Grind-Style Calisthenics Leg Workout

[@thomaskishmanii2675]

Probably the most under rated video and channel right here.

[@RedDeltaProject]

Thanks for watching Thomas Kishman II, please like and share to help spread the word :)

[@Baloshz]

This inside knee outside glutes tips just change everything...cant wait to get your book!

[@RedDeltaProject]

Super glad it's helpful for you Matthieu, stay strong my friend!

[@chuckleberryflin]

Matt, these warm-ups are exactly what I needed. My legs are in terrible shape, in my teens I was sitting twelve hours a day playing video games. Thank you SO MUCH! 😊

[@RedDeltaProject]

I hear ya, I was doing much the same myself and my legs have suffered from it ever since. Thankfully, stuff like this has finally filled in the weaknesses that have plagued me all these years.

[@ruiseartalcorn]

Great stuff!!! :)

[@RedDeltaProject]

Thanks Ruiseart Alcorn!

[@brucehelppie6119]

this is a new comment on an old video. i bought your overcoming isometrics book and have been binge watching your channel. you have an intelligent and unique approach to fitness and nutrition. i've recently discovered the shrimp squat, it's a great exercise and one that i find more difficult than the pistol squat.

[@shopnwoods9901]

Great video

[@RedDeltaProject]

Thanks shopnwoods! And thanks for watching :)

[@shopnwoods9901]

@@RedDeltaProject These simple GSC workouts are great

[@htb2050]

Exactly what I needed to get my leg training into the next gear.

[@RedDeltaProject]

Happy to hear, this certainly has done wonders for my legs and I feel like I'm just scratching the surface.

[@lucasrufino]

Can we get a full body GSC workout anytime soon ?

[@oattoroddo3341]

Looking for it too.

[@RedDeltaProject]

That's a great idea! let me look into just how I would do that and get back to you.

[@vinalchandra7884]

I wouldn't mind engaging in Fullbody gsc meself. You got some really great content brother.

[@gavinbuckner5659]

Loving it man! Have always preferred shrimp squats/reverse lunges because of achey knees. Hoping your tip eliminates the last little bit I still have so I can get back on the road to stable shrimpin’

[@RedDeltaProject]

I hope so too, achy knees are the worst! Best of luck in your training.

[@groundengagement]

Hi Matt! Great video! Can you do a Gsc video tutorial for calves?

[@RedDeltaProject]

Give the video a shotkzbin.info/www/bejne/n4vaXpypgs2kr6s In the gsc program, calves are more of a finisher move, so it's just a matter of blasting a couple of hard sets at the end of the seat chain workouts.

[@joeplana]

Do you feel yoga has any value in terms of advancing in calisthenics?

[@onceuponthecross1]

yoga is a form of calisthenics.

[@joeplana]

@@onceuponthecross1 Technically yes. But you won't see the full lotus in a calisthenics manual .

[@onceuponthecross1]

@@joeplana you won't see many full lotuses period... anyway, yoga could help with flexibility/mobility, awareness, recovery and breath control. Plus, like with any other activity, it burns calories..not bad.

[@RedDeltaProject]

Anything that can teach you how to use your body better will have a ton of value for sure.

[@Uolverino7036]

Hi Matt, will you ever try your maximum in the bench, squat and deadlift to find out how strong you have become with Calisthenic?

[@Beebeepbooboop]

But he will need to practice those movement patterns for a few weeks to truly be able to push or lift as much of weight as possible by training his CNS right?

[@Uolverino7036]

@@Beebeepbooboop probably. But he used to train with weights so he already know how to perform those exercises.

[@Beebeepbooboop]

@@Uolverino7036 He used to lift weights 4-6 years ago so that's a loooong time

[@onceuponthecross1]

@@Beebeepbooboop true dat

[@RedDeltaProject]

Actually, it's been over 10 years since I did any strength training, so yea I would need to practice those moves for a few months to bring up my squat, deadlift and bench press strength.

[@regprofant6984]

I love isometrics as I have been doing them since l was 12 and I am now 73

[@RedDeltaProject]

Every comment you drop just increases me respect for you and your experience Reg, you are a beast!

[@matriaxpunk]

I thought the knee should track over the foot, if not slightly outwards, but never in. Am I wrong or did I missed something in that "bringing your knee in" cue?

[@onceuponthecross1]

He probably means "use your inner thigh muscles to bring the femur more in line with the centerline of the body" and not "let your knee cave in".

[@matriaxpunk]

@@onceuponthecross1 yes, that makes sense. But he is also letting his hip to come out to the side, what makes the pelvis to actually twist a little bit. I think the pelvis should be completely squared, because it's the glute muscle the one preventing the hip from coming out to the side when you balance on one leg. If you let your knee to go in and your hip to go out, then you're not activating the glute properly and you're not training its function as a stabilizer.

[@onceuponthecross1]

@@matriaxpunk that would be a good goal i think!

[@RedDeltaProject]

They are, when you're doing single leg work the foot of the working leg is closer, or even right on your centerline. So your knee needs to do likewise to track over the toes. If it point outward it won't track just right and you'll be doing things a bit bowlegged.

Thanks for the workout! What would you recommend for active people who are already lean but would like to lose a bit more fat? Is it the same as the usual homeostasis principal?

[@RedDeltaProject]

Yep, pretty much. I would just use calorie hacking a few times a week and the extra fat should come right off. Here's the free calorie hacking E-book if you haven't read it yet: goo.gl/EDzlFq

RedDeltaProject Thanks!

[@seddik6522]

Amazing video !! quality information always! I just love your humility man ! Hello Matt! I practice squat that I read in convict conditioning 1, my level is that I manage to make close squat easily 2 sets of 30rep. the problem is that i can't move from close squat (step6) to uneven squat (step7) for several weeks I try but I do not get there, and it frustrates me a lot. Please can you give me a solution? thank you.

[@RedDeltaProject]

Try using your support foot on a sliding disk or towel on a hard surface. That can make it easier

[@mikebarone2]

Awesome stuff as usual Matt! On the Shrimp Squats...it’ll take me some time to develop the strength for my knee to come close to the ground but I felt like my ankle flexion was stopping me from going down further rather than my quad strength. Any tips on improving the ankle flexibility?

[@RedDeltaProject]

yep, always remember the oldest principle in fitness; you gain that which you challenge. So if you find yourself challenged by your ankle flexion in this move then the shrimp squat is the perfect thing to improve ankle mobility. I would just stick to it and really work on that ankle mobility in the stability phase. It will loosen right up in no time

[@brave7033]

I tried shrimp squat just to get an idea and it is a really tough exercise! I've a long way to go before my knee touches the floor lol I'm gonna give this workout a try 👍🏽 👍🏽 👍🏽 Very helpful video as usual Matt thanks a lot 👍🏽

[@RedDeltaProject]

I know just what you mean, I waas humbled by it too, but it's also made a heck of a difference in my leg strength which has been great

[@jameswoods6385]

Hey Matt, What in your opinion causes the inflammation and tendonitis of the joints: lack of tension in the muscles or overuse?

[@RedDeltaProject]

Usually it's a lack of supportive tension in the muscles. The joints are super resilient and can handle a ton of volume, provided the stress is balanced around the joint.

[@RedDeltaProject]

I have a new video coming out tomorrow on how to make your biceps workouts more effective, I think the tips in that are exactly what you may need for your particular situation.

[@ALCRAN2010]

@@RedDeltaProject just came from that vid. Gonna try it tonight.

[@hkhjg1734]

why does matt prefer shrimp to pistol squats?

[@RedDeltaProject]

Look for the reasons in a video later next week :)

[@BlessedTen]

pistol squats or shrimp squats (no hand support), which is more difficult?

[@RedDeltaProject]

Depends on how you do them, and depends on what you're trying to challenge. I'll have a new video next week comparing the two exercises next week.

[@lululx3760]

Hey Matt, great Video! Gonns try this workout tomorrow! A few Questions tho: - Is this enough, to build good looking muscular legs? It seems way too easy to be true haha. Not regarding the excercises, but the simplicity of the workout. - Is this working out the glutes/hamstrings enough? I feel like doing nordic curls or bridges in the hypertrophy phase as well would be a good idea, what do you think about it? - Since Calves are my biggest weakpoint, i feel like working them after this workout would be nice. Is that a good idea? Thank you!

[@RedDeltaProject]

Simple is the way to go Lukas, the simpler and more direct your training is the more effective it will be. Hamstring work focus is more in the extension chain workout, but feel free to throw that in here as well if you like, as well as those claf raises.

[@lululx3760]

RedDeltaProject thank you for your answer, Matt!

[@atanasatanasov7300]

Matt, during the strength part I am doing like 4 or more exercises. Does this lower the benefits I am supposed get from grind style calisthenics or is completely fine?

[@RedDeltaProject]

It's all a quality vs quantity sort of thing. Sometimes, it's fine to add in another move to cover an aspect you may be needing to address, but try doing just one of the main moves and see how much more energy you can bring to that move and how many more reps you can do.

[@atanasatanasov7300]

@@RedDeltaProject Thank you very much, you are the best!

[@Saraiva07]

I have been following you channel for long enought to know that we should not focus only on numbers but.. does the 6-12 hipertrophy reps reference also applies to Squats? Most calisthenics programs sugest high repetition progression standarts for leg workouts. I guess im kind of stuck trying to reach the convict condition progression standarts.for the full squats

[@RedDeltaProject]

Yes and no. The idea of the hypertrophy range is getting kind of debunked these days and there's good reason to believe you can build muscle with much higher reps too. the legs may especially be the case since they have such a high work capacity. In many cases, people may be better off doing well above 15-20 reps from time to time when working the legs.

[@andyserb128]

What are your thoughts about hindu squats in terms of knee safety? Could they be done in long term without any knee problems?

[@RedDeltaProject]

For sure, they can be very good and actually strengthen the knees. Provided you have good tension control and balance around the knee as I explain in my sissy squat video: kzbin.info/www/bejne/oX68oXqZeLpkhKM

[@iamtheonewhoknocks4288]

Why do you prefer shrimp squats over pistol squats?

[@RedDeltaProject]

Number of reasons, mostly because I'm finding them easier to work the legs harder. New video to come out next week

[@krisztian_1713]

💪🏻

[@rnonthenicschannel4820]

Hello

[@Linkous12]

8:55 "They've gone plaid!"

[@RedDeltaProject]

LOL! Next merchandising opportunity; Space Balls the Suspension Trainer!

[@Linkous12]

@@RedDeltaProject Love it.

[@iamtheonewhoknocks4288]

Isn't Sissy squats bad for your knees? AthleanX did a video on it

[@RedDeltaProject]

It is......if you don't know what you're doing. If you know what you're doing it will strengthen them and make your knees indestructible. Here's a video on how: kzbin.info/www/bejne/oX68oXqZeLpkhKM

[@iamtheonewhoknocks4288]

Thanks Matt

[@regprofant6984]

Isometric contraction?

[@RedDeltaProject]

For sure! A great way to improve tension control and work on body position. You can learn a lot about how your body works through isometrics.

[@wheelzofoz]

The spaceballs reference😂😂😂

[@RedDeltaProject]

Glad you got that, God bless Mel Brooks

[@viniciusrodrigues1269]

Yo Matt, as a physical education student my professors keep saying that knee inwards is bad, stress the knees and hip, do you know any scientific evidence that backs up the 'knee inwards'? Cheers! As always great vid!

[@RedDeltaProject]

That is bad.......if the foot is pointing outward or to the side of the centerline of the body. so if you're doing like a wide squat then yes. You want the toes and knee to track in alignment. But for single leg stuff the rules are different. More to come on a video soon.

[@viniciusrodrigues1269]

@@RedDeltaProject it feels like a tabu that nobody knows why, glad you're going shed some light on it.

[@regprofant6984]

I am finding your micro workouts are really great for being an old fart. It's to early to say much about gains but I have been working out for YEARS and can really feel the difference and not as fatigued after so more left for recovery.

[@prizma45]

damn you still can't do shrimp squats after years of training

[@RedDeltaProject]

I'm assuming you mean doing them without assistance as the "correct" way to do them. By that sure, i can do them, but not as many. This version is better for building muscle. You can also get a lot more resistance on the squatting leg without having to lean forward so much or reaching the other hand out further. More stability + More resistance = better for strength and muscle