The ONLY 3 Exercises Athletes Need

These are the only 3 exercises that athletes need to do when training for sports from @GarageStrength Coach Dane Miller.
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0:00 Exercise 1
2:28 What makes a good exercise for athletes?
3:44 Exercise 2
5:45 Exercise 3
7:17 How To Program These Exercises
10:30 Why They Are The Best

[@GarageStrength]

Sign Up FREE for 7 Days to our Athlete Strength Training App - Peak Strength 🥇 👉 www.peakstrength.app/?YT&Video&APP&Only3Exercises

[@shivenmehru]

Watching Scott Steiner here was the last thing I expected.

[@MichaelDavis-sd6vu]

Well, you would have been 141 and 2/3% wrong.

[@goldentoaster9302]

I can never get over the exhales when he does a rep lol.

[@yomomma8972]

That's the dynamic trunk control push, I do it alot because I've had a hernia and slight tears in both hips and that little oompf push helps push air and makes the hips work better. I do it on ass to grass squats, it fuckin hurts but it's also very satisfying

[@prajjwalbasnet]

Elephant noises lol

[@adambelden2329]

Great video...ironically I have built my sons program around these 3... with abit of power cleans...landmines and single legs... He is about 6 weeks in and hit a 160 bench..snatch is improving...he is training for football.

[@Jiggleton]

I read somewhere that soviet exercise scientists thought the power snatch, front squat and incline bench to be the best overall barbell lifts for athletes.

[@SoulRollerFIN]

Incline press and push ups. Better carry over to most sports.

[@joloshawn]

i prefer incline alot, not only is it safer to train when youre alone but i feel it so much more in my chest and its a direst movement crossover to wrestling and punching angles. that and dips with deep stretch db flat press are my chest exercises

[@josephlane1949]

Hey! I’ve been using your swimming exercises and have been really enjoying the adaptations in the pool. One big questions I have for swimming: the medium we move through is so much different than moving on land so the “impulse” has a much longer duration relative to on land. Do you think that means swimmers should work more on overall strength as opposed to explosiveness? Or do you think there isn’t a meaningful difference so you can train similar to how you strength train for land athleticism. Thanks!

[@klrdto3250]

Great presentation!

[@lsporter88]

Very intelligent explanations. Superb video.

[@Gregthedrifter]

Very cool video-any reason you chose the snatch over the clean? Feels like you could handle more weight with the clean, and it has fewer mobility requirements?

[@dillonwolcott7655]

My two cents: the snatch requires more overall force development since you’re sending that bar overhead as opposed to catching it in the rack

[@hunterwilliams2572]

Call this man Dane Poppa Pump

[@MissouriBoatRide420]

lol Scott Steiner

[@gi79304]

33 1/3 rd chance Big Poppa pump would of shown up 😂

[@sherribugd3799]

So I’m 50 and have crappy knees from years of high school and college throwing training back in the day. I now train for bjj. So if I can’t sit deep in a squat or snatch will I still get the benefit from these exercises or should I try and continue what I do now, which is isolate muscles with other exercises?

[@stinkmeaner6969]

You should do high reps on machines and lots of cardio, all of this stuff will make you gas out and a worse athlete

[@goncalopereira8267]

Watch kneeovertoes guy,it Will save your knees

[@ri-d-an]

intresting choices

[@raymondsmith2040]

Dane would you recommend doing a Lower/Upper/Impulse week and just rotating through those 3 workouts on Impulse day each week?

[@Yourmumknowsyouaregay]

Raymond please shut the hell up

[@Yourmumknowsyouaregay]

Classic Raymond response

[@Yourmumknowsyouaregay]

I bet you use bars of soap to wash

[@Yourmumknowsyouaregay]

Dam it Raymond you've ruined my day

[@kingjehukhan8541]

I have got to take my 61 year old self down there just to train! I know I can get back my strength! Great video!

[@capthappy345]

Like the headmail and shades!

[@DingusSquatfordJr.]

Pull up, squat, and kettlebell swing.

[@boonruengchotchoung6594]

Thank you verymuch. 👍🙏🏃🏻🏈⚾🏀🌹♥️♥️♥️🌷🌠💫🌌😘

[@simontaylor2525]

Sweet PJs

[@gatorcroc7212]

This sounds crazy.. but I want to do Alligator Wrestling as a sport. What lifts or training routine would I need to invest in to be successful at handling, maneuvering, controlling, or lifting an Apex Predator aka an Alligator? How can I pay you to make this video and get someone whose an Alligator Wrestler to be on your channel?

[@jonhenson5450]

Shooting and running may be most effective routine. Lol. No, seriously, respect your unique competitiveness

[@drhjhulsebos]

Has the snatch improved Ivan's rate of force development, velocity and impulse expression for the chair toss?

[@stinkmeaner6969]

The rep range gave him bad cardio and less lactic acid resistance making him a worse athlete

[@drhjhulsebos]

@@stinkmeaner6969 how many attempts are there at chair toss, where you would need cardio for a single comp? I mean, I personally wouldn't go past 3 reps unless I really needed to mix things up or develop a load tolerance.

[@stinkmeaner6969]

​@@drhjhulsebos well thats very interesting, id say for about 99% of the un cherry picked sports you can talk about you need cardio and muscles that dont gas out.

[@drhjhulsebos]

@stinkmeaner6969 that's true, chair toss is a very specific event. I suppose they could potentially change the event where obstacles could be placed between the athlete and implement to measure other athletic qualities like mobility or cardio.

[@stinkmeaner6969]

@@drhjhulsebos I think thats a good take on it i hope you continue to do well in your sports journey all the best god bless my friend 🙏🥊

[@Jamaa_ya_kazi]

Thanks for wearing team Kenya 👖❤🇰🇪🇰🇪🇰🇪🇰🇪🇰🇪

[@ironthunderbolt]

⚡️STEINER MATH⚡️

[@TheBaitShopGuy]

"it depends" is the answer to what exercise some people need. Go to any gym in America and see that most lifters do much more for upper body muscles than lower body muscles. So it depends on the individual.

[@MartinDiStasio]

Agreed that “it depends” The average male dramatically under trains their lower body compared to their upper body because of “aesthetics”.

[@carlodefalco7930]

Athletes .. not … gym bros . Or atheistic .. Title says 😳🤔🤷‍♂️🤷‍♂️

[@AbbieSorell]

Dane wearing chainmail is not something I though I’d see this morning

[@lukerichard4132]

Dane is upgrading his marketing skills and separating his brand from other fitness influencers.

[@TheLockon00]

Why the snatch over the clean?

[@dondo4341]

Why Not the press instead of benching?

[@IAmRyanGosling918]

Bench targets more muscles and allows you to load it more, plus most sports require more horizontal than vertical pushing

[@McWhatevs]

Bench Press?

[@seanyshepfit]

You got your calculations wrong because you didn't add Kurt Angle to the mix.

[@Jadesterification]

Curls for the girls

[@sabioxgym]

I can do all these movements but I still feel slow and unathletic. Can anyone explain?

[@manuelcau2752]

Athleticism is a condition you can improve by doing a specific program wich involve plyometrics and speed training, not only lifting weights ;)

[@mikeoxlong91111]

squat, bench, press, deadlift, power snatch. Those are the lifts. Front squat isn't anywhere near as good as the low bar back squat when talking about total muscle mass being used. The press is very effective for shoulder strength and health. the deadlift is just a no brainer. the bench is there. and the power clean is better than the snatch in reference to power production and it's just easier to learn and do correctly.

[@filipcesnjak2944]

1. MMA sparring, 2. Swimming and diving, 3. Free climbing and rock climbing

[@retardno002]

Those are sports, not exercises, and they don't really build explosive power, but interesting selection

[@filipcesnjak2944]

​​@@retardno002when you do MMA sparring you do explosive movemants to get a takedown, you do strenght when you wrestle, you do speed when you do striking, you do mobility, you do cardio, you do everything for the whole body... similary with the rest on my list, every musstle is activated when you do Rock climbing or when you are swimming.

[@retardno002]

@@filipcesnjak2944 you should look into how strength and power are developed. You get to use them in the activities you mentioned, but you don't build them that much.

[@GigiGigi-vv6px]

Nimeni nu vrea să înțeleagă că totul este unilateral nu bilateral😢forța maximă a unui jucător de 🏈 de exemplu este mai tot timpul doar pe un picior fiindcă trebuie să alerge exploziv,cînd trebuie să treacă de un placaj este in alergare nu se oprește din alergat ca să spargă un placaj "bilateral ", cînd aruncă 🏈 o aruncă cu putere maximă cu un singur braț și cu un singur picior în care pune toată forța lui,nu aruncă 🏈 cu ambele brațe sau șutează cu ambele picioare deodată,bilateral este eficient doar în pawerlifting, bodybuilding, și haltere olimpice, în antrenamentul funcțional bilateral este inferior unilateral, și că să-ți dau o idee pentru un nou clip pentru dezvoltare de maximă forță brațul drept este dependent de piciorul stâng iar brațul stâng este dependent de piciorul drept😉 6:51😊

[@nsmocean1355]

intro caught me offgaurd

[@MH-lg1iu]

You've got mail.

[@DANA-lx8cv]

1) Bench. 2) Bench. 3) Bench. Oh fine, I guess something for legs as #3 because leg drive improves bench. :)

[@MOCOOKSEE]

2nd dangit😢

[@silverstreak1981]

Scrolling through and saw the big bad booty daddy, you now have me for life.

[@farhanhussain_]

Bench Press in this list is so disappointing. I would rather do OHP.

[@rogueelephant7994]

Big poppa pump

[@punkavaug]

Anyone care to share the 3 exercises?

[@dillonwolcott7655]

Snatch, squat, bench

[@drip369]

Nice mail

[@mxchvl6820]

where's power clean?

[@MonkeyyFN]

I have a genuine question, why are almost all your athletes caving their knees in when squatting? I heard this is bad for your knees?

[@SwenH]

You're right, I just realized that Mario updated his favorite way to tackle ED and it's crazy! Although what he previously talked about was pretty decent, it was difficult to follow, I just go'ogled the latest in Mario Volpstein's Erections at Will, it's so much simpler and potent now!

[@spud1300]

Headphone warning, those pants are LOUD!

[@13_Leek]

Wait, is that the Big Bad Booty Daddy ????

[@EATMAN888]

Dane look skinny compared to Rick wow.

[@Jadesterification]

Its the mindset

[@EATMAN888]

@@Jadesterification i hear just crazy too see cause we all know how yoked Dane is .

[@dmitriyobidin6049]

Ryan Crouser - best track and field athlete of all time? :) Not even near.

[@powskier]

Very few athletes have the mobility to do snatches correctly. Also, you won't learn it from KZbin either. You need many hours under an experienced coach.Not doing that is a recipe for injury. You're far better off doing the kettlebell snatch or barbell power cleans. Once you're past your early 20s, you missed your window for the snatch.

[@powskier]

@Peter_Interceptor_650 Not so much on dumbbell snatches. Junk exercise. But yes to kettlebell clean and press if you're talking about the double version.

[@alexanderorozco1186]

Bro thinks he’s Scott Steiner (he is)

[@jerrythomas4457]

That’s precious

[@oldnatty61]

Looks like time to cut.

[@sladethompson4920]

First

[@GarageStrength]

🥇🥇

[@stinkmeaner6969]

yeah i dont know if any of these would give me the cardio or muscle endurance i need

[@zurnation3709]

got me dead

[@stinkmeaner6969]

​@@zurnation3709he wants me to be really strong for the 1st minute then tire out really quick mate.

[@jumanji1109]

Trap Bar Leaps with bands are better than the snatch… higher RFD and higher force output…. boom! Cool, amazing mobility that is never remotely achieved in sport… PF lunges are far safer for the spine and actually develop a movement sports do…. Back squats for football players who break down and need to ‘grind’ to block? Sure… Any other sport? Zero reason. Extremely high levels of torque and strain can be achieved in the unilateral single leg squat in a plantar flexed position, so it builds iso metric ability for the PF to not collapse, while still building MORE than enough torque and strain for any sport outside of the big portions in football, or rugby (if you get cut from football). So PF single leg squats FAR superior to squats… coming from a two footed 41” vertical lifetime squatter…. It simply isn’t the best for ATHLETES… Boom! Towel bench > bench for most athletes to save shoulders, and push press may be better than both since most sports DGAF about slow contraction of the pecs and shoulders… Solid list for football players and maybe… maybe throwers, but pretty trash 3 for other athletes. Floor presses also save the shoulders… so the video touches on that… But full bench for soccer, track, baseball, volleyball, basketball, tennis, etc, etc? As a top 3 exercise? GTFOH Good to see even after 30 years, watered down football programs still dominate… as a former football player and coach, but playing nearly every sport organized… this is sad to see. Boom!