I reuploaded this video after cleaning it up a little, as it was (more than) a bit scuffed in the original version. Thank you to everyone who had already commented and liked it, please do so again! That would be really nice of you! Thank those 3 who reached out to me to politely let me know of the issues.

Thanks Stud. I have never heard of Kelso Shrugs , I’m gonna try these out today. These seem like a game changer

@Fazlifts

Жыл бұрын

Wonderful! Honestly, I think everyone should do them. Hope you like them

@ew-zd1th

Жыл бұрын

@@Fazlifts do you think kelso shrugs are better for traps and rhomboids than wide grip row?

@randybowman

Жыл бұрын

When I used to do a bunch of calisthenics I used to use them either as a warmup or I'd just throw them at the end of any set of ring rows and pullups. I think we called them scapular pulls or something. Did the same thing with handstand pressups and regular pressups too with scapular presses. Scapular mobility and strength is important for a lot of the calisthenics skill moves.

0:25 Rearward Shrugs 2:08 Cable Crunch 2:54 Leg Curls 3:05 Weighted Dips 3:46 Bayesian Biceps Curl 4:43 Skullover 5:08 Lateral Raise 5:58 High Bar Squat 6:36 Deadlifts 7:13 Close Grip Bench Press

Love when Faz makes videos like this as there's a big chance I'll hear something new.

@Fazlifts

Жыл бұрын

Vice versa big guy! I think the first one at least is quite unique, always been a staple for me.

@freakied0550

Жыл бұрын

@@Fazlifts honestly was my first time hearing about him and the movement. Always on the lookout for new tools to throw in the box.

I added Kelso shrugs into my routine 2 weeks ago after seeing them in one of your previous videos. They will remain for some time. Simple and effective. Thank you.

@Fazlifts

Жыл бұрын

Glad you like them!

*Mentions bald Omni-Man, tags him as: CHAD Side note aside, I have found myself to love the incline horizontal variation of shrugs that mimics the Kelso Shrugs. The rear delts, upper back and upper traps are more directly worked on compared to how I execute my other pulling movements. They are now a staple thanks to you!

@Fazlifts

Жыл бұрын

Wonderful! Glad you're liking them!

Thanks! On it

Was literally watching your video on cable crunches this morning, as ive been frustrated with them for so long. Think ive finally come up with a hybrid of yours and gravity trainings version that I feel the abs working well on with my diy cables attached to my squat rack, my arse resting against the wall seems to really help the mind muscle connection. Gonna try the kelso shrug too, thanks!

@Fazlifts

Жыл бұрын

Cool! I like Gravity, he's the man.

Awesome. So many great insight. Thank you!

@Fazlifts

Жыл бұрын

Glad you enjoyed it!

Cheers Faz. The Kelso shrug looks awesome. Going into my routine. 💪🏼

@Fazlifts

Жыл бұрын

Hope you enjoy it!

Thx BRO! Implementing close grip incline into the program!

@Fazlifts

Жыл бұрын

Happy to help!

Kelso Shrugs looks really nice. I give it a try. I planning to change my program a lot this week: -Replace of chin ups and barbell curls with pull ups and EZ-Curls (some wrist tendon issues); replacing reverse pec machine with BTN Press (sitting on the floor), because I'm excited.

Definitely going to add Kelso shrugs to my routine. Solid list man, and massive back.

@Fazlifts

Жыл бұрын

Awesome! Thank you 😊

Awesome video. Tons of valuable information here

@Fazlifts

Жыл бұрын

Glad you think so!

Great list! Came from BOM 🔥 I've been doing this Kelso shrugs for a while but I called it scapular retraction 😂 I didn't know the name! The bar you demonstrated it with seems to be much better, I'll give it a try

@Fazlifts

Жыл бұрын

Welcome to the channel Pedro 🍻

I've been doing Kelso shrugs directly after my upper back chest supported rows as an intensity technique. i really like it since I find you can squeeze out 4-6 shrugs after you get to failure on rows.

@Fazlifts

Жыл бұрын

Great way to do them. For years I did regular standing shrugs directly after RDLs, it was the only time I did a normal shrug.

Awesome video, Faz! I'd love to see an in depth guide to the benefits/drawbacks of frequent exercise rotation (ie weekly, 3 week waves, months at a time, etc).

@Fazlifts

Жыл бұрын

Mostly rotations are for guys who train with a high degree of intensity, conjugate bros or Brit lifters who do HIT.

@barbellbryce

Жыл бұрын

@@Fazlifts Do you think rotation is also more relevant to someone in a home gym environment where they have less equipment in general?

@Fazlifts

Жыл бұрын

@@barbellbryce they are, but then that's likely due to the barbell itself being more stressful as a training modality

Going to try those Kelso shrugs 💪🏽thanks Faz

@Fazlifts

Жыл бұрын

Hope you enjoy 🍻

I cannot believe no one is mentioning iliac pulldowns

@usamakhanfit

Жыл бұрын

😂

@Fazlifts

Жыл бұрын

They're so undeservedly popular around here lol

Great video Faz. That Kelso shrug fits right into Milo Wolf’s work on lengthened partials. 🤔

@Fazlifts

Жыл бұрын

Good call! You're right, it does fit into that model very well.

Thanks. Go in strength!

@Fazlifts

Жыл бұрын

Always!

I've really enjoyed the kelso shrugs since I needed an upper back movement that wouldn't involve the biceps. After compounds and arm training biceps were getting a bit too sore. Bayesian curls are also S tiet bicep movement.

@Fazlifts

Жыл бұрын

My experience too!

Was doing the Kelso shrug (w/ snatch grip) last night. Big fan.

@Fazlifts

Жыл бұрын

Great! It's a good one!

You introduced me to Kelso shrugs in a previous video. I list them in my workouts as "Faz Pulls"

@Fazlifts

Жыл бұрын

😃😃😃 I'm very proud to hear that

Great video once again. I tried a variation of the shrug back on a chest supported t bar row, it never felt right. After trying it on a cable I really got in the groove with it, great exercise.

@Fazlifts

Жыл бұрын

Yep I know what you mean. Barbells and machines rarely feel as good as the cable for these.

@sdavis7096

Жыл бұрын

So glad I added this exercise in. Over the last couple of months I’ve had mid and upper trap growth like never before. It’s now a staple.

the closed caption when you said paris butler read "paris butterball" lol

@Fazlifts

Жыл бұрын

Well he's definitely not that :)

Love it. I'll try out Kelso shrugs next meso

@Fazlifts

Жыл бұрын

Enjoy!

My list: 1) Bench Press- favorite exercise 2) Seated Overhead Press- always get a massive shoulder pump from this. I even feel it in the side delts. 3) Incline DB Bench Press - Full ROM & Pause 4) Leg Press -ATG of course, hate squats and they don’t suit my built. When I quit being shamed into squatting and moved into leg press my legs really increased in size. 5)Reverse grip lat pulldowns (ez bar attachment) - great mind muscle connection and feels super smooth! 6)Lat Pullover machine -have it at my gym, it’s amazing! 7)Tricep Dips Machine- really built my triceps doing this in the past couple of months! 8)ez bar curls - love them, easy to use, and always get an insane pump! 9)Leg curls- favorite hamstring exercise. 10-side lateral raise machine - the machine has elbow pads, these are the best!

@Fazlifts

Жыл бұрын

That's a really solid list.

@frankiinsane8874

Жыл бұрын

rare list

Good stuff! Have me a few new ideas to implement

@Fazlifts

Жыл бұрын

Great to hear!

Those rearward shrugs sound like an easy way to make your mid back/rhomboids explode. I've never tried fully horizontal ones, but I have experimented with doing some chest supported shrugs on a hammer strength low row (a little more up and back). Definitely can get your traps burning after a few sets. In any case, it feels like training the various scapular motions in a very focused way would be quite useful in keeping your shoulders happy. I'd love to figure out a good way to train the various degrees of scapular depression and protraction, most of what I've tried has been a little awkward. Perhaps I just need more time training those movements 👍

@Fazlifts

Жыл бұрын

Yes in my experience fully horizontal one are far far harder mostly due to a lack of training. You'll progress fast and that tells me the area was previously under worked by traditional exercises

@nmnate

Жыл бұрын

@@Fazlifts I gave the horizontal shrugs a try at the gym yesterday. It was quite the challenge to figure out how to cue the movement without wanting to row (especially with lighter weight). I would imagine it becomes easier as you get stronger. The extra weight will really help keep your arms straight. Rhomboids and mid traps are one area that I want to focus on this year, so I'll definitely keep at it. 👍

Great list. The Kelso shrugs look like some fun. Will add them into one of my upper body days & give them a try. Did you ever do any exercises for obliques or did they develop fine from squats and deads?

@Fazlifts

Жыл бұрын

You'll get a lot out of them! Nope never for the obliques, or any rotational work - I would expect that to be more useful if you're involved in sports which require more side to side stability. Possibly.

@nmnate

Жыл бұрын

@@Fazlifts I can attest that obliques strength is extremely important for baseball and wrestling. Any sport that you do with a staggered stance or that had a strong torso rotation would greatly benefit from working your obliques. I was lucky to have a nautilus machine in my high school gym to do torso rotations. I completely prefer ones where your lower body is fixed and you rotate your upper body. The ones that fix your upper body and rotate your legs (usually kneeling on a pad) seem to stress your lumbar spine more, and not in a good way. Kinda wish I had access to a machine for these kind of movements to train the obliques torsionally, they're kinda awkward with cables. 😅

I love kelso shrugs, thanks for you man! Also I want to get a bigger bench, will it be good to use a 8/5/3 setup on the heavy day then add in additional hypertrophy work? Thanks 🙏

@Fazlifts

Жыл бұрын

Absolutely! You could conceivably add it in twice a week, the recovery cost is quite low as most people are very undertrained in that area.

Gonna post mine before watching by major muscle group with two each: Quads: Squats and DB Lunges Hamstrings/Glutes: RDLs and Leg curls Back: Pull-ups and DB Rows Shoulders: Seated BB OHP and DB Laterals Chest: Flat BB Bench and Dips Triceps: Pushdowns and Skullcrushers Biceps: EZ Bar Curls and DB Curls Traps: BB Shrugs and Machine Shrugs if available Of course my physique has been built on far more than these and I would also have spent more time trying to perfect form from the beginning, but these would be the main lifts I'd try to get good at if I was starting from scratch again.

@Fazlifts

Жыл бұрын

Excellent list!

I think my top 10 would be 10. Cable Egyptian Raise 9. EZ Bar Curl 8. Rope Pushdown 7. Hanging Leg Raise 6. Standing Press 5. Cable Row 4. Dumbbell Low Incline Press 3. RDL 2. Front Squat 1. Neutral Grip Chin Also, what region is your accent from, its cool

@Fazlifts

3 ай бұрын

Midlands, UK

Great video 👍

@Fazlifts

Жыл бұрын

Thanks dude!

I have been doing skull overs for a while, however a trainer from my gym told me that they are cheated skull crushers and should avoid doing that. I did not what to say so I had to stay back to regular skull crushers 😂. Thanks for showing that this is a viable option, especially to elbow pain.

@Anandfulness

Жыл бұрын

Interesting how a lot of cheated versions of techniques are now just seen as variations. I

@Fazlifts

Жыл бұрын

Yeah definitely viable. The exercise actually has a rich history in bodybuilding and has only recently been called the Skullover but it's been around in some form for decades. I'm sure that trainer was simply just inexperienced and meant no harm.

Rear shrug also helps improve posture for pull-ups at full rom

@Fazlifts

Жыл бұрын

Yes very much so 🍻

These Kelso Shrugs look awesome! Should i swap my regular shrugs for them, or add them on top of that?

@Fazlifts

Жыл бұрын

I almost never do traditional shrugs anymore, I always use these. They're infinitely more valuable IMO. I would probably swap.

@kalin.drashkov

Жыл бұрын

@@Fazlifts Thanks

I worked my way up to doing 365 Rdls for sets of 10 and just felt beat up, so I now do stiff leg deads on my slants board with 225 for sets of 20 and 275 for sets of 10-12 and I’ve never felt better!!!!!!

@AndrewFisherOfMen

Жыл бұрын

You get an insane stretch on a slant board.

@Fazlifts

Жыл бұрын

Yep, that's a great example of this principle - Good job.

How do feel about dumbbell upright rows as an alternative to lateral raises? I loved the former but always feel discomfort with the latter; do you find the trap involvement of an upright too excessive? Love to hear your thoughts.

@Fazlifts

Жыл бұрын

Exercise selection is so far down the list of importance. So I'd say don't do anything that hurts because there is always another exercise you can do instead 🍻

Skullover, respect, such an effective lift! Solid list overall, appreciate the tag

@Fazlifts

Жыл бұрын

Happy to! Enjoyed your list in return

Respect

@Fazlifts

Жыл бұрын

👑🤝

I had the same issue with legs, aggravated by following Rippetoe's recommendations. Are you long legged? I am and low bar squatting was mostly building my glutes.

@Fazlifts

Жыл бұрын

Yep totally, shorter leg and especially short femur lifters just won't have these issues because they tend to squat in a way which targets the quads almost regardless of bar position.

Would it be fair to sub in Incline Dumbbell Curls as one of your top recommendations, if working without access to cable machines?

@Fazlifts

Жыл бұрын

Very much so yes. I like that exercise a lot and program it in for clients

I started training heavy vertical scap pulls and thought to myself "why don't I do this in the horizontal plane?" so I started doing heavy horizontal scap pulls

@Fazlifts

Жыл бұрын

Well you're in great company. Paul Kelso was a legend in our sport.

are you planning on making a kelso shrug tutorial?

@Fazlifts

Жыл бұрын

I actually do need to hire a videographer at some point and record a video library for my clients. What do you think would be the most useful for this, tutorial? Video/ebook?

@hasanc1526

Жыл бұрын

@@Fazlifts I'm not sure because I don't know how technical the exercise is. If it isn't too complicated, a video should probably be enough

1:16 thats what she said 1:37 …. another one😂

@Fazlifts

Жыл бұрын

Hahaha!

Faz what are your thoughts on the inverted row?

@Fazlifts

Жыл бұрын

Huge fan!

The moment I started doing dips my bench went into the mid three hundred pounds.

@Fazlifts

Жыл бұрын

A fellow weighted dip enjoyer 👌

My list (Not in order) 1. Ring Pushups 2. Ring rows 3. RDLs 4. Pelican curls 5. One arm Ring curls 6. Pullups (Specially Wide Grip) 7. Bulgarian split squats 8. Ring Facepulls 9. Pushdowns 10. Seated Military Press

@Fazlifts

Жыл бұрын

Very unique list! Is there a reason for the heavy calisthenics bias? Preference or equipment limitations?

@Protein-Man

Жыл бұрын

@@Fazlifts I started "properly" training back in 2021 with bodyweight only, i got rings and fell in love with them! Even now that i go to the gym i still work my chest and back with BW calisthenics only (Ring Pushups, Ring Rows and Pullup variations). Triceps, Forearms, Brachialis and Legs are what i go to the gym for, the rest rings have it covered!

How do you train neck?

@Fazlifts

Жыл бұрын

I personally don't, it would negatively effect QoL if mine was any larger. However the usual range of weighted and non-weighted exercise would suffice.

Draw backs with bench press are it's it's not safe. You need a spotter when going to failure especially under a heavy load. The bar can slip out of your hands and crush your chest. An injury mid rep will cause you to drop it crushing your chest. Seen it happen a few times. Weighted push ups are superior I think because it's safe. You don't need a spotter to go to failure under load. You won't get crushed by the weight it's not falling on you. You just roll over and you're fine. With a deficit you get a deep stretch you don't get with a barbell bench press. The bar is a limiting factor. Even regular pushups touching chest to the floor give you more stretch than a bench press. Because you can retract a little further back than a barbell. Better mind muscle connection when you don't have to worry about stabilizing a barbell, bar path, and holding it steady.

@Fazlifts

Жыл бұрын

In 23 years of benching upto 6 days a week I've never had any of these issues. Not everything you see on social media is a fair reflection of reality my friend.

@brendon2462

Жыл бұрын

@@Fazlifts so you've always lifted heavy to failure alone no spotter? 🤔 Bench seems over rated I did it for years.

@Fazlifts

Жыл бұрын

@@brendon2462 if the bench is not for you, that's a very different point to your original one. I can appreciate individual preferences 🍻

@brendon2462

Жыл бұрын

@@Fazlifts Not about preference just the truth bench requires a spotter. You can't perform it alone to failure and really push yourself. Push ups weighted you can go to failure without a spotter. That's the drawback to bench it's not safe alone. That's all I was saying but good day sir.

@Fazlifts

Жыл бұрын

@@brendon2462 I wouldn't recommend training the bench to failure without spotters or a safety device. It seems a bit of an over reaction to suggest the bench is a poor lift just because it's unsafe when trained to failure without a spotter. Well it's a simple solution, either get a safety setup or don't train it to failure. This is the way I've always trained the bench for over two decades and it's been an effective exercise. It's the way all of my powerlifting friends have done it also and the way many people have benefitted from this lift for many decades now. I'm not saying your personal preferences are bad ones. They suit you and that's great, just like mine suit mine. Surely you're of reasonable enough mind to understand this point Brendon?