How My Deadlift EXPLODED! (600lb Sumo)

[@PeteRubish]

I've never been big on good mornings, but I may have to give them a try again soon! I honestly haven't pushed them in over ten years.

[@AlexLeonidas]

What's up Pete!! Would be curious to see how much you'd benefit from Good Mornings, like going super hard on them.

[@lucasgraeff5391]

good mornings are amazing, im a tall guy and for me they are otherwordly after doing split squats

[@aavila1206]

I can honestly say Goodmornings are the most essential exercise side by side with rows outside of the big 3

[@dalebongolan9393]

@@lucasgraeff5391 I’m j JBCP

[@silatguy]

Maybe you should Pete. I brought them back in my training about 2 months ago and started with light weight but doing them beltless.....added about 75-100lbs to what I was doing beltless and my squats and deads feeling verry strong and powerful-Prs every week after 25 years of training.

[@uncagedpine9589]

I want to say thanks, i started weighted pull-ups because of you and in only a few 25lb weighted pull-up workouts In got straddle front lever. Full front lever is one of my main goals, finally getting closer to it.

[@AlexLeonidas]

Excellent bro!! Keep grinding towards that front lever, it's close if you already got the straddle.

[@freehatespeech6804]

Wow. I can do weighted pull ups with more than half of my bodyweight, and I can't front lever for shit. Seems like the weighted pull ups corrected some lagging area you had, while I probably am lagging in some other place

[@bigpicturegains]

Exploding deadlifts can be hazardous to one’s well being

[@Shotty21000]

Only Chael Sonnen is hazardous to one’s health.

[@imsorrythankyouplease7613]

@@Shotty21000 I know what people are thinking, “what about Chris brown?” Shame on those people! Classless!

[@6pac.]

Crazy I'm going to do them right now. I have the bar loaded ready to go.

[@pumasamackata408]

Just uploaded 485lbs conventional

[@imsorrythankyouplease7613]

@@pumasamackata408 “Exploding” not “Uploading”

[@petersoar2886]

I neglected lower body for years too. 6 weeks of HB squatting got me to 405 which granted me a 462 conventional deadlift without training it in that time period. adding in RDLs for high reps because my hip hinge was deaddddd, for 2 months, pushed me into the 500s from the floor, for the first time in my life. I maybe pulled 4 or 5 deadlifts from the floor in about 5 months. pulling from the floor years ago as a primary strength builder was killlling me with fatigue. I'm excited to carry on down this road with you, Alex. good stuff. Good mornings might be next! strength is strength!

[@AlexLeonidas]

Now that's what's up!!

[@TheGoldenPower_]

I remember when you hurt your back, that was a lesson learned, that video made me extra careful on good mornings and I realized how much better it is for the posterior chain to just build slowly! Definitely a movement you take your time with!

[@TheChosenOne2023]

Wow Alex seeing that clip of you talking from 2017 just seems like a completely different person, you've matured and changed so much over the years, been here since 2017 when I first started lifting 💪

[@usamakhanfit]

I've had a similar experience. Heel elevated high bar squats + Sumo deadlifts have blown my quads up like crazy, been getting a lot of compliments on how big my legs have gotten. Also sumo stance box squats + pause sumo deadlifts have been helping me a lot. Super excited to test my max in the next 4 weeks as both lifts are feeling pretty good atm.

[@slackerm1]

Any knee pain with the lifting shoes?

[@usamakhanfit]

@@slackerm1 At times there was but it’s all gone now. I usually do mobility and movement prep before the workout and static stretching after it so I think that’s helped a lot.

[@LiamJesty]

Before starting this video I already knew that it would be a love letter to good mornings! Very cool to see your new thoughts in contrast to your old thoughts, one after the other. You should consider adding that contrast into some future videos, as I think it would make for some seriously progressive and informative content.

[@AlexLeonidas]

My man! Thank you and I appreciate the feedback, will definitely mix in more last content to show the contrast.

[@attilafitness]

Best fitness chanel ever. Forever changed how I train

[@sam-mu8tm]

Facts

[@remilardinois9973]

Man this Video just motivated me so f*cking much that I'm now gonna Squat and Good morning my soul out of my Body. Alex you freaking Rock!!!

[@AlexLeonidas]

Hell yeah Rémi!!

[@mysticthi3f924]

Loved the video Alpha. You have come a long way and I have learned a lot from your journey. Keep it up bro.

[@Ketobodybuilderajb]

Little did I realize that it was mostly my lower back holding me back.. not leg strength. Fixing that weakness was worth it's weight in gold

[@AlexLeonidas]

I feel you on that! Correcting your weak link is so key and the lower back is a common one.

[@NoMoTheUFO]

I agree, goodmornings is a top tier exercise. Goodmornings helped me add 200 lb+ to my deadlift in a year and a half. I recently done 600 lbs SSB goodmornings beltless and it has helped me have a bulletproof posterior chain. Great video and keep it up. 855 lb deadlift coming soon. Stay tuned. Let's be GREAT!

[@AlexLeonidas]

Now that's insane, Jeff!!! 🔥🔥🔥

[@NoMoTheUFO]

@@AlexLeonidas Keep up the good work. Always great to see you continue to make progress. Be GREAT!

[@STLhumanity314]

Jefffffffffff

[@NoMoTheUFO]

@@STLhumanity314 What's good champ?

[@STLhumanity314]

@@NoMoTheUFO just watching you murder weights 💪🏿

[@stevenpurchase1010]

In prison, while getting 50-75 grams of protein a day, with two Ramens a night being my supplement, I did 605 at 178, and this is how I did it: Before I started lifting, there was a group of lifters, all of whom were much larger than I was at 158, who had 385 on the bar. None of them could get it. It didn't look heavy to me, so I asked if I could try. It was (heavy) but I got it. When I started lifting, at 31, I didn't do deadlifts, but I did squats. After some months (I don't recall how many), I decided to see where my deadlift was at. I did 405×4, and thought that I may have had another one. The following week, I got 405×5, and thought I had another. So I did 405×6 the following week. What I learned from that was squats bring up your deadlift, and one set, after after squats, when the relevant muscles are in you are in a fatigued state, is enough -- assuming that you are pulling a good weight relative to your body weight. Deadlifting was a part of my routines probably 20-25% of the time, but it was always one set of stiff-legged deadlifts with my knees locked and taking the bar to my feet. Nine weeks prior to the meet, for 5 weeks, I did those at a rep progression of 10, 9, 8, 7, 6, with 405×6 being my last before transitioning to the competition style which, for me was sumo. I went to sumo because I hurt my back at the spinal erector tendon, the first time I attempted 565. The sumo was easier on the injury, but initially 315 felt heavy. But I adapted, and without a doubt, the conventional style helped me sumo because of the greater emphasis on the spinal erectors. Anyway, to assure that my stiff-legged was progressive, I would perform this calculation using the Epley formula. Say I did 315×9 and wanted to know what weight to use at 8 reps to produce a better 1RM estimate than the set of 9: 315(39/38)=323.5 I would have to do something better than that 323.5. And I always did via the back and leg strength produced by the squat. That was fairly early in terms of my learning, and it doesn't have to be nearly as much work as he is describing. I've proven that on many.

[@JmgStrength]

I used good mornings as my main hinge exercise, when I injured my QL last year. It was the only hinge movement I could do without any pain, but now I can finally deadlift again with no issues!

[@2caiden4u]

Going for my first 405+ deadlift on friday. Then my goal will be 500+ by the end of the year, and 550 before I turn 17. Thank you alex for all these gains and for making me raise my standards. Youre an absolute beast and my inspiration 🔱

[@AlexLeonidas]

Setting the bar high, let's get it bro!!

[@nonachyourbusiness1164]

Do that and you're a true legend

[@2caiden4u]

@@nonachyourbusiness1164 deadlifted 420 yesterday 😎, 500by the end of the year hopefully

[@nonachyourbusiness1164]

@@2caiden4u Absolute chad. Keep it up!

[@hassanoffical181]

I'm so close to a 405 deadlift, I think I'll probably hit it in a month or two.

[@nonattylimits]

Thanks to you, RDLs have transformed my deadlift strength

[@con999t]

I’ve been doing good mornings since I seen your video a month or two ago. Love them unreal stimulus and I’m not wrecked like deadlifts

[@dylanmanlyfitness]

This information is legit! I switched to conjugate 8 weeks ago and my deadlifts has blown up without even doing them! Focusing on quad biased squats and pure hip hinges is the the truth 🔥

[@AlexLeonidas]

Focusing on the two extremes = crazy gains!! 🔥🔥

[@deadsick95]

Loved this one Alex! Didn't take the good morning seriously in the past even though you recommended it. After added it in properly I've noticed deadlift gains too! Also, what weightlifting shoes do you use?

[@AlexLeonidas]

Get on them ASAP bro, the gains are not normal! I use these shoes amzn.to/3Mnf2vE

[@domepiece11]

I like Do-Win. They tend to be wider than Nike, Adidas, etc. They are also one of the originals!

[@domepiece11]

FINALLY. Someone references the squat-hinge continuum! 👏🏻👏🏻👏🏻 Deadlift bar? Alex, I highly recommend buying and trying Mr. Infinity’s VMO board, ie adjustable metal slant board. I’ve been doing front squats with lifting shoes on the slant board. Way more bang (hypertrophy) for less buck (weight)! The quad burn is INTENSE. I also use it for Poliquin Step Downs.

[@Croissantrophy.meme.channel]

Alex always delivering some great fu *quack* ng info

[@agoodname8111]

Loving this advice. I've also put less into lower body training than I probably should. Starting a new term at school in a couple weeks and looking to set up a serious program so this really helps

[@nmnate]

I got my squat shoes about a month ago. Previously I had my heels on change plates (sorta works, can be a little awkward to walk the weight out). I think I might actually like squats now. I realllly feel my quads. I'm also trying to cue getting my knees as far over my toes as I can with my flexibility (and without affecting my balance). It feels like it makes a massive difference.

[@naturalstrength8393]

It just hit me when you said the goodmorning will be about 150lbs less than your RDL, that explains why I felt too beat up to deadlift the following day last week, I thought I'd do pump work but it was actually heavy when you think about how much less it's supposed to be compared to the RDL.

[@cyke767]

Just the Video I needed! Been Plateauing on my semi sumo dl as Well and have been incorporating squats again a few weeks ago! But will definitely incorporate more GMs too. Thanks a lot Alex!

[@CL2K]

I've got actually the opposite issue as you - my quads are tree trunks and I'm freakishly strong there, but my back was lacking. I did 500 on high bar squat without too much difficulty last summer, but when I went for 500 on sumo, I got it off the ground, but it broke down right below my knees. That's what got me to up my game on back, both upper and lower. Seriously makes my pulls blow up! But with the hip hinge, I generally prefer doing lots of volume on the reverse hyper machine instead - glad my gym has one! You get the same moment arm since the weight's hooked to your ankle, and instead of inducing bending of the spine, it forces a stretch on the hamstrings. So I also superset leg curls with them to get my hammies warmed up! And once again, like with good mornings, getting comfortable with light weights is real important before going heavier. Louie Simmons from Westside Barbell actually invented the RH machine as rehab for lower back. Bless his soul!

[@unholydiver1095]

Good mornings is definitely an exercise I want to implement in the future. So far I am seeing good results with doing RDLs and weighted back extensions (influenced by KneesOverToesGuy). Maybe I'll switch it up and include some good mornings

[@AlexLeonidas]

Good combo right there! Adding in Good Mornings would be the icing on the cake.

[@Daniel-ii6rq]

Damn this making a strong case for me to stop skipping legs I hit a plateau on dead’s been stuck at 455 for 5 for the past 2 years now but I’ve never really gotten into squatting.

[@AlexLeonidas]

Bro with squats and goodornings you'll EASILY surpass that 455x2, mark my words.

[@keelanenns4548]

I’m convinced. I’ll add good mornings to the program

[@MM-ug5ec]

Alex I absolutely love your content. Please could you do more calisthenics videos again soon 🙏🏾 keep up the good work 💯👍🏾🇬🇧

[@AlexLeonidas]

Summer is upon us homie, definitely going to bring you more calisthenics content!

[@MM-ug5ec]

@@AlexLeonidas thank you brother 👊🏾😎

[@valentinocozzi]

Me: only does rdls and front squats Also me: *deadlifts 4 plates for reps without a proper deadlift program in less than a year* Now Alex with this video confirms what I was thinking, if you train hip hinge variations properly and at the same time also a squat variation you'll end up stronger on deadlifts no matter what, yes you could be stronger by performing deadlifts directly but still, some type of carryover will occur

[@AlexLeonidas]

Exactly bro!!

[@N_L12]

Facts. By doing rdls, jefferson curls, nordic leg curls and 20 kgs weighted pistol squats, my first deadlift was at 100 kgs for 63 kgs bw.

[@dannybautista8817]

Did you see significant growth in the quads with front squats ?

[@kiranmcbanana6350]

How much do you rdl?

[@valentinocozzi]

@@dannybautista8817 yes my quads grew a lot , although at the beginning i preferred to use low bar back squats, after that first period i specialized on feet elevated front squats and thanks to all of that my legs reached 26.5 inches

[@SV010-p5t]

Goodmorning and rackpulls. You gonna be a beast in no time

[@jacobwoods6153]

Conjugate has blown up my lifts. I have a lifting background but I stopped for a couple years. Prior to stopping my max conventional dead was roughly 420lbs. Ive been on Conjugate for a few months and I'm at a 470lbs deficit at 185ish lbs. I havent done a normal conventional but ive heard its a 15-30ish percent carryover so we'll see. Nevertheless my lifts have really gone up in a very short amount of time.

[@oscarswider]

I personally prefer C4 or nitroglycerin, but these methods are great too! 💪🏻💥

[@smartsimplefit]

Agent Orange enjoyers check in

[@burritodog3634]

tannerite gang wya

[@whatsgoodhoe1658]

Yeaaaah good shit Alex!

[@Chris-jn8gd]

You know what I wanna see you do some type of combat sport lol Your strong asf bro

[@AlexLeonidas]

That would be awesome! Though my height would be a problem considering the amount of muscle I have, unless I were shredded again.

[@PauIdenino]

@@AlexLeonidas Check out Baby Hulk on youtube, he's an mma fighter, short but super jacked.

[@TRoninYT]

I've started doing ssb goodmornings fairly recently after your videos on rdls vs goodmornings. Realized how well that hit the posterior chain with far less weight than rdls or deadlifts. I also learned recently not to do too much volume while also trying to get close to failure at the same time. My back didn't like that.

[@vojtechrac7023]

Yo, do you even feel gamstrungs whe you do ssb good mornings? I almost dont, all lower back - and i think i do it correctly. With straight bar its all hams, but ssb? It sits too high. Im not complaining, just asking, if you feel the same.

[@TRoninYT]

@@vojtechrac7023 with goodmornings, rdls and other posterior chain movements I tend to feel highest fatique/pump/burn in back and glutes, but most soreness after in hams. I've had plenty of times where I thought I felt nothing in my hamstrings but those were later the only thing that hurt. I've only incorporated ssb gms in, so I don't have experience with straightbar. I just love the ssb. I'm positive I saw Alex make a video on straight bar vs ssb goodmornings for his experience

[@vojtechrac7023]

@@TRoninYT Aight, thats good answer. And its probably good for you too - you make damage in hams, but blood is in back, so you can contract it properly and avoid injury.

[@athefitz]

Thanks for reminding me to keep those good mornings in my program! I completely freaking forgot to add them to my next meso. Unfortunately My gym is closed for a month so I’m in a globo gym with no barbells until it’s reopened.

[@kman12275]

Good mornings for the last month have been blowing up my DL too. I'm taller so I get more stress from even less weight it's great. I don't even count the GM reps I do so many

[@cooperhewes]

Great video. Good mornings have been a game changer for me as well. Spinal erectors were my weak link for squats and deadlifts and the good morning has been the solution. One thing to note is that it's important to keep your range of motion constant in order to ensure you are actually progressing with these. Reducing ROM even slightly can result in a massive weight difference. You can also progress the range of motion if that fits your goals. All-around great exercise.

[@lucasjohnson2184]

I did SSB Squats and RDLs for a year. I got to 450x5 ssb and 505x5 rdls. I started deadlifting a month ago(sumo) and I can already pull an estimated 611 pounds

[@lucasjohnson2184]

my highest real lift will be 525x4 this saturday.

[@AlexLeonidas]

That's absolute INSANITY bro!!!! Well done.

[@william_liljeberg]

Goodmornings is the only exercise that i've found that actually grows my hamstrings at a good rate. In all other hip hinge, my glutes takes over and gets most of the stimulus. Goodmornings are amazing.

[@edtheangler4930]

I could finally squat today after almost 2 years of back problems, only 190lbs for 3 with many reps in reserve but I should get back to 315 in no time. Getting thicc again this year

[@AlexLeonidas]

Muscle memory's got you covered!

[@edtheangler4930]

@thespiritbomb My english isn’t good enough to explain, but I had a pinched nerve that goes trough the posterior chain. I stopped training legs and slowly started stretching until I could get my palms to the floor. Yesterday I could finally squat again and it felt fine

[@tommendham7686]

Doing good mornings in a public gym gets you the funniest looks lmao. +does anyone know how to bias the lower back when doing them, bc my hamstrings and glutes are on fire but my lower back is fine which is odd bc it’s a weak point

[@AlexLeonidas]

Best way to bias the lower back is with a high bar position, inverted SSB, or seated good morning

[@formersperg5288]

Strength is never a weakness

[@jakezaragoza6091]

Alex your like the Hulk brother!insanely strong💪🏽great advice.Good mornings progressing.squats progressing .always used to work posterior chain But now work and Building strength through Good mornings & squats👍🏽

[@barbellbryce]

Would love to hear how you utilize dynamic double progression for good mornings? As in when do you rotate the variation and/or add weight/reps?

[@silatguy]

Yeah Good mornings are blowing up my squat and dead-from the dead literally and before the year's over I should have my first natty 700 lb conventional deadlift

[@AlexLeonidas]

Amazing OG

[@PhilFitworldexposed]

YEAAAA WE AT THE BUFFET RIGHT NOW

[@kiranroberts]

Pete Rubish said that his quads blew up when he was doing low bar bac squats, purely because of the increased load. Your quads must move through flexion, irrespective of bar placement, so I’m not sure about the need to use “quad dominant” squat patterns.

[@henryg3702]

Agreed

[@Krizzee]

Gotten back into deads after fixing my form and I want at least 6 plates by next summer

[@RtsFps1]

Im just like you I am a low bar wide stance posterior chain squatter. I squat flat feet. I don’t see much quad growth even tho my numbers are increasing so I use Hack/V squat for accessories. I’ll try out Squat shoes as you suggested!

[@camsfitness1745]

I getting more stronger with bigger lift numbers is an amazing thing to do

[@marijnkriegsman]

Alex, I think if you really want to you could hit a 10xbw total in the 74kg weight class in the future, your relative strength is incredible. It would be the ultimate statement of what natural lifting can accomplish

[@marijnkriegsman]

440, 530, 660 or something in those ranges

[@wangflop]

It's never too late for good mornings

[@AlexLeonidas]

Word!

[@pterpsvin8887]

Please do another collab with Justin or Phil

[@AlexLeonidas]

Would love to

[@bn-fc3qs]

Do deadlifts translate to performance during sports like wrestling and track? Thank you for the great videos.

[@AlexLeonidas]

For the most part, the best wrestlers and track athletes all deadlift

[@bn-fc3qs]

@@AlexLeonidas thank you

[@357-swagnumultramagax9]

Deadlifts helped fixed my back pain and posture so I definitely think it helps in sports

[@PauIdenino]

Yea imagine if you need to lift someone up or have a powerful sprawl, a stronger deadlift would help

[@TrillzMMA]

how do i improve conventional and trap bar deadlifts without doing them?

[@AlexLeonidas]

Everything said in this video applies

[@oscarswider]

From personal experience: hack deadlifts have a lot of carryover to trap bar, minimal carryover to conventional though.

[@Imjustboredd-2]

This fucking duo is insane .

[@heath6809]

What do you think of back extensions vs good mornings?

[@AlexLeonidas]

Good Mornings are a better mass builder given the absolute loads. But 45 and 90 degree back extensions FEED into GMs, so I'd recommend them.

[@ciandoyle3076]

Would love to see a 'what I eat in a day' type video

[@ivanpuskaric6851]

Matt Wenning is always advising squatting in flat sole shoes, so no heel lift, and also to keep shins paralel, no knees over toes. Your thoughts on that as it is known you follow and apreciate Matts work?

[@AlexCWill]

Hey Alex when it comes to strengthening the spinal erectors, do you think that getting stronger on lifts like good mornings, back extensions, Etc can heal a herniated disc? I have an L5-S1 herniation and I’ve heard from people like you and KOT guy to “bulletproof” the low back and I’m wondering if through training, you can actually heal the disc.

[@Timothy_Himothy1]

Never done good mornings but my deadlift was at its peak when I’m as constantly doing barbel full stretch GHR’s which is super similar to a good morning but easier id imagine. Gonna get after it

[@John-oj7hf]

Starting to take good mornings seriously, really want to rip 455 on rdls for reps

[@divicospower9112]

Fun fact. At the begining I only did stiff legs deadlift for my legs. Then I moved to conventional and I struggled. Why? Because my quads were too weak. I could lift the barbell 10 times on stiff legs but only 2 times with the same weight on conventional.

[@The3Lego3Freak]

What do you think about doing low bar squats for strength gains and smith machine squats with plates for elevation for quad hypertrophy? Great video as always Alex

[@sam-mu8tm]

7:29 do you start your lower body day with GMs ? I get so fkn sore the day after doing them

[@AlexLeonidas]

I do GMs right after squats, 2x a week

[@maxl.5297]

Oof. Glad you found your style by now... 2017 AlphaD definitely looked strange. 🤣

[@AlexLeonidas]

Lmao thanks would wear wifebeaters and old/ripped track pants 😂

[@shadowalker8068]

3 plates 45 each side in 5 months worth I usually don't do deadlifts when I do no gloves or belt required 💪. Squat and bench I do. On lower day I use converse shoes.

[@corenko]

Alex, my quads are growing nicely but my Squat is VERY Weak (195lbs PR) How do I get better at this lift? Do more hamstring work or something else?

[@azazelito8906]

Im not Alex but I would recomend you combine volume squats (5x15 or 10x10) with other movements like bulgarian squats, lunges and ab work

[@corenko]

@@azazelito8906 Yessir thanks

[@CoolColJ]

squat is usually quad and back limited, so beef those 2 up

[@magnus263]

Romanian Deadlift Bulgarian split squat Give a try

[@dimitar2367]

i wonder what are your thoughts on kettlebells have you ever made videos on them ?

[@TheLethalknife]

What do you think about seated good mornings, like what Olympic weightlifters do from the floor?

[@denoffitness3379]

❤❤❤❤gold content for natty lifters hands down. Blessing for natty community.❤❤❤❤❤

[@dailychatwithadam]

great vid

[@TheLakeJake3]

Alex is one of the only guys I can hear say "didn't want my quads to get TOO big..." and I think wait let's hear what he says

[@tariqo16]

i been thinking about the good morning ever since i heard about them but it's scary so i just dodge it i will give it a shot now

[@jeronimoortiz522]

What's your opinion on lifting shoes?

[@AlexLeonidas]

Love them bro, see 3:30

[@jeronimoortiz522]

@@AlexLeonidas Nice. I was considering getting a pair of Adidas Powerlift 4, any suggestion?

[@sebbyswole]

Gms r the best for raising deadlifts and I feel like they r pretty specific for conventional. My Gm goes up my conventional does

[@bennettgeller9871]

where the squats at?

[@AlexLeonidas]

Did you not watch the video?

[@Josh_tippie]

@@AlexLeonidas lmao 🤣

[@Enmanuel_V6]

I’m tall and very posterior chain dominant I have huge glutes and hams but I prefer close stance squats idk why

[@demiurgeobzen327]

I'm kinda the opposite, I'm putting much more emphasis on upper body as I do lower. My quads and ass are huge (lol) and I've always been able to put up big numbers on barbell squats, they don't need to get any bigger as I'm trying to slim down.

[@pekka7656]

just did a 225 bench pr, but as a short arm guy, my dead dead lift pr is 3 rep 315

[@Kodeee]

did you try good morning sitting? I tried it and felt much more comfortable. Another thing, what do you think of the atg squat with ankle elevation, is it good or is a normal squat better? thank you

[@AlexLeonidas]

Good for the lower back but not much else. ATG squat plus heel elevation is superior for quad development especially the VMO.

[@jacobsobelman3923]

Can good mornings be done in a high bar position? I don’t quite have the mobility to comfortably get into the low bar position

[@MonkeyBarsEveryday]

Yo how many inches are your arms cold unflexed?

[@bones2937]

Was the 600 done w a dl bar or a stiff? I can’t rlly tell by the video.

[@AlexLeonidas]

It's not a deadlift bar, just a basic one you'd find at any local gym

[@nomadicstrength]

Uh....why the quack at 11:00 ?

[@AlexLeonidas]

Was 5 seconds delayed my bad

[@nomadicstrength]

@@AlexLeonidas LOL I figured it was for when you said ass 😂.

[@Ewarriorrr]

what about glute ham raises for sumo dl

[@dashingszn9676]

Is it good enough to do 6 sets of hamstrings and 8 sets of quads a week

[@AlexLeonidas]

Should be even but you'll probably be okay with that.

[@637dionne]

Would front squats be a good quad builder exercise as well?

[@AlexLeonidas]

Absolutely but you will be limited by your upper back. A high bar heel elevated squat is likely a better choice.

[@deku2399]

Omg ur video timings are perfecttttt Me: I want big errectors Alpha Destiny: got it Me: I want bigger deadlift Aloha destiny: gotchu

[@mvilatusell]

Hi Alex, amazing progress! Do you still present linear progression in the GM?

[@adriano1309]

Yoo Alex, someone at my gym showed me a weird way of doing SSB squats with the barbell since we do not have an SSB bar, where you use straps has handles. I thought it was unsafe since it would be unstable but the guy was repping 225 like nothing. Would you recommend or is it too dangerous?

[@Bananamontana22]

Dude i am so motivated by your progression in the lower body department, last mounth i got to pr in deadlift 190kg conventional and in squat 175kg but since then my lower back is so fried i can't even do other leg compounds other than RDL and that done in the 15-20range. Will back extensions help my situation If i do some sets in a very high rep range?

[@baileylark7572]

Do some body weight reverse hyperextensions like every other day. I promise you it will get better

[@Bananamontana22]

@@baileylark7572 thanks a lot brother

[@FaysalAlZand]

Should you do these after squats or after deadlifts?

[@eh_75]

Hi Alex! Just wondering...do you think a bodyweight reverse ring fly and bodyweight ring face pull superset with progressive Overload of adding weight is enough to replace Band face pulls and Lateral raises for building those 3D yoked AF shoulder muscles ???

[@Bhisma93]

Hey Alex! I just was curious on what you do for mobility? Do you supplement with yoga or any specific stretching/mobility routine?

[@zeruic]

we wear the same socks... does this also contribute to the deadlift pr?