SQUAT CHEAT SHEET!

[@USpatriot741776]

What do you think of this split: Day 1: Hammer curls Day 2: Barbell curls Day 3: Alternating curls Day 4: Incline curls Day 5: Barbell curls Day 6: Tricep extensions Day 7: Rest

[@AhmedSalem-yw6jn]

too much frequency for triceps?

[@milez077]

Too many compound lifts. Rip your CNS.

[@sethgolcar5209]

I will need a cheat sheet for rest,

[@anthony_82pl]

I think you have too many rest days

[@jugulardiver5288]

What is the Rest muscle?

[@michaelbexarthomas652]

I have NEVER heard that technique of the military pressing out of the hole! That makes sense on many levels. This would alleviate a decent amount of weight but also make it so your elbows stay in alignment keeping the chest up and the bar path straight as possible. Thank you for this!

[@podcastmachine8617]

Actual Squat tips start at 7:30

[@Euphytos]

Yusuf Variawa thanks

[@sanjaynahar2161]

Euphytos deshi deshi basara basara!

[@anshbaral155]

But watch the whole video if you dont want to miss out.

[@dgilme2007]

Thanks

[@AspireWu]

Thank you! On my lunch and just want to see the tips

[@gottfriedosterbach3907]

You look more sunburned every video. At this rate three videos from now you might literally be on fire.

[@BrianAlsruheOfficial]

I drive a jeep without a top or doors, the redness shall continue.

[@gottfriedosterbach3907]

Brian Alsruhe With those pointed ears and the red skin don't be surprised if priests start showing up and dowsing you with holy water. Just introduce them to reps for Jesus and you will be fine.

[@adamek9750]

get suncream lol, skin cancer is a bitch

[@Re3iRtH]

How would you know?

[@kmofighter1]

Brian, I referenced you during an interview and threw your name around when asked where I got it from. It was the bit about being 'too blessed not to" and I feel like it applies to everything and it's made me be less of a bitch lately. Instead of coming in as a regular welder/fabricator I was offered a management position. Still super stunned. Keep doing what you're doing.

[@BrianAlsruheOfficial]

That is so awesome brother!

[@BeyondPrideMF]

what video is that?

[@fitnessabdul6811]

How're you doing now?

[@QQyoko]

THANK YOU SENPAI I was watching videos of my squat the other day and noticed that basically the whole thing sucks. Hopefully these cues help me fix things - your squat series already gave me some helpful tips.

[@BrianAlsruheOfficial]

I hope they help brother!

[@ardnfast]

Man I've squatted some pretty solid weight before (for reps) but after listening to your cues I immediately jumped under my olympic bar and tried them out, to be honest I felt more in the groove than ever before. Game changer. Thanks bud.

[@matcoddy6097]

the wedge between the bar and the floor while setting up the squat is a great cue , and one that I never heard, Wish I had though

[@BrianAlsruheOfficial]

Glad it helped man!

[@DurusTelamon]

Great tips on focusing on 2-3 queues at a time. I am guilty of trying to fix too many things at a time. Q&A 1. Atlas Stone training video - How to setup/build a stone platform and set up the floor to not smash the concrete (oops). How often to use tacky vs no tacky. 2. How to viking press - I have found tons of log and axle videos, but can't find anything on setting up a viking press, what the technique is, general rules, how to breathe (top or bottom), where the pivot height should be relative to your height. And differences in facing vs looking away from the apparatus. This event seems to be coming up more often now. 3. How would you set up the giant set training while on a significant weight cut? I have seen a lot of different opinions on high intensity/low volume vs low intensity/high volume and was curious what modifications you would make to your giant sets. 4. For your gym series - what equipment would you consider necessary "must have" for having a strongman oriented gym, what should be on the "really nice to have" second tier, and what would be lower priority but still nice to get? I am trying to get a training crew together (home gym, no cost) and I am having a hard time getting people to come out. Wondering what I should prioritize in my purchases.

[@BrianAlsruheOfficial]

Great Question, I will add that to the Q&A list! Hopefully I will be able to get to it!

[@alvinotafoya9198]

Now after a month of your squat cues, I am working little by little on your deadlift techniques. I've worked you strict overhead press tips and having great success with it.

[@alp27hd]

perfect practice makes perfect....... great video man

[@BrianAlsruheOfficial]

Thanks man!

[@alvinotafoya9198]

Thank you for video, these lifting queues have greatly improved my squat and I thought I was a good at squatting before this. I am 49 years old and I couldn't feel any better. No back pain or anything, this video is helping me not only in strength but longevity, I can vision myself squatting well into my 50's and beyond.

[@sokhavalunghar6049]

I'm 4 years late for this video, but this is the First time hearing the military press in squat. And good motivation and content. Thanks

[@parkerhays2841]

The second I saw the title of the video I got so excited.

[@austinadkins9113]

Parker Hays same here. I need squat help and Brian has it

[@BrianAlsruheOfficial]

Hahaha that is great man!

[@mellowbill8473]

Alsruhe, you always remind me of that quote from Hemmingway. The best people possess a feeling for beauty, the courage to take risks, the discipline to tell the truth, the capacity for sacrifice.

[@BrianAlsruheOfficial]

Dude that is amazing, thank you so much!

[@basedstruggler3436]

That point about how queues recycle is brilliant. It’s something I’ve definitely experienced. I’m a lot stronger now than I was a year or two ago, but I feel like I’ve spent a lot of time performing less efficiently because I’ve lost track of certain points over time and didn’t make a habit to continuously review them. Because of that, there have been times where I know I moved 200 pounds way better and tighter back in the day on a squat than I did 335 in the present. It was because I lost track, got distracted, and usually didn’t have a map to guide me once something went awry. I also think I had too much of an all or nothing approach. I would actually some times make a diagram or list of queues like you said, and maybe review it before a session (not often enough though). However, I would just try and do them all at once, and then beat myself up for not mastering all the queues right away. If that approach didn’t work for a few sessions in a row, I would just say screw it, and chalk it up to overthinking. This video is gold. I know that there is no such thing as a perfect lift, but there is certainly a best way, a great way to lift. I feel like I’ve been there before. In fact, know I have. I just need to tap into it more often, as often as I possibly can. My results have been great already, but who knows what could be possible if I string together many of these sessions in a row?! You have an incredible mindset, and are an excellent and humble dude, coach and general person. You have a way of lighting a fire under people’s asses, inspiring and making them want to be excellent without so much of the bro attitude that fills this industry. Thanks, Brian.

[@georgeh2111]

awesome awesome advice...i think everyone will pick up at LEAST 2 or 3 queues that will help their squat numbers or at the very least their form and safety..

[@BrianAlsruheOfficial]

Thanks so much George!

[@emZee1994]

the cue about pushing the bar like a press during the squat sounds genius. will definitely be trying that tomorrow

[@quarter6858]

Fuck i just came back from a squat day, now i want to squat again

[@BrianAlsruheOfficial]

Hahaha!

[@nickb2541]

Without doubt this is one of the very best KZbin channels. Intelligent, informative and well presented. You have a really good way of explaining everything, and at the same time it's very motivating. I'm learning a huge amount, having been training for a few years - thanks very much, I'm sure the channel/website will go from strength to strength ('scuse the pun :O)

[@ericmaher2316]

Hi Brian, I keep coming back to this video cuz every time I do it’s a winner

[@joemaranowski3829]

The "military press" cue made a huge difference for me. I feel way more in sync coming out of the hole now. Thanks Brian you're the man

[@BrianAlsruheOfficial]

I am so glad it helped!

[@grahamcallaghan3317]

Watched this video this morning. Went to the gym. Squat PR! Thankyou Brian 👍

[@BrianAlsruheOfficial]

That is so awesome!

[@ryanhoughton5476]

Love this, always try and apply a few cues each session. Must admit I'm bad at this sometimes though, particularly for bench so looking forward to that video

[@bonesshakin2543]

For the Q&A: how do you breath during farmers walk and other carries? A big gulp of air at the start is obvious, but how do you maintain the pressure during the whole walk?

[@GojiradeathCrew]

So far I have the best luck with watching this video before squats and then analyze 3 things where I’m lacking and focus on those for the following sets.

[@rato_gordo]

Hei Brian! Squated today earlier, and remembered the walkout cue you mentioned in another video, now watching this one, awesome! Thank you very much!

[@BrianAlsruheOfficial]

That is so great!

[@kavinpatel2748]

Brian no lie brother but you've seriously helped me with my squat. It was stagnant for the longest time but the belly breathe added 30lbs since April. Thank you.

[@BrianAlsruheOfficial]

That is so awesome! thank you!

[@jibbie09]

Hi Brian. Love the tip on pushing the bar up military style coming out of the hole. Definitely trying this

[@BrianAlsruheOfficial]

Game changer, my friend!

[@xTigerWise]

the "Push knees out to initiate descent" tip is a GAME CHANGER ! Thank you so much Brian !

[@GNARkill1129]

Incredibly excited for this series!

[@aarond2753]

Pushing up on the bar like a military press. Ive never heard that que, and it sounds awesome. Im gonna give a shot. Thanks Brian!

[@BrianAlsruheOfficial]

Best thing ever man!

[@travelinganvil5711]

Dude, I love the energy and positivity.

[@BrianAlsruheOfficial]

Thanks so much man!

[@spicnspan320]

Great tips! I've started doing these cue sheets for all of the lifts just on my own volition and it's helped me to remember everything, especially being a newbie.

[@BrianAlsruheOfficial]

That is so awesome!

[@shearel3]

Hey brian, yours stuff is rad, just ran across it and your explanations on lifts are amazing!

[@McMeatBag]

I 100% agree with you on the "pushing your butt back" cue. I think it stems from geared powerlifting and for some reason, people thought it would be a good cue for raw

[@BrianAlsruheOfficial]

Totally agree!

[@davei7010]

That military pressing tip is no joke!

[@BrianAlsruheOfficial]

Hahaha best thing ever!

[@efitwithnick]

That’s that level-up video. Good shit, man.

[@TheKurtlocker]

Brian, I immediately went out to my gym and did a few squats and flexing my butt and pushing out with knees was $$. Thanks for the tips! Hopefully this helps, I had a grinder of a squat day last week

[@cbleflar3480]

Brian - for the Q&A - can you cover your thoughts on getting athlete buy in as a coach/your coaching style in general. Keep up the great work man!

[@brandonlingstuyl1643]

i like his movements of squatting his explanation is well said

[@andrejohan2425]

any advice to fix muscle imbalances? especially traps and lats. thank you and keep up the great work

[@sessh9600]

You helped me a ton getting past plateaus and making gains thanks your a beast

[@BrianAlsruheOfficial]

I am so glad man, thanks!

[@TheLouisianan]

Watched this video just to waste time figuring my squat was already pretty good, but the bit about trying to push the bar so it bends around your back helped a lot. Made my 5RM weight feel easy.

[@jponter]

These are great cues, will be working on some of these today. Thank you

[@guisilva3990]

Hi Brian! Thanks for the great informational vid! It sure helped with my squatting On another note...had to bail on a heavy set of squats just yesterday and thought that 'how to bail out of a squat as safely' would be an interesting topic to address

[@gutaraneko]

I have a few questions: 1) Does taking pine pollen really boost testosterone? How can I raise my levels? 2) Is there any way to making lifting and cardio more fun? 3) Do you do anything for muscle imbalance in the quadricept? My kneecap shifts sometimes and I think I need to strengthen my VMO to improve my knee stability. Squats probably don't help solve muscle imbalance issue because stronger muscles get stronger and weaker ones may remain under-utilized 4) What's your mobility workout like? Does being flexible help prevent injury? 5) I heard lifting heavy weights makes you prone to constipation : ) That's not true right? Thanks for all the great content Brian

[@BrianAlsruheOfficial]

Good questions man, I will cover some of them hopefully in the Q&A. but I have made videos on a lot of the stuff you asked brother.

[@adammarsh8739]

Love the video, thank you for the information.

[@АлександрАнохин-ц6д]

Q&A: 1. Why do you estimate your arms as "short"? Because of reach (how many? Confess! ; - ) or length from finger tip to shoulder or height/reach ratio or you cant touch your knees not bending? Thick arms sometimes look short, are you 18" or 19" thick? 2. What is your best double overhand grip AA deadlift? 3. Your DL PR almost = your SQ PR. My best DL is 50 kg heavier than my best SQ. Is my back strong or my legs are weak? Should I try to shorten that distance? Is there any "right" DL/SQ ratio? 4. If you SQ ATG what is the difference in weight? Sticking point is always 3-5" above parallel, so why not use full range of motion? Thank you, good strong man!

[@dawnnorris7849]

Great video. Q&A topics - Managing rest How many days between sessions, training split.etc. I do 5/3/1 right now and go bench / squat/oh press/deadlift with a day in between. Just general guidance on that type of thing. Thanks

[@BrianAlsruheOfficial]

Great Question, I will add that to the Q&A list! Hopefully I will be able to get to it!

[@senseismith7293]

Can't wait for the rest of this series

[@Smoo7hy]

Brian i flex my butt at the top and then push my knees out like you said but it physically seems impossible to keep your butt flexed while descending. am i doing somethihng wrong? are you still flexing your butt when actually going down?

[@venkteshprasadmayarao7265]

I don't think you're supposed to flex your butt while going down

[@Smoo7hy]

thanks! thats what i thought lol but wasnt sure

[@giladkiorescu779]

Smoo7hy haha same

[@l4dcartman]

That's how poop happens.

[@BrianAlsruheOfficial]

Yea man, the flexing of the butt is just to fire your posterior chain and getting your hips under the bar to start. It doesn't stay flexed.

[@otka4al4o]

Awesome idea, can't wait for the OHP video! Your tip to constantly try to accelerate the bar has already helped me quite a lot. When you finish with the cues for the big movements could you do a video explaining how to properly perform assistance work - e.g. stiff-legged DL, good mornings, all that good stuff?

[@BrianAlsruheOfficial]

That would be a lot of videos man, like for ALL of my assistance work? And i do a lot of assistance stuff that other people wouldn't think of.

[@otka4al4o]

Brian Alsruhe Well, really I meant one video for key points on assistance movements, maybe one per assistance work for the big 4 if you have time. Doing stuff others are not doing is one of the reasons why your content is so good!

[@matthewlock888]

Great content Brian, always look forward to your videos. This cheat sheet is excellent, used a couple of cues on my squats this week to good effect. When will you be sharing the other big 4 lifts videos?

[@BrianAlsruheOfficial]

Just as soon as i have time to make them my friend!

[@olivierpaalvast1213]

Yeahhh squat day today and then this video pops up. Cheers man!

[@jpj]

Great info, as usual, Brian! Thanks for the great content.

[@bhh1988]

Q&A! (First of all, I always get something good from your videos. Your tips are really well-explained, logical, and most of all, original! A lot of other channels seem to regurgitate same tips amongst themselves, but from you I get tips I never heard before that also truly work). 1. I'm curious about your story about how you deadened a nerve in your hip-flexor and couldn't lift your leg. I'd like to know in detail what happened, what the symptoms were, and how you overcame it. I think it'd be educational and inspirational. 2. Front-squats...I feel like what limits me is actually my ability to keep my elbows up. I can do it in the first few reps, but when the weight gets heavy my elbows start to sag and shake violently, and my fingers feel like they're about to pop off or snap. What does this mean? Is this normal? I feel like the limiting factor is supposed to be your leg/hip/lower-back strength, not the ability to keep elbows up. Is there an accessory exercise I can do to improve this?

[@BrianAlsruheOfficial]

Great Question, I will add that to the Q&A list! Hopefully I will be able to get to it!

[@benbray4982]

Dude I remember reading your first logs back on tnation way back when... must have been 10 years ago? thanks for sharing all this great knowledge. I'm glad you're starting to reach a larger audience all the best bro

[@BrianAlsruheOfficial]

Thanks so much for staying with me so long brother!

[@АлександрАнохин-ц6д]

Q&A: 1. Why do you estimate your arms as "short"? Because of reach (how many? Confess!) or length from finger tip to shoulder or height/reach ratio or you cant touch the floor not bending knees? Thick arms sometimes look short, are you 18" or 19" thick? 2. What is your best double overhand grip AA deadlift? 3. Your DL PR almost = your SQ PR. My best DL is 50 kg heavier than my best SQ. Is my back strong or my legs are weak? Should I try to shorten that distance? 4. If you SQ ATG what is the difference in weight? Sticking point is always 3-5" above parallel, so why not use full range of motion? Thank you, good strong man!

[@BrianAlsruheOfficial]

Great Question, I will add that to the Q&A list! Hopefully I will be able to get to it!

[@meldrego8583]

So so good stuff. Brian you rock!

[@gnodlem]

Q&A question: how would you recommend integrating strength training and training for the 2 mile or 3 mile run for various military physical fitness tests?

[@BrianAlsruheOfficial]

400 meter repeats at your split times, decreasing rest as your progression. Nothing works better than those.

[@judddaigneau2414]

Mark G - Alan Thrall has a really good video on that subject.

[@gnodlem]

Judd Daigneau hey thanks for the reminder, I know I've watched it before but I'm due for a review.

[@gnodlem]

Brian Alsruhe appreciate the response brother, since I started powerlifting a few years back my 2 mile has always been the most difficult event to maintain

[@L33TTechReviewer]

Great video! picked up some things. can't wait for the other videos especially the deadlift

[@BrianAlsruheOfficial]

Absolutely, I will get them up just as soon as i have time to record them!

[@davidisbell2601]

Haha. Wow, there is a lot more that goes in to the squat then I thought. Thanks for the video Brian, I'll be sure to be a lot more conscious of my lifts from now on (especially the underated things like unracking, the walk out, etc...).

[@BrianAlsruheOfficial]

if you get it your walkout and set-up down then it will automatically add pounds to the bar just at your current strength. It is the entire game!

[@TheMarkws]

For your Q&A. What are the advantages of ramping sets over straight sets you recommend?

[@BrianAlsruheOfficial]

Great Question, I will add that to the Q&A list! Hopefully I will be able to get to it!

[@tonyshoeball7759]

Would you possibly be able to make a video on how to train/practice the viking press without the implement? Love all your videos, keep up the great work helping us all!

[@BrianAlsruheOfficial]

Without the implement, no man. Your best bet is to drive up all of your pressing numbers. As far as the movement goes, it is just about the easiest press we do in Strongman. If you other numbers are good, your viking press will be good as well.

[@garypriest7679]

I really liked the part where you said to press the weight up. I never have heard it before. Thank keep it up👏🏻👏🏻👏🏻💪🏼

[@BrianAlsruheOfficial]

Best cue ever man, it is a game changer

[@BryanOrton]

Squatted yesterday! Gonna give those cues a go on Saturday :)

[@BlueCollarCombat94]

Q and A questions. Whats your opinion on box squats? Do you feel they benefit raw lifters? Do you think power cleans should be done on squat day, deadlift day, or ohp day since they tax so many muscles? Do you feel its better for someone to pull sumo as an assistance to conventional or are they better off sticking with movements that closer mimic the conventional pull? Do you do anything on your off days? light conditioning and active recovery or just strictly rest

[@tommyboyfitness]

Yes Brian I believe I’m going to steal from you quite a bit out of this list brother thank you for the info

[@MasterOfSquirells]

Great video Brian. I was 'losing strength' on my squat and deadlift for several months until I realised I just wasn't putting in my usual effort into setup and bracing!! Looking forward to your deadlift cues for sure. Would love to hear your tips for weighted pull up progression (since yours is WAY better than mine!). I've been stuck at 100lbs for too long than I care to admit - I got there within about 2.5 years of training and have been stuck there for the last 2.5 years! Doing fairly typical cycles which go from high volume, lower weight to low volume with higher weights over say a 2 month cycle. Clearly not working though!

[@BrianAlsruheOfficial]

Yea brother, bracing is the ENTIRE game! And i cover some of that in my pull-up profession video, that should get you started!

[@MasterOfSquirells]

Thanks Brian, will check that video out tonight. Very inspirational channel and great info! Will order a workout program from you once I'm done my current cycle as I'm loving your style of working...although I dread the conditioning work haha!

[@themonk51]

Awesome video. Thank you very, very much.

[@xxcrysad3000xx]

It's easier to go from average to good than from good to great, and it takes even more dedication to go from great to outstanding.

[@DavidGarcia-jl4kc]

Great cues! Thanks for sharing.

[@BrianAlsruheOfficial]

Thanks for watching man!

[@theodoricthegoth4027]

This cue cheat sheet is perfect, cant wait for the rest!

[@BrianAlsruheOfficial]

Thanks so much brother!

[@crazycougar9344]

These cues are great man thanks

[@jetjames420]

You and mark Rippetoe are responsible for 85% of my cue arsenal

[@Anghardel]

Thanks for the video Brian! Great job simplifying what can be a much more complicated topic. Been enjoying your vids for a while but just now followed you...because I'm a goober and kept forgetting to do so. Question for you: Tips to keep yourself focused when you're working with inadequate rest? I'm a dad of 2 (soon to be 3) and average about 5-6 hours of sleep per night because the early morning (5 am) is my only time to workout. Since lifting is a mental game I'm convinced that I can reasonably overcome my physical fatigue - just looking for some direction. Keep up the great content!

[@BrianAlsruheOfficial]

Great Question, I will add that to the Q&A list! Hopefully I will be able to get to it!

[@emZee1994]

Brian my question is *how do you program for people who can not do the main lifts because of bad mobility?* do you regress the movement? do you just focus on mobility as much as possible and leave strength for a later date? how would you do it?

[@michaellonghenry9374]

Can you talk about shoulder mobility for the squat? I can't get a full grip on the bar and even my partial grip puts a ton of strain on my right elbow; so much strain that it's a constant annoyance for the next few days.

[@chelseythomas388]

Awesome infortmative video. Im not sure what Im doing wrong but the flexing my butt actually makes my squat worse. I have to break at the hips and knees simultaneously or hips first with them slightly back. I dont blame you, I blame my body mechanics. Thanks for the going over the cues tip. That will be monumental. For Q&A what was your favourite place that you have traveled to or want to travel to?

[@andrewmcmahon6432]

Hi Brian my question is regarding the overhead press. when I'm struggling to finish a set is it better to lower the weight or switch from strict press to push press for the last few reps. Thanks for all your great videos

[@JorgeGonzalez-sx7fk]

Andrew McMahon lower the weight

[@BrianAlsruheOfficial]

Great Question, I will add that to the Q&A list! Hopefully I will be able to get to it!

[@plantech101]

Fantastic video! Thank you so much.

[@Asator87]

Great tips as always but I have many problems following this. For instance when i try to squeeze the bar like you do, i can barely lift bcoz i just get tired from all that squeezing .Any of u have the same prob?

[@sitdwnandhngon]

I appreciate all the free content, I've binge watched your videos since discovering them. Do you recommend wearing weightlifting shoes for every squat session? Do you ever use them for deadlifting?

[@3Q2HFNILQHF]

so looking forward to this!!!! thank you!!!!

[@marcsteubing5312]

Excellant Video I watched it like 4 times I really appreciate the Help. I am gonna apply these to my squat. I learned alot.

[@BrianAlsruheOfficial]

That is so awesome man, i hope they help!

[@marcsteubing5312]

Brian Alsruhe they will because you teach and explain everything like no other.

[@anthonyhaga7559]

Hi Brian! I was wondering if you could help my bracing? It seems that all the pressure ends up in my head rather my abs. I'm pushing my abs out after inhaling but it doesn't seem to work on anything besides the pendlay. Thanks in advance keep up the great work!

[@akhil1753]

So even in the low bar position you have to say upright? But won't the low bar position tilt your upper body to some angle?

[@R0krSam]

Awesome tips Brian! Any thoughts on how to know if high or low back position is the best for your squat?

[@m4113rd43m0n]

Q&A: what's your book recommendation for the summer? and when will you come to Europe? keep up the good work and thank you.

[@BrianAlsruheOfficial]

Hahah I'll come to Europe whenever someone wants to pay for my trip! As a start-up, I still have never received a paycheck. Unfortunately, i can't afford that kind of thing right now.

[@m4113rd43m0n]

Brian Alsruhe working at a startup I understand your struggle but there is hope 😂

[@aaronmconie534]

Question for Q&A: For an overweight beginner wanting to get into strongman what would be good for both losing weight and increasing strength?

[@BrianAlsruheOfficial]

Great Question, I will add that to the Q&A list! Hopefully I will be able to get to it!

[@aaronmconie534]

Brian Alsruhe thanks mate look forward to you next videos I'm learning so much from you.

[@kaankulekcioglu1445]

This is an old video but maybe you'll see my question here. The military press wue kinda throws me off a bit. I find if'm locking my lats all the way through i have more power. Maybe i'm queing it wrong to myself?

[@chimairanl9043]

Q&A question....how to hold barbell in your hand (palm/fingers) for push/pull movements

[@BrianAlsruheOfficial]

Hmmmm I am not really sure i understand the question.

[@djdeej.]

Brian... good sir... If you have to choose between getting a reverse hyper or a ghr machine, due to space/cash constraints, which would it be? Basically which is a must have for long term back health? I'm thinking the hyper... but don't they both sort of work the same muscles just in different ways? Thanks.

[@BrianAlsruheOfficial]

They are definitely 2 very different things, but if I only had the money for one, I would choose the GHR because it is more versatile. Theennn I would buy a "Stand-up Desk" that looks an awful lot like a reverse hyper!

[@djdeej.]

Brian Alsruhe Great. Thank you. GHR it is then. I'll find other tricks like the desk to get more reverse hypers in.

[@porks3745]

I loved your stories about older trainees. Do you have any inspirational stories about younger athletes training at your gym as well?

[@BrianAlsruheOfficial]

Absolutely, they will hopefully come into play with more podcasts

[@moorebarbell5979]

For the Q&A: I think I saw a copy of "Wild at Heart" by John Eldredge on your bookshelf. How did you like it? It really resonated with me. What other books have you read related to it, and how do they influence your philosophy On life? I know you've mentioned the Tim Ferris type of books you've read before, but since this falls under more spiritual/personal development I'm curious as to what else you've read in this category.Thanks!

[@BrianAlsruheOfficial]

Right on man, hopefully I can get to that during the Q&A!

[@jessebradford3900]

When you drop down as you push your knees to the side, do you sit back right after you do that? Or if you push your knees to the sides, do you just automatically go down as your supposed to? I push my knees to the sides but I don’t know if I keep going or sit back.

[@stevenguymon2392]

Where do we submit our Q and A? I have trouble when I put on a belt. When I put on a belt (especially with my deadlift) when I go down to pick up the bar my belly runs into my legs and I can't get down to the bar like I can without a belt. I am now getting into weights (400 + where I am not comfortable attempting unless I have a belt). I am closer to a keg than a six pack and am working on that but there has got to be something I can do now to get comfortable with a belt.

[@thetruth5232]

Wear the belt a little higher on the front than your back, Or get a 3 inch belt for deadlift, most people need a 3" belt for deadlifts but only a few know that.

[@technicolorjonah]

Doby Guy I have a forever lever belt and I have the same problem. I'm not massively fat but the belt gets in my way and I can't get my setup right. it sucks because I need the belt for 400+ dls as well

[@redjoker2497]

im definitely gonna try to push the bar up next time i squat thnx man!!!

[@nohandle27]

Hey Brian, thanks for another informative video, great content in this one. Great comment about reviewing the cues the night before. I always try to review the next day’s workout the night before, review what I did on the previous workout and think about what I’ll be doing the following morning (4:30 am crew). I'm a firm believer in visualization, so I'm going to start reviewing your cues as well. 2 Questions for Q&A: 1. Trying to heed your advice regarding weight of Barbell Rows being about the weight I can do on Bench Press. Unfortunately, I have Poverty Barbell Rows and yes, I have some left shoulder issues (upper bicep tendinitis). Would you suggest any supplementary exercises to help improve my strength on the barbell rows, or should I just concentrate on the barbell rows? 2. I'm at a commercial gym (for the moment), so I have to make due with what is there. As unbelievable as it seems, there are times when the lone squat rack is tied up at 4:30 in the morning :-(There's a leg press machine in the gym as well. Is there any value in doing leg presses, or should I just focus my energy on the squats? Thanks!

[@BrianAlsruheOfficial]

Great Question, I will add that to the Q&A list! Hopefully I will be able to get to it!