thing that really helped me break the mental barrier: VIDEO. Look at yourself in a vid like you would another person; if you'd say to that person "You had more in you" then do more. If your strength is there, the Pig Squat routine helped me quite a bit actually, the first 2 times I did it in pounds I had a PR at 445 then the second one at 450lbs after the final single. You just get into a flow-state where you're not looking at the weight like the number says, you're thinking its only 20lbs heavier than the prior set.

Great video and great content ! Nice work Zack !

Saying this before completing the video. Z press gave me crazy good results while I wasn't training bench press. Basically, find the most disadvantaged variant of the movements you seek to improve, and max them out as safely/effectively as possible.

one off your best videos

Ok Zach. Anyone tell you you seem to remind them of the actor Vince Vaughn? Keep it up. Fun, honest and educational! 🎉

implimented this into my training with the push press, front squat and snatch deadlit. seeing results already

Glad you corrected the order (13:21). Nice numbers and an interesting plan. Liked, subscribed and rang the bell.

Love the zynachino throw at the start

I agree to all of those lifts! Good choices!!

Great video!!!

I've been unable to workout consistently because of work scheduling and have been doing something similar twice a week. Nice to now I'm not totally off base even if I'm not a full on weightlifter!

Love the content ZT. Gonna get one of those shirts, great design!

This video is the reason I started a training block with FS/SGDL/PP as my main squat/pull/push variations. I use a nSuns/531-ish style template where I work up to heavy to set of 3 - 5 reps on the main lifts with back off sets. Current maxes are 175kg SGDL for a triple, 112.5kg FS for 4 reps, PP 70kg for 7. Ratio is all over the place but upper back mobility/strength (FS) and overhead stability (soft elbows, PP) are increasing massively. Added some overhead squat and clean technique recently. Your videos on powerclean technique (knuckles down) have helped a lot. managed a 80kg power clean today. Might consider getting some coaching for snatch and C&J technique in september. Thanks for your quality content Zach!

@pbalazs

10 ай бұрын

would you mind sharing the program you came up with?

Great stuff!

i love these 3 exercises, alway have had at least one of these in my program, the line of thinking seems sound.

Final Fantasy VIII music in the outro had me in the feels.

@finalfantasy8VIII

3 ай бұрын

Balamb Garden ftw 🙌

Love pushpress, such an underrated one.

Awesome info and that tune that played at the end of your video😀FF8 classic

Priceless knowledge; easy to understand. Recovering powerlifter here. Seeking a new beginning.

@zackhurwitz9441

Жыл бұрын

What was your injury? if you don't mind talking about it.

@aristotlewasnotafanofplato3661

Жыл бұрын

@@zackhurwitz9441 I appreciate you asking -- herniated disc(s) with surgery x 2. I think a combination of less than ideal technique and muscle imbalance. Front squats (new), wide grip snatch deadlift (new) and push press (already doing) have been very helpful/ will hopefully address missing core strength/stability and at the same time strengthen posterior chain. Hoping for carryover to powerlifting...and lengthen the amount of time I can still compete/strength train. Are you an olympic lifter -- the more I learn, the more I have absolute respect for the lifts.

@zackhurwitz9441

Жыл бұрын

@@aristotlewasnotafanofplato3661 I had the same injury, along with a small stress fracture in my sacrum. Due to some very similar issues with core strength, probably mobility as well. Definitely better men you could talk to about Olympic lifting, but I'll offer whatever valid advice I can give you. I've been fortunate enough to have a very wide experience in strength training. Never competed in Olympic lifting apart from a couple strength competitions/medleys, but I have constantly used the lifts having played high school and college football, wrestled, ran track, then later got into jiu jitsu/MMA and strongman (nothing at a high professional level mind you) and now I train to perform in the military, which is basically the same stuff from MMA and strongman. Front Squats, along with progressively overloading core movements like planks rebuilt my low back when I couldn't deadlift. Front Squats are a hack, true S tier movement. Olympic lifting and it's big, supplemental movements are going to be outstanding for your powerlifting.

@aristotlewasnotafanofplato3661

Жыл бұрын

@@zackhurwitz9441 Sorry to hear about your injury -- but I am duly impressed and grateful with what you shared. Thank you my friend.

@zackhurwitz9441

Жыл бұрын

@@aristotlewasnotafanofplato3661 you as well

love this! Keep up the great wwork Zack

Hey man. Good info, good form and good luck.

fantastic depth

Great video

Would be sick to see a collab with Dane from Garage Strength

Yep, these three are a perfect foundation.

Ive trained pretty hard three days in a row but I have to try this tomorrow

dude that knees down que has helped my zercher squat a lot. I dont have the mobility with really long arms for the front squat.

Can’t agree with you anymore. Awesome video!

It is nice to hear, that front squat is so hight rated. I really struggle with back squats, because of my long legs.

I will try thx !

That's the heart of my regiment. I alternate strict and push pressing, front and SSB squats, snatch grip deads and high pulls. Add in dips and pullups, sled, and maintenance work. Builds strength and aesthetics... I also do heavy cheat barbell rows instead of deads sometimes.

@JavierTinggy

Жыл бұрын

Your program sounds great, would love to learn more about it in detail, particularly the sets and reps and splits!

End music is from Final Fantasy. Loved that

Great idea, great vid. I'm 57 and after spending first 14 months of Covid in Cambodia w plenty of gym closures, hard to find quality protien and then a broken toe I came back 2 years ago to ATX and was weak as hell. I was huffing n puffing doing 5 rep deadlifts w 135 lbs. Then I spent 6 months doing Dead Snatch Pulls instead but going slow on negative. I mostly did sets of 5. Never had any more than 100 lbs on bar. After 6 months I tried 185 lbs Deadlifts for sets of 5 and did it no problem. Then I did 205 lbs Deadlift for 4 reps. I never did 1 deadlift that entire 6 months and never did a Dead Snatch PULL more than 100 lbs. You speak the truth Zach... Thanks

I love doing Snatch grip Deads and Frankenstein squats

I guess great minds think alot: Alan Thrall included front squats and push press to his top 10 exercises

Can't snatch at my home gym but this gives me ideas on how to add the snatch movement at home. Will have to strict press while seated too :(

Cool part is they compliment each other in a single workout as well. Back when I was in college almost 20 years ago now I could only train 2x per week and this was one of my days exactly. Closest I ever got to dunking a basketball at 5’6”, 3 fingers on top of rim.

Great tips and advice. How many days a week should I do this? And what days do you recommend?

Final fantasy music at the end was a real treat

it really worked for me

I have back issues and back squats mess me up, but front squats help everything.

A cue for the SDL I’ve heard that I found helpful was “legs strong Low back working”

i have never Olympic lifted...i have never crossfitted...i have done powerlifting...i am a bodybuilder at heart...i love this mans passion, i truly find you entertaining and i think Olympic lifts are way more of a spectators sport for sure. my question without sounding like a scrub is...y do freewieght squatting to build strength at all...the instabilities involved and lack of isolation which u try to achieve in the front squat are hindering your goals...the linear hack squat allows pushing to complete failure safely and isolates and development of the quads is superior...not saying to never do the lift it does require practice but the method of this strength building seems not optimal...zack if u read this please hit me up and let me know if uve ever tried them to enhance your skills b4

I was just wondering what was the best bang for my buck and then I saw this video. I love KZread

Me and my friends do powerlifting two totals. Front squat, OHP, and zercher dl. Or PW3 zercher squt. Weight dip, jefferson dl

This has the added benefit that the numbers seem to be similar magnitude, whereas in powerlifting, the squat and deadlift disproportionately contribute to the total, and even more so in the crossfit total (aka strengthlifting total) since the strict press is even lighter than the bench. Maybe this could be the Telander total? These would also be good for strongman. Front squat is very important as it mimics front-loaded carries. The push press is the pressing staple. Even though strongman has a lot of hip hinge-type events like deadlifts for reps, 18 inch deadlift, etc., snatch grip would still be very good for that upper back and posterior chain strength, and still behaves as you intend to be a happy medium between the different strength sports.

There is also the Pendlay total. Max Clean, Squat And Push Press.

Yeah, I can see someone getting pretty frigging strong doing these consistently.

I hated doing aB workouts and couldn’t find my depth or groove in back squat . I did nothing but front squat for three months . Progressing from 135 to 285. As a result my core became solid and when I tried back squat it blew up by 40+ pounds

I usually start with push press, followed by front squat, then snatch deadlift with last set adding shrugs.

All I did was snatch cj and fs for three years, and pr’d on back squat , bench press, chest to bar pull-ups , thrusters, muscle ups increased without practicing them .

Zack dropping gems

Dude these are good lifts! You are strong!! Good lifts for overall strength increase?

This video is so cool! I was thinking of doing un A and B training like SS but with these movements. A: Front squat Push press Clean grip deadlift Row B: High bar squat BTN push press Snatch grip deadlift Snatch grip rows What do you think? Wh

I'm calling it front squatch from now on. You are so strong Zack, it's always motivating to watch your videos. Does anyone know if it's normal to only be able to front squat like 30% of your standard back squat?

@mactimo333

Жыл бұрын

definitely not normal. if you just started with front squat there is some learning curve involving thorasic stability and lat flexibility and ankle mobility that may be inhibiting your progress. Check out some videos on these also start doing some standing overhead push press a few times a week as they go well with front squat progress imo

Zack, any thoughts on the Pendlay Total? Made by Glenn Pendlay: Back Squat,Power Clean, Push Press. It's more for field athletes, football, fighters... I suppose.

Subscribed! May I know how long does it takes for you to complete the whole session? Due to time constraint I try to hit the gym 3 days per week in less than an hour, preferably 45 minutes. But mostly it took me around 60 minutes in the gym.

Love snatch grip deads and front squats. But for me and my programing, I use them as secondary movements. That doesn’t mean I don’t do them heavy but by their nature they are lighter. I use the reduced capacity for load to help regulate my total training volume.

Holy cow that outro song took me through the nostalgia machine.

Grams and grams of winstrol.

lovely snus toss

There's also the other total. Consist of: Clean, Bench press & OHS

Hey Zack. Great content. What’s your suggested reps/set scheme for this and number of days training per week/split.

@Smudg3lord

Ай бұрын

I’m sure he said work up to a 3 rep max on all movements.

currently doing a power lifting program and my trainer put in both front squat and snatch grip DL as accessory work lol

Clean Pull/Snatch Balance/BTN Snatch Grip Press would be another sick total 🗿

I've chopped it even simpler than that. Clean and press with a front squat between the clean phase and the press phase.

@Smudg3lord

Ай бұрын

That’s called a thruster.

Zack, how about zercher over the front squat… what do you think… the front squat with long arms is a little hard.

Should do more front squats. Noted!

I am 31 years old and have been training since I was 15-16 on and off mostly on and also done Martial arts for several years as well, I trained mostly "like a bodybuilder" the last 8 months or so I have changed to a more strenght based training my deadlift went from like 175kg or so to now 240kg, my current goal is to get to 250kg then focus more on my squat that is currently 190kg.

@LucasDimoveo

Жыл бұрын

How much do you weigh?

@yagsipcc287

Жыл бұрын

@@LucasDimoveo 92.7kg as of Monday, I have been dropping in weight for a while now while all my lifts go up. I am not lean but not a fat slob ha I am 5foot 6.5 inches as well I am pretty big even more so for my height. Want to drop down to around 80-82kg (around my fight weight) just have more size now than when I was fighting.

@LucasDimoveo

Жыл бұрын

@@yagsipcc287 you are super strong! I’m 5’7 at 190lbs /88kg, and can’t back squat over 184kg

@yagsipcc287

Жыл бұрын

@@LucasDimoveo Thanks bud :-) My Squat is down a little bit since I have been putting so much into my deadlifts I have 3 days to train I work 4 days all 12-13 hours long all nightwork. So my training days are Back, Legs and chest with some accesoris work. change the order around but its starting to take its tole tbh, going to throw in some more volume work every other week should help a bit. But thanks :-) working hard and alot of it is mental in my eyes. Keep it going bud :-)

can we PLEASE invent the front squatch

I fear and love front squats lol working on my knee health before I get back under a bar to do any squats at all tho. By June I think

Do you ever use bands on your strength lifts for explosive training?

Push press does wonders . Love to do them during my week

I have a lot of trouble catching the bounce out of the bottom of clean and heavy weights and get piped by it. What can I do to help that?

Final Fantasy 8 Music. Instantly Subscribed lol.