The Most Underrated Exercise To Get Yoked: Hits The Traps, Triceps, Lats, Glutes

[@JeffNippard]

Yoked > jacked??? Make sure you check out these two videos for more on the "yoke muscles": Neck Technique Tuesday: kzbin.info/www/bejne/nZrQloWmmdaKh9k Neck and Trap Science Explained: kzbin.info/www/bejne/p2iwdJ2Xf5Vlm7M Hope everyone has an awesome day! Peace!

[@rinaldo2062]

Jeff nipple

[@jeanalberto128]

Jeff Nippard hey man gotta make a video about the DB rows, as there many different ways to perform it make a video with the most usefull variation

[@lopievidsuck]

all I want is a series of the life of bro jeff

[@youreinthematrix87]

So is this a compound movement?

[@SaturdayNightSlamMaster1980]

Billy Boi We need one done by Jeff and one by bro Jeff. Same exercise, different attitude. I don’t think Jeff can stand a chance with himself. 🤷‍♂️

[@DrSwole]

Jeff is THE reason I spent a macrocycle training neck. Neck is probably the one muscle group that people know the least about training. Thanks for spreading awareness Jeff!!

[@matthewjames6574]

I have a huge neck and traps just naturally idk why. Everything else is crap.

[@DrSwole]

Matthew James you might be getting a lot of stimulation from your pulling movements and/or hip hinges, depending on your technique. Or, it could just be your genetics!

[@vein9156]

It's genetics imo, some people just get bigger necks from standard training, others must grind.

[@DrSwole]

vein genetics definitely play a big role!

[@AA-yu8fe]

How many inches did you gain? I’ve been training neck for around 3 weeks and have gained 0.75 inches

[@calebrepp8176]

Jeff you should make a “deload science explained” video

[@michaeljhale23]

Do it Jeff!!

[@floo7800]

Truee

[@PeterPan-gt6di]

What is this deload thing? Are we not maxing out every day of the month? Pshh

[@moeezmalik3666]

Deloading is so essential for training, a lot of people don't do nowhere near enough deloads, this would be a dope video to make people more aware of them!

[@shinrionah5698]

Moeez Malik deload it’s the worst boring but absolutely necessary shit to do if you want maximum gains bruh :v

[@SirChines]

As a PT myself I've done this movement with clients as a corrective exercise for lower back pain, Jeff is right, this is one of the most underrated exercises you can do to strengthen the posterior chain and assist with postural correction, great video!

[@burner1303]

That's why I started doing it back in the day. I was afraid to deadlift or squat heavy because my lower back was weak. So I progressed on these and now my lower back is strong af.

[@Leri0th]

These have helped my deadlift a lot, highly recomended. Load the bar up gradually - don't be affraid to go heavy sustaining good form. DO NOT HYPEREXTEND - EVER!

[@loganfoco1184]

I have been holding a 45lb plate to my chest doing this. I never thought about grabbing a bar. Thanks for the tip

[@thenew4559]

Same for me. I always thought that getting the bar would just be a natural progression once the 45 pound plate became too easy, but in reality using the bar and keeping the back straight can be an entirely different exercise.

[@TA-ht4jo]

Same here

[@Psilomyde]

Bro Jeff may do all of the exercises wrong but he’s still just as big as you Jeff. Something doesn’t add up.

[@woffe8094]

Yeah Jeff, explain that!

[@artsyalan4810]

@@woffe8094 Jeffnetics?

[@chrisgriffin7357]

Bro Jeff maxed out multiple credit cards on gear purchases. "Bad credit score for the whores"

[@jaylonlawson4321]

It's cause Bro Jeff is on roids

[@daniloh8113]

🤔🤔🤔🤔

[@EthanChlebowski]

2:24 - My man out here wearing crocs in the gym. Respect.

[@Telagioth2]

You should check out some of Mike Israetel's gym vids on instagram then, he trains in crocs fairly often.

[@rickniu4153]

Learnin from John Haack

[@EthanChlebowski]

@@Telagioth2 I'll have to check his IG!

[@jobvandelaar7977]

Crocs = More females around you = More testeron Im not a troll, Harvard study 😂😂😂

[@EthanChlebowski]

@@jobvandelaar7977 Correlation = Causation, right?

[@OfficialRareSkillz]

I love beginner Jeff can we get a Jeff off between all the Jeff's

[@SteBradburyDesign]

Everyone get's one weapon. Jeff from Athlean X would definitely use his muscle markers on you 😂

[@mahidm1804]

Beginner Jeff's glasses 😆

[@bigc181]

Bro Jeff got this ish

[@SaturdayNightSlamMaster1980]

I don’t know which Jeff to trust!! 😭

[@LongLiveCoffee]

@@SteBradburyDesign and some facepulls

[@jamie49868]

I saw a guy doing this yesterday...he must have watched this video. To me it looked like an injury waiting to happen, but watching you do it, it makes want to try it. Perception is everything.

[@davidscott9699]

I’ve been doing this movement for awhile. In my opinion, it’s one of the best Squat and deadlift accessories. 👍🏻

[@TA-ht4jo]

It’s a great alternative to deadlifting.

[@mahidm1804]

"I'd be remiss to not mention the neck" I like that word, "remiss". :) You are both articulate and informative. Love your content!

[@user-qc5jw1xy5l]

agreed

[@marcgomes4193]

Your voice is so calming. Love the way you deliver the info.

[@nattybynature1262]

Jeff: Did you like this video before watching? Me: 4:52

[@mahidm1804]

LOL that was a good one

[@gekkegerrit5245]

You deserve the like xD

[@nattybynature1262]

@TheSwoleBroscientist he's nodding

[@someonethirsty1957]

Me: 4:54.

[@danielcalma2138]

Definitely underrated

[@andyward8430]

Wow I feel like I found this video at just the right time. I’m not a serious lifter by any means. I have a series of injuries to my hamstring, knee and lower back that I think were all related. I use the 45 degree bench regularly. It helps my back pain a lot and has seemed to help strengthen my hamstrings a bit, but I’ve been hyper extending at the top just like you said beginners tend to do. I probably can’t use much weight but I think this exercise is going to help me a lot. It seems to target a bunch of areas I’m weak in. Thanks for posting this.

[@dubraefox8938]

First time watching... Simple, thorough, expanitory and to the point. Love your videos!!!

[@ZZ-lf7xk]

I can’t believe content like this is free

[@RearAdmiralTootToot]

your standards for disbelief are weak

[@AdamMerry]

Your content just rolls OUT. Consistently on point, one of the reasons I managed to click with KZbin fitness. Thanks for everything

[@TheRealGuywithoutaMustache]

Lord Alphadestiny would be happy with this video

[@alexnickolaev]

they actually did a collab some years ago, that's how I found out about Alex actually

[@bigc181]

Alpha is the yokiest nigga I know

[@SparcMac11]

Yeah hes at the buffet right now

[@San-oe1xv]

Betadestiny

[@Menaceblue3]

@@bigc181 Thus the reason why the ❤4️⃣ big black asses.

[@johnk9352]

This is exactly what my program has been missing. Thank you, Jeff!

[@GinoBrouwers]

It’s funny how most people always think of the Chest & Biceps to get Yoked, but it’s actually coming more from the muscle groups you wouldn’t expect!

[@toanvo427]

@@just_another_bot0110 you're in the minority. I think traps, shoulders, upper chest and arm development including forearms will change your appeal as a man the most. Of course a strong base, including glutes, quads, hammies, and calves should not be neglected

[@MarkzBaui26]

Neck delts calves glutes and forearms are whats important to me to be balanced in defense and offence in martial arts but i target the others true explosive workouts

[@samuellandrum7435]

Ben Dover calves are unimportant

[@toanvo427]

@@samuellandrum7435 bro, you ever seen a jacked dude with chicken legs. How does that look? It looks like a big house on stilts to me, very unstable. You certainly dont look athletic. I don't work my calves directly because they respond when I train legs, but if you have no calves I say train them

[@thenew4559]

The back muscles are just as important as the chest, and the glutes are the largest muscle on the human body.

[@Emp6ft10in]

That apparatus saved my lower back. I almost gave up lifting forever because of lower back problems. As a last ditch effort I stopped doing heavy everything else and did a 6 month cycle training back extensions as if it was a core lift. When I went back to regular lifting my lower back was now my strongest asset.

[@lecobra418]

Try inversion table and/or dead hang, you need to decompress that spine everyday bro!

[@FsArcherz]

Literally was just doing these yesterday and felt like something was off, was hyperextending and feel it the next day with just 25 lbs. a Awesome video.

[@calv9145]

You honestly have the best and most informative videos on training, thank you!

[@rudylabsilica2286]

2:23 NERD JEFF RETURNS!!! 💪😍❤️❤️❤️❤️

[@micahathey8065]

You should start a podcast! I'm gonna try and dive back into taking care of myself and I do a lot of driving and I could use some good nutritional content to fill that drive time with, you're knowledge on this stuff blows my mind!

[@aronmichael4730]

I've been doing those for years. Thanks for the science behind it

[@SteBradburyDesign]

Love your technique tuesday videos. Ive been hitting the gym hard now for about a year and pretty much everything I've learnt is from you or AthleanX. Baffles me why people pay so much for a personal trainer when you could just research and teach yourself. I would however rather have a pencil neck that use that neck contraption you got 😂I'd feel like im about to partake in a BDSM video haha!

[@w.werion4801]

well personal trainers have their benifits. They train you and with you so can help you with the technique. Also many people dont have the time to research

[@loganoski]

I could watch Jeff’s videos everyday and never complain.. anyone else?

[@30dynamo]

We need a Jeff Cavaliere and Jeff Nippard video, make it happen 🔥🔥🔥

[@rooost9856]

Ewww

[@brandonalexanian4962]

Would love to see Jeff dive deep into the science behind calisthenics for overall performance as well as aesthetics

[@大輔斉藤-p1f]

Just started doing this yesterday and decided to add it to my regular routine

[@mattondo6877]

I’m glad that you have muscle imbalances as well. It makes me feel better

[@jamhoor2144]

In fact, Pete Rubish says this is the best accessory for deadlift strength, the video is called back raises with pete rubish on the Animal channel. Jeff getting the best exercises from every corner of youtube lifting and giving it to us on a silver platter

[@lilpianist]

Going to check out the website and grab some of your books! Thank you for all of the amazing videos Jeff!

I'm new to this channel...seen a couple videos of his before i decided to comment...my first video was the how to build bigger quads...then i seen the bulky hamstrings...just because I love hitting legs...just because so and also because majority of other people don't...but anywho....the reason why these videos are so cold...is because it's so simple...laid back..with no extras. He doing ACTUAL legit tried and true exercises foundational exercises and touching on all the subtleties that I speak on too...I also picked some shit up from here. Good shit Jeff...and the whole multiple personalities...which I lowkey aint even peep or know the reason for until the comments told me it was a Bro-Jeff and a Nerd Jeff...then it made sense, lol...#newfan big fella.

[@MichielDeRuyterr]

You always explain this so relaxed, instead of the standard hype dramatic American

[@elvar2168]

"Canadian"

[@asdfasdfwae]

People go to athleanx for jesse . and we come here for Bro jeff

[@Thescentofmargarita]

Just purchased a hyper back extension bench. Can't wait to try your recommendation this week. #justgotreal #revampseason #quarantineripped

[@kennedyhytes6562]

😂😂😂That look into the camera at 4:16. You really are a comedian in the off season, I know it!

[@mattjackson2799]

I think pete rubish was huge proponent of this exercise and it was one of his main accessories for his deadlift.

[@joshstockton9841]

You should do a video on the Marine Corps PFT. Would love to see it! Been a huge fan for a couple years now. I always refer and recommend your channel to people who want to change their life positively

[@infantryman04]

@Jeff Nippard I always find it funny that you make the "over-thinking" lifter costume a yuppie. I like your videos. For what it's worth I've made a lot of improvements due to your technique Tuesday videos. I like that you include the data in your videos to back up your teaching.

[@LasaC99]

thanks for the tip, will try this when i hit the gym.. will help a lot of people too in their workouts.

[@buntun3670]

Jeff you're saving lives

[@anabolicchicken4115]

Did these today and they feel amazing. Replacing with deadlifts for my first leg day, I feel like it might be a little too much to do squats and deadlifts the same day

[@Jmack7861]

Ive experimented with this movement extensively over the past year or so and I’ve found that dumbbells(two, holding one in each hand, not how Jeff depicted it here) work much better when you make sure you lock everything in, you can overload it to the same extent as long as your gym has dumbbells that go heavy enough, it’s easier to get full range of motion unless you’re using a bunch of 10s or 25s, and it’s harder to keep everything locked in so it overloads even more

[@faimohkihfaimohkih8223]

Wow!!! Can’t wait to try this!! Thanks bruv!

[@dingdongditch1274]

The only sensible trainer I ever saw, you're the best ❤

[@SBKiller-zd4ve]

Pussy go lift a weight

[@strawberryyogurt0]

Video is about the weighted barbell 45 degree hyperextensions. Loved this exercise, and was doing these for several months until my gym remodeled their floor layout, and completely removed both the 45 degree hyperextensions.

[@tyler8902]

Damn bro jeff flexin with the airpods AND beats

[@Grizbear012]

I’ve been looked at weird for doing this. Now I can show people a video because they’re too closed off. Thanks Jeff.

[@dwightgray9193]

Jeff you should make a video on the effects of body composition when doing 24 hour to 72 hour fasts in relation to loss of lean mass

[@myronvenero9371]

How about a dumbbell version? Or other weight substitutes ?

[@Theblackdwhitehm]

Excellent video Jeff. Thanks!

[@juliomaldonado56]

Love your videos! Thank you for sharing with the general public...great job!

[@eldontyrell4361]

I started doing them with a plate about half as heavy as the barbell, you get to round your back more, so you strengthen more range of motion. You can also modulate it by holding the plate (could be kettlebell) different distances away from you to increase difficulty.

[@ltsAdam]

Saw a video where Pete Rubish raves about this exercise as an accessory for the deadlift, never implemented it though, may program it in now...

[@andyye7858]

Okay, I just did this for the first time 10 minutes ago, I’m literally having trouble standing up straight. Thanks for the tip Jeff, but I hate you seriously :) Legit never felt so pumped in my glutes and lower back before damn

[@MACKATTACKLOL]

Hey Jeff, big shoutout to you for putting together your PPL program as I'm just embarking it now after taking some time off out of the gym to flex my brain muscle instead and work on my mental. Happy Halloween dog.

[@oliviafagin293]

Love the emphasis on the higher posterior chain! It builds a really impressive physique.

[@RyanMayer]

Always great, Jeff. Thanks for everything you do!

[@pm6613]

Excellent info. I will be trying this tomorrow by improvising with an incline bench positioned at the weight rack to hook my heals under. Thank you!

[@lukejones5240]

First video of yours I've seen and now u have a new sub👍 Top video 👏

[@gdambidextrous7721]

I dnt knw why but for some reason... Bro Jeff is my favorite thing about life in general.

[@jaylonchung9528]

Normal people: trains for lifestyle, strength and muscle building Jeff: trains for research purposes

[@Lyosha.]

'newbie Jeff' looks disturbingly similar to Ed Sheeran 😅😅

[@peterhoekstra9022]

Alexei Cáceres Virgin Jeff**

[@dakshbhatnagar]

Damn right bro.

[@bradmiller5983]

Great improvement on your hand movement, thank you.

[@samukelokhuzwayo666]

Great video!!!

[@eldontyrell4361]

If you have dead glutes, bad lordosis/pelvic tilt, a hyperextension machine doing it glute focussed is fantastic. Also great for back pain too, done without glute focussed technique, and don’t be afraid to round your back downwards, just don’t hyperextend the lower back ok the way up. Helped me a lot with pain. Watch your shoulders though! Don’t forget your lats, and if you’ve got bad shoulders just don’t use a barbell, use bands or plates or kettlebells.

[@fauzan001]

So I’ve recently been doing this with a barbell, and feel a major stretch in my hamstring at the top of the movement so always thought of it as a hamstring exercise!

[@hessiankyojin]

Hyper-extensions (and Good Mornings) in general are underrated. They fix lowerback issues from various compound exercises. Need to be staples for most routines.

[@DevramAbyss]

beginner Jeff is absolutely adorable and I am hear for it

[@dwightspann95]

you sir are my workout guru.

[@andreeew4111]

Hey, its pull day, so you couldn't have uploaded this on a better day for me! Thanks, bud

[@daryeus]

You a bad man Jeff. I figured this doesn't look that bad. I did just an Olympic bar....done.

[@tovardo]

Man, that neck contraption 😂 Always makes me laugh

[@tovardo]

@Jeff is the best natural physique out there IMO. I would be so happy if I could achieve half of those gainz in a few years

[@IzunaDestruction]

Looking at the graph comparison between different angles, i think you've nailed something very important for grapplers. In grappling sports there is a big strength requirement from the back for a long period of time, closer to 90 degrees for BJJ players, closer to 180 degrees for classic judo players, closer to 45 degrees in wrestling (on average, since the angle depends on the fighters' game from fight to fight). You may have just nailed a 'holy grail' exercise for grapplers 🎩 Take a look to a few fights from the 3 sports i mentioned to get a better idea.

[@ryu778899]

Would really like you to revisit this exercise. How does Back extensions compare to RDL, Good mornings etc. Personally this has built most of my hamstrings and lower back and can't really see anyone in the bodybuilding community that recommends this, you only see RDL, Good mornings, curls etc. for hamstrings and lower back.

[@georgiarnaudov5748]

Hey, Jeff, greetings from Bulgaria. I really would like to see an episode for the incline barbell/dumbell bench press technique. Thank you, all the best! :)

[@TheOlzee]

Could be a good assistant exercise for improving deads

[@fredriksp5]

2:44 it doesn’t make sense to me that rounding your back and just lifting with your glutes doesn’t hurt your back, like while in deadlift it’s critical that you have a straight back. Can someone explain.

[@mikle9011]

Awesome! Imma try this🤙

[@gustavocazorla2102]

Thank you so much for the great info!!!

[@beastmodebuns8255]

Ultimate tip: play technique Tuesday intro music before every set

[@handolo4535]

Gonna do this in my workout tonight. Thanks bro.

[@push4091]

So much work, ty so much

[@brickslayer8743]

Used to do this one every now and then with plates or dumb bells for more weight. Currently already had 2 sessions where I used a 110 pre-set barbell, did the sets slow and controlled and kept the time under tension around a minute each time, good amount of rest in between. My back was lagging in the lower area and this variation just feels effective. I've gotten lean enough before to see the "Christmas tree", but it just didn't pop very much due to lack of development. Definitely a solid exercise to strengthen lagging lower back and also the other muscles involved.

[@RGPankO]

Dude, you are a fucking God send. I am binge watching your channel, watched at least 50 videos in past 2 weeks since I discovered your cannel. Aamzing content, superb presentation, I feel my time well spend when I am here. THANK YOU SO MUCH! Greetings from Buglaria!

[@ernestcharles9717]

Is YOKED going to be a series?? We need the YOKED leg day

[@pyeclam]

Nerd Jeff is wearing an argyle sweater to work out lol.

[@jinmushui1soul]

The original purpose of the sweater...it's in the name.

[@burner1303]

Carlton Jeff

[@ata38-30]

Nike just released their Dri fit argyle sweater man...it even comes with a smoke pipe

[@Nickc86]

I've actually been thinking of adding this to my program to help my deadlift

[@bountzee]

Alpha Destiny approves this message.

[@johnroland5733]

Is this a work out video or cut scenes from the new jigsaw movie 4:40

[@dreamsplays3822]

Hey Jeff was wondering when you are going to make a legs hypertrophy program!! Just bought your chest one and would love to see a leg one❤️❤️

[@hoyhoy6530]

Can you do stuff about plyometrics? Or a athletic based training, for stability, controlling the decentric motion etc?

[@ryang1813]

Good day when you upload! Thanks for the content

[@gregs8313]

Hey Jeff, based on your previous lower back injury, are there any concerns of re-injury from doing the barbell 45 degree hypertension? What about for someone lower lumbar degenerated disc disease i.e., herniated, fused, bulged discs?

[@Strongaholic]

Barbell back extension is a killer 😔💪🏼