Muscle And Fitness | Top 10 Strength Exercises

[@cwstreeper]

You gotta respect Moose... dude's sitting in a hotel room in Colorado getting ready to compete in the SMOE and he's still making content to help people get strong. That's a true Strongman! #LHBK

[@TheSoulsie]

The man’s a real work horse!

[@Cosmic-Arts0]

Another informative video. Your analytical approach are not just paying dividends in you setting records, but we get to learn a thing or two as well. Keep it up champ! 👍

[@nickmatthaes5344]

Nothing has changed my body more than farmers walks. It's a little unnerving to learn to turn when the weight tries turning you, but it adds so much muscle.

[@orbeezy]

Farmers carries are not good for hypertrophy

[@michaellynn9763]

@@orbeezy While I agree, that's not always the objective.

[@sarasmr4278]

I just saw a farmers carry with a trap bar and that looks like fun! My pt loves the suitcase carry (one arm) for core stability.

[@russellridge8623]

Farmers carry far away best single overall exercise

[@Gndlf_TheOrange]

My traps got much bigger from farmers. One of the best all rounders I think.

[@santicruz4012]

I love doing Zercher Squats, feels like a real life movement

[@HumanMechanism]

Zercher lunges literally feel like 100% transfer to farm life and oldman strength

[@genoboynton]

Hey Moose! Congratulations on winning Strongest Man On Earth!! Stay healthy, Lift heavy be kind!

[@Chumgeyser]

The Moose is Legend now. Wins the SMOE, probably the heaviest Strongman competition ever, against The Mountain, The Albatross, and other titanically strong competition. Legend!

[@caivonnspencer8591]

How dare you not include truck pull on this list???????

[@Fortress333]

Plane pull :)

[@holyhero6380]

Your mom pull ​@@Fortress333

[@ezforsaken]

@@holyhero6380 that's not cool dude, his mom weights way too much it wouldn't be safe for any lifter.

[@DavidVirtanen]

​@@ezforsaken💀💀💀

[@hannibalb8276]

He's got atlas stones, what more do you want???!

[@dominikreindl]

11:18 If your calculation is based solely on trigonometric considerations and makes no further assumptions (like body weight, friction, stabilisation etc), this is incorrect. The force acting in the 45° leg press does not correspond to half of the vertical movement - this would be the case with an angle of 30°. F = G · sin(α) = G · sin(45°) = 1/2 · √2 · G ≈ 0,707 G

[@mikemoore2791]

Thnx for this. Its been a minute since I used sin etc.

[@krisztianmezei888]

Zercher squat - Clean - Deadlift - Back Squat - Stone to shoulder - Barbell Row - Snatch - Car Pull - Pull ups - One motion Clean&Press

[@bradleyboyer9979]

I was waiting for clean and press on his list. One of my all-time faves. Also unique, in that it is an explosive movement.

[@mmillercarter]

1) Squat 2)Deadlift 3) Barbell Row 4) Barebll overhead press 5) Bench Love ya moose! Thank you for insight!

[@StrongfanFrenchie]

Just for me to remember. Mitch's 10 strengh exercises : Squat, Deadlift, Overhead Press, Farmers Walk, Yoke, Leg Press, Pendlay Row, Arm Over Arm Drag, Atlas Stone, Seated Barbell Shoulder Press.

[@ajnosajnos2979]

Hi Mitchell. I just happened upon one of your videos (more opinion-based) and then I watched 2 more. I really like you. You have a strong moral compass and seem to be pure-hearted and kind. What I like is your sincerity that comes from the right place. You are not swayed by any crowd, you say what you feel is right or wrong. I find it beautiful and refreshing. Thank you for enlightening the world with your wisdom. I wish you all the best,

[@tomdavis5878]

Mitch's top ten @ 9:06. You're welcome

[@chinuaachebe6860]

Not all heroes wear capes

[@proudofmybowlcut]

This dude babbles too much. Just get to the point of the video.

[@goporororo7404]

Thanks bro

[@ricktheslick6926]

Goat activities

[@mariopadilla7508]

Joe needs to get you on his podcast. He loves down to earth people and that are knowledgeable of the trade that they are in

[@DreynHarry]

you have had a small calculation error in your pythogoras.... 1000 kg/lbs 45° leg press = app 710 kg/lbs in vertical stress. (1000 x sin 45°) 1000 kg/lbs 30° leg press = app 500 kg/lbs vertical stress (1000 x sin 30°)

[@DavidVirtanen]

Interesting

[@Cygnus__X1]

i noticed that too. the weight you move in a 45degree leg press is about 71%. To compare to a squat, it's : (Plate weight + sled weight)*0.707 - body weight = squat weight. This doesn't include balancing and lower back stress though, so in practical terms it'll be a little less. This is assuming you actually bring the leg press down to maximum depth and not that pathetic ego 4inch movement with 20+ plates lol.

[@simonliljeqvist]

​@@Cygnus__X1you are correct, the body weight you dont lift in leg press needs to be subtracted. I start to think tho at 1000lbs leg press that actually amounts to close to 500lbs squat (1000/sqrt(2)-200) if your body weight (waist up) is a bit over 200lbs

[@DreynHarry]

@@Cygnus__X1 IMHO it is impossible to compare if you ask me - if I take me for an example... I press around 600-700 kg in a 45° lep press, but because of structual damages in my lower back and lack of mobility I can not squat more than 120 kg and even this is hard already.

[@Cygnus__X1]

@@DreynHarry Understood with injury. That's why i mentioned balance, lower back, and depth. however it's still a decent indicator of what force you can generate in a squat if you were healthy.

[@EliaFeliceFarinati]

been doing your powerbuilding program for a month now, i can say i got a lot stronger and i feel a lot stronger, even without compromising my aesthethics ambitions. Truly a great program, looking forward to month n.2!!

[@_mark1]

Good list, esp. happy you added farmers walk. I would remove seated barbell shoulder press and add sled push/pull.

[@QueenToKingOfSpades]

Sled is not good for strength. It’s really not optimal to load maximally, and most people do it at a pace where it just becomes the ghost of a cardio exercise.

[@_mark1]

@@QueenToKingOfSpades Yeah fair enough. How about seated machine pull over then? I just don't feel very inspired by the seated barbell press...

[@kutz206]

​@@_mark1any Overhead pressing is an display of strength and power. IMO superior to the bench press

[@_mark1]

@@kutz206 I like viking press. I actually agree with you re bench press. Personally I stick to dumbbells and do incline press.

[@jmphydeaux]

@@QueenToKingOfSpades If you're indoors, sled push/pulls become limited by the course set aside. This summer my son and I did heavy sled pushes. We marked off 50' and worked our way up to 360# on the sled. I can tell you I was gassed by 50'. IIRC, it took me ~40 steps to cover 50', so that's basically 20 reps per leg. To me, I definitely felt like I was doing cardio, just w/ heavy weights.

[@YourFitnessQuest]

Great video. You are an excellent communicator. I wish most fitness KZbinrs could have a fraction of your sincerity and knowledge.

[@brettpaterson8042]

I would include lift and carry with heavy sacks, rocks or sandbags, nearly all muscle groups are involved. I substituted atlas stones (They can be rather costly when you get different sizes and weight with delivery costs as well) with sandbags. Enjoying your videos Mitch, good luck with SMOE.💪👏

[@Training4Life-q4w]

Nice video Mitch. As I do agree with everything you put out I do have so say I disagree with you on the pull up not being a fundamental exercise. Everyone should possess the ability to be able to pull there own body weight up to escape certain situations. Example, if your stuck in the water you need to have the strength to reach up and pull yourself out. If your hiking and you slip down a mountain and your hanging on the side of a cliff, you have to be able to pull yourself up. I could go on and on, but the point is there are many practical applications that involve the pullup.

[@mattystewart8]

“There is never a time when you have to pull down from above your head” You sir… have never been chased by the police and had to climb a high fence to get away 👀😂

[@SitcomShorts-p7z]

Dude you are the Best.Congrats Mate..How can someone keep Winning every show ...You are truly An Anomaly..

[@Fisher_Munro]

If you are someone who spends a lot of time outdoors, I bet you can think of times that pull-ups represent very functional strength. Covering terrain, like very steep hills or mountains, often involves reaching overhead and hauling yourself up something. Climbing trees. Living an active life in a dynamic world means that sometimes you can't go under or around, and you gotta go over. But I don't think I have a strong grasp of what qualifies as a 'fundamental movement pattern'? That said, for my life, it approximates a functional movement about as well as most of these I think.

[@ghosthero0806]

fundamental movement patterns are the movements the average person can expect to have to do in day to day life

[@amusingautomatons2692]

Climbing trees is no longer a fundamental movement in humans. It's fun, healthy, and good for you - but it also has risks that aren't worth it to the overwhelming majority of humans.

[@Fisher_Munro]

@@amusingautomatons2692 worth it to me. My flies are stuck up there!

[@mikeroberts817]

I'm with you. I've definitely done pull up type movements in normal life on numerous occasions. Getting into a loft when there is no ladder, getting over an unexpected wall when out walking (in both rural and urban environments), getting up to a tree to retrieve something.

[@qewr4231]

You make great videos and you are the world's strongest man. You're the man. I am a retired powerlifter. I don't look at the bench press as an exercise. For a powerlifter the squat, bench press, and deadlift are the competition lifts. This is our sport. 1, 2, or all 3 of the lifts. The bench press is a sport specific movement. The exercises I need to do to be a successful powerlifter are squat, bench press, deadlift, and the exercises that help me get stronger in these three lifts. A strongman would probably not do rack lockouts and pin presses off the chest but I have done tons of these to improve my bench press.

[@bradleyboyer9979]

What are your thoughts on power cleans/clean-and-press? They've always been one of my favorites, but I don't know if they have any value for strongman competitors.

[@mikeoxlong91111]

Squat, press, bench, deadlift, power clean and power snatch. Done. Most amount of muslce mass, over the longest effective range of motion, using the most amount of weight.

[@russellridge8623]

Old loser workout.

[@jakehanson216]

Id throw in rows or pullups as well

[@bradleyboyer9979]

Agreed. When I played high school football and later when I coached high school football, I was told/told kids to do 4 or 5 exercises and not worry about smaller, more targeted exercises. Squat Deadlift Clean Bench Incline bench Those are a great start and will make you stronger in a short amount of time. Anything after that is gravy. I realize the bench exercises don't work your whole body, but as far as just upper body movements, they're a great place to start.

[@Jmack7861]

Squat, bench, deadlift, OHP, horizontal pull, loaded carry events. Then you could break it down into movements that compliment multiple of the others^: Vertical row, another hinge, zercher squats or deads/atlas stones, and maybe a couple more shoulder movements to possibly mitigate injury risks

[@user-strength10]

just wanted to say congrats on finally winning SMOE, rather iconic seeing shaw pass on that title to you, Thor and Tom will make for great competition as well as Trey (Hatton was the surprise under dog though, give that guy 2 years and he'll really be doing great) Obviously this channel is massively important to you Mitch, but why not take a some down time with your friends and family after all the hard work you've done (maybe my opinion but i think most of the competition is going to take a deload lol)

[@WillHouldy]

Strict/Military/Over Head Press is the most humbling exercise you can do.

[@DavidVirtanen]

Why?

[@Jafmanz]

@@DavidVirtanen progression is super slow, slightest imbalance or weakness anywhere in the chain and the lift is not going to go well... and.... its just hard as fook

[@DavidVirtanen]

​@@JafmanzOh Thanks

[@tieiatalks]

Lateral raises make me feel like a newbie every time 😂

[@shreddedcheese3904]

​@@DavidVirtanenalso shoulder pain is pretty common it's why I don't do it often either

[@albietross1288]

The supine French curl seems to have been overlooked. I would also include the bench press over the seated shoulder press. Where is the snatch? And not sure the hand over hand pull should make the list. Love that he included the pendlay row, that’s been one of my staples for 4 decades. It’s a good list with a little bit of a strongman bias. Fun video!

[@Eric-0153]

Hey Mitch, love your videos and content you put out. I recently went through a major hernia surgery and I am currently going through recovery. Can you do a video on what you do to keep your core strong? I know a strong core is critical in all the heavy lifts you do and would love to see the routine that you do. Keep up the great work and best of luck to you this weekend. Lift heavy brother

[@JeffLebowski-we3sb]

Good luck at SMOE! Will you upload behind the scenes videos?

[@djevlhelvete]

1) Could a sandbag be used as substitute for the yoke exercise, like in a "fireman carry", for example? 2) How about incline bench press instead of seated barbell shoulder press?

[@ΛεωνιδαςΑργυρος]

1000 lbs on the leg press is 1000×√2/2 . It amounts to roughly 700 lbs.

[@47chezman]

Dips are amazing for GPP. I did powerlifting training in high school then stopped for like 10 years. During that time I did a shit ton of pull ups and dips every workout. I’m talking sets of 40 pull-ups and descending sets of 90,85,80 etc dips. TON of volume. I recently got back into powerlifting and believe it not I’m making better gains now than I did 10 years ago. I think a huge contributor to that is the high volume dip and pull up work I’ve done over the past 10 years.

[@andrewzach1921]

Thanks for the video Mitch

[@thinuspotgieter1535]

Thanks Mitch, great list!

[@Matthew-rc1xt]

Bench press and dips are my favorite

[@mediaproof960]

Thanks for the info. Best of luck today and stay safe!

[@hulkslayer626]

Great list. My only substitutions would be Tire Flip instead of a second overhead press and make the overhead press from the ground (clean & jerk/Axle/Log). Thanks for all the great advice and congrats on Strongest Man On Earth 👏 👏 👏 👏

[@rogermayne3372]

Deadlifts are great and I use'd to love them not so much now with an arthritic hip.

[@JustinKohler-u4b]

Deadlift is my favorite lift. Fixed my lower back pain and taught me how to brace. I suck at bench and squats but I can deadlift some decent weight

[@adamnevarez4087]

Hey Mitch! What are your thoughts on weighted pull ups?

[@jimmyr545]

11:17 leg pressing 1000 lbs at 45° lbs is equivalent to vertically pressing 1000*(sin (45°)) ~ 707 lbs. I'm not sure if there's a clear equivalent between squats and leg press as there's many differences.

[@petelyons]

Heavy sandbag was my thought for a more accessible alternative to stones. Good luck at SMOE.

[@DavidVirtanen]

Great Idea 💪🏻

[@DavidVirtanen]

Great Video Mitchell I Love It Tysm 🤗❤️❤️❤️❤️❤️

[@Bryan-kk2gt]

Would a hex bar Deadlift be a good substitute?

[@iknownothingwillingtolearn]

Many Gyms have sandbags (not always that heavy tho), so you could do that in place of the atlas stones.

[@ora6925]

11:25 Slight correction, your values would be correct for a 30 degree leg press, as the sine of 30 degrees is 0.5 (50%) For 45 degrees, the sine is 0.71 (71%) Leg pressing 1000 lbs on a 45 degree leg press is equivalent to squatting 707 lbs (just in terms of mass moved, the actual movement is of course slightly different, squatting 700 lbs is more impressive than leg pressing 1000)

[@11jerans]

Considering that the body weight of an advance powerlifter doing a 1000 pound leg press is probably over 200 pounds, then the 500 pounds on the bar plus the 200 pounds of the thighs and torsos that have to raised and lowered during the lift, and you get around 700 plus pounds

[@Nikoncha]

Great list, but missing a pectoral exercise imo. I personally would keep standing OHP and maybe replace seated shoulder press with a 30-45 degree paused incline close grip bench press, and replace leg press with a vertical pulling exercise, like a neutral or overhand grip weighted pull-up.

[@sandrino1964]

Several of the exercises that you list can't be done at a commercial gym. My suggestions for top 5 overall strength exercises, barbell squats (back squat , paused squats and front squats), deadlifts (deficits and regular deadlifts), standing barbell shoulder press, various weighted pull ups (chins, wide grip etc), and various barbell bench press ( close grip, paused etc).

[@bradleyboyer9979]

Just my personal opinion, but I would include some version of power cleans. Perhaps clean and jerks for the most full-body impact. I've just always loved them, they work a wide range of muscles, they are great for building endurance and anaerobic conditioning, and they're relatively simple. Great for explosiveness too, if you're an athlete.

[@autoimmune-barbell]

It’s weird how you included seated shoulder press and not bench press. I’d argue you get more muscle in the body involved in bench over seated shoulder press. You use hardly any chest in seated overhead press and you use way more legs in benchpress if you do it right.

[@Wartakles]

Hey Mitch, what do you think about Sumo Deadlifts? Do they provide the same benefits in your opinion? (I'm a little taller than most people and always found it felt better.) Good luck at the SMOE!

[@jonathandock8416]

I would also define strength as endurance or resilience of the body in all circumstances of life. In this logic I would like to add the human mind aswel as the heart to continue and stand up again. Discipline can be a strength, kindness can be a very important strength 💪 ❤😊

[@AbsoRuud76]

Almost all of those can easily be done at most gyms. Atlas Stones and arm over arm are a bit of an exception. Any alternatives to those? How would you make a weekly workout schedule based on these 10 exercises when there's 5 days a week available to go to the gym for a good hour each time? I don't care about growing muscles, I wanna get and be strong.

[@chandiaries783]

I really appreciate your effort make vidoes. More helpful man 👍. I'm getting stronger

[@Krisztian_T]

what alternatives you guys know as alternatives for yokes and farmers in commercial gyms? (only DB, BB, kettlebells) DB go up to 50kgs/~120lbs KB around 24kgs/ ~52lbs DB obviously not limited in weight, but space, efficiency, and not destroying the equipment around me :)

[@johanwilson2967]

What about concentrated bicepcurls👌? Overheadsquats?

[@GhostRider1974]

FYI…if the leg press machine is at 45 degrees to horizontal, you are pressing along the slope 70.7% of the weight of the sled and plate weights. A 45 deg triangle has a ratio between the vertical and diagonal of 1 : sqrt(2), where sqrt(2) = 0.7071.

[@GhostRider1974]

*where 1/sqrt(2) = 0.7071

[@BigMac8008]

Congrats on SMOE big guy

[@jakedragon8753]

Instead of leg press I'd pick hack squat, easier to get full depth properly, alot don't get proper depth in leg press for multiple reasons

[@WilliamStonich]

I haven’t watched the full video yet but personally I think the power clean and press should there

[@DavidD-cd9em]

what about a chest fly of some sorts? It is a fundamental movement in regards to throwing - and it engages the chest, which seem a bit overlooked here

[@aaronbadboyflexxer9173]

Congratulations!!!!!!

[@R_iggy90]

I'd say loglift has to be number 1 as it pretty much combines all of the muscle groups, deadlift it to lap row it to chest squat back to standing and overhead press.

[@CRAZYWEIGTH]

Great list, i will add high pulls

[@slothy120]

Need a Boogz reaction video to this.

[@amusingautomatons2692]

"I'm going have to agree with a fellow horse necked fella" -Boogz

[@user-he8lq8ny3v]

But Errrrrrrrrrriiiiiiiiiiiicc

[@chinuaachebe6860]

Bench Deadlift Overhead Press Farmers Walk Yoke Leg Press Pendlay Row (Bent Over Row variation) Arm over arm sled drag Atlas Stones Seated Barbell Shoulder Press

[@TracySnitker]

Congratulations on smoe win 🏆 👏

[@KBE87]

A few clips from the guys at RP Strength were in this video. Is there any chance you and them will do a workout together? The knowledge you all would bring together would make for great content

[@oliviergrenier5871]

Hi, trigo nerd her. The weight on the leg press is actually 0.707 (or 2^(1/2)/2) or cos(45) or sin(45)) the weight you could squat (minus your bodyweight). Keep on squatting!

[@MegaPoliyo]

Would love to hear your thoughts on top 10 for power. Like for me farmers walk is great for strength not so much for power so would substitute with hex bar deads.

[@michaelmayers3622]

Penlay rows are a beast for strength esoically how ibdo them on the way down inlet the weight hang so im getting a full stretch and also pull the slackbout the bar

[@Buchinator12]

The closest thing to atlas stones you can do in commercial gym is an OTG zercher deadlift/squat whatever you want to call it(+shrug maybe to emulate the stone going over an edge), as an inspiration for those who want to try out something similar

[@shawnm4189]

I am a big fan of the Anderson squat.

[@michaelmayers3622]

Weighted dups and bench and overhead press gives u the best upper body strength,shoulder moblity,and chest griw

[@ndiandy]

Deadlift is king! 45 years of weight training, never an injury from doing them.

[@Albertmarrewa]

Excellent!

[@mcfarlac1]

11:30 leg press of 1000lbs on a 45deg angle would be closer to a 700lb squat. Since the sin(45deg) is 0.707.

[@JakeShaft85]

Going of the limitations a bit when I say I would have included some sort of clean. In the population of gymgoers I think it is vastly underrated and believe people would maintain strength better and have a healthier body if they did some sort of clean with good technique on regular basis. It is more power then strength but you need some power to use your strength.

[@freeaudiobooks7469]

Great work

[@wiperiser1]

What about c&j and/or snatch? IMO snatch ticks more boxes than deadlifts or squats

[@bigmaguire9714]

Top 5 in order of importance if I had to choose (importance for overall development and performance). 1. Squat 2. Deadlift 3. Pullups/Chinups 4. Strict Standing OHP 5. Bent over Rows

[@demetriuscooksey7147]

Can't argue with your list, anyone trying to get strong would benefit from all ten.

[@Garrettismyname]

Would you say a heavy round sandbag is a good substitute for an atlas stone for those of us who don’t want to deal with tacky and acquiring an atlas stone?

[@rc5213]

Can you elaborate more on why the belt is not a bad thing for core strength? I always thought it impeded it

[@stevenmason-no5lk]

The big fella hooper in the house

[@ulfg4692]

Question - if you can't get atlas-stones, would you think doing the same movement with a heavy sandbag gives you the same benefits?

[@pendragon7600]

cos(45) is 1/sqrt(2) mitch, not 1/2. Force of gravity = mg = weight Force in direction of movement = weight × cos(45) ≈ 0.707×weight Not that it really translates proportionally to squat anyway, because in a decline leg press you're also pushing with your back and you're braced against the equipment with no concern of stability.

[@JD-ys7fj]

Hey man! Would you discuss using psylocybin mushrooms during workouts in micro doses? I have for years been able to tell that you micro dose for lifting. I personally have hit all of my prs on a decent dose of golden teacher or bt. I dont think people realize how amazing it is at relaxing muscles and giving you an insane ability to control your muscle fibers. Thanks man!

[@J-Goy1813]

No shout out to Daniel Vadnal from Fitness FAQ? Cool to seem him in other peoples vidoes.

[@sparkyy2890]

Am i the only one who thought he should have said "are they right, or wrong?" At 0:04 Wouldve been a great rhyme

[@carlstair4863]

Mitch what degree do you recommend setting the bench at for seated overhead press ?

[@ThatToast]

sandbag to shoulder

[@RyokuRamstone]

Awesome, I would like to mention a chin up as an honourable mention. Peace!🥋

[@arnaudjouanin7561]

About the trigonometry thing🧐, the weight you're actually pushing is sin(45°)*weight on the leg press. And for squat, you're also lifting your upper body with your legs, which is not the case in the press so you're actually pushing (upper body weight + barbell & plates). sin(45°) =~ 0.7 Idk how heavy the upper body is, I guess it depends on everyone, but let's say it's ~half bw... So to get an equivalent leg press, just do: (bw/2 + your squat max)/0.7 Have fun messing with that formula 😏

[@zacharylaschober]

Think the criteria is rather narrow to the idea of simply moving the most weight. Those are demonstrations of strength, and strength is always task specific, but many of those strength tasks expose muscles to narrow ranges of motion and movement patterns and are fatiguing enough in similar ways (plus axial load and cns fatigue) to allow plenty of opportunity to include a few other compound movements. It is a list for strongman... sure... but using examples from day to day life is weird to then include a yoke...

[@grecufilip]

Honestly never had a problem getting squats down but deadlifts are very hard i feel like squat is more intuitive

[@Notsostrongman375]

What about sandbag carries?

[@jacobgrzanowicz2337]

Are chest press not a strongman favorite?