The Only 7 Barbell Exercises You Need for Pure POWER

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Күн бұрын

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@AlexanderBromley 2 ай бұрын

FREE PDF breakdown of these 7 Exercises: empire-barbell.com/full-library-of-free-video-pdfs/ Give yourself permission to get strong. Learn more about BaseStrengthAI at www.BaseStrength.com "Big Dreams, Bad Genes" at www.Barbellapparel.com/Bromley WE'RE ON DISCORD! BromleyHQ discord.gg/CnhSBYb5qy

@colebamber 2 ай бұрын

Exercises: 1:46 Push Press 3:41 Pin Press 4:51 Power Row 6:41 Hip Extension Talk 7:11 Hang Snatch 9:42 High Pull 11:29 Power Shrug 12:57 Box Squats

@ultimaetsolder 2 ай бұрын

Thank you for saving me 16 minutes.

@colebamber 2 ай бұрын

@@ultimaetsolderYou’re welcome👍

@ThellmanIsANoob 2 ай бұрын

Thank you man

@colebamber 2 ай бұрын

@ the appreciation is appreciated. 🙏

@HillsideDweller 2 ай бұрын

I really have such an appreciation that this channel actually cares about training. It's not just the occasional non informative workout, and then a bunch of talking about other people in the industry. Yeah that is there, but the meat and potatoes are plentiful here

@islanderITA 2 ай бұрын

I remember being just a child when I first saw in the cover of Nat Geo your thumbnail image. I remember I couldn’t fathom how such a huge man could jump so high. Fast forward a couple of decades and now I understand perfectly well how this is possible, yet it won’t seize to amaze me. It’s one of the most amazing shots I’ve ever seen.

@Whocares-z6v 2 ай бұрын

Tried to learn cleans but i sucked at them so i instinctively switched to high pulls without even knowing if they were a real exercise that ppl actually do 😂 didnt even know they were called high pulls 😅 cant tell you how happy this video made me

@BeegPoppa 2 ай бұрын

You are by far as good of a teacher of this stuff as it gets.

@schmellywittleidiot 2 ай бұрын

looking SO red recently man

@lordbyron9950 2 ай бұрын

Hes being helping santa 🧑‍🎄

@Horus-Lupercal Ай бұрын

Gluten allergy appparently.

@hooktraining3966 2 ай бұрын

I see Bugenhagen footage ik we are cooking

@joshuawalker301 2 ай бұрын

The dude doesn't age, the only way I can tell it's an old video is basically because he is smaller. Crazy.

@black0ut_53 2 ай бұрын

@@joshuawalker301he just becomes more Don Frye-like with every passing year lol

@TonyAgureyev 2 ай бұрын

😒

@legrandfromage9682 2 ай бұрын

They don’t call him TJ Sizzle for nothing

@BigSleepyJoeCooking 2 ай бұрын

Doctor spice can probably think of over 700 barbell exercises for POWER!

@jeffgodfrey9618 2 ай бұрын

Keep’em coming Bromley!

@therealforestelf 2 ай бұрын

this video is just 100% on the point perfection. when you only have time for 1 (jerk vs pushpress) => pushpress! finally someone that doesn't put the powerclean as the holy grail of athletes there, but talks about the Hang Snatch - awesome! I've learned to PClean before I did any snatching but honestly, (pwr) Snatches have a lot more bang for your buck imho. there's a hammer thrower at my Gym that does a lot of these, he never locks em out because he doesn't need to, but just the explosive aspect going from the knees to over your head is amazing for the athleticism

@rns7426 2 ай бұрын

This video was so full of gems!❤

@Daemiandussault 2 ай бұрын

Man when i was a young man, had i jnown people who did this kind of stuff and talked this intelligently about these things, i would have been more clear on what i wanted to do with my life. This kind of stuff can bring you to academic pathways as well as anywhere else. Someone who looks at things this way wouldnt be out of place in medical school either. As a kid i didnt know what I'd be blocking out of my life by choosing certain directions. Thanks for this. Young people will benefit immensely

@Microbiologist2023 2 ай бұрын

Mr. Bromley, we would like to see more about power development . Please , do some more of this subject

@Domn879 2 ай бұрын

I’m glad that I’m smart enough to know that as a TUT guy for a while, that there is a world of risk here for me, and a shedload of research to be done before jumping in.

@DankMemoeats 2 ай бұрын

Appreciate the video

@jeffv8612 2 ай бұрын

I like deadlifts, pin high pulls, anderson squats, and pin push presses, all from a dead start. I'll focus on 1 a day, I'll do dips with deadlifts, push ups with high pulls, chin ups with squats, and inverted rows with push presses. I also do plenty of hinge, row, squat, and press variations. But I shy away from bench and machines. Just try to do everything from the floor and my rack and barbell.

@anthonyluisi7096 2 ай бұрын

awesome 👏,,thx bromley

@70mikepowell 2 ай бұрын

Thanks for the download alex 👍

@timbeech2056 2 ай бұрын

Thanks for that, the high pull looks like just what I need. I've been thinking I'm going to need to sort out my mobility and book a session with an Olympic lifting coach to learn to clean properly but this gives me a much easier lift that ticks the boxes I'm looking for.

@Soon2Be91 2 ай бұрын

I love the content bro.

@zachery8841 2 ай бұрын

A solid 10 piece knowledge nuggets

@LiquidfirePUA 2 ай бұрын

Can you use kneewraps for elbow wraps?

@Jaremh 2 ай бұрын

For someone who have aggressivity problem will power training make him more aggressive

@lucaslittmarck2122 2 ай бұрын

Probably the opposite. Workout hard every day and you won't have any energy left to be anything other then calm.

@-b-sharp 2 ай бұрын

As someone who came from the Starting Strength origin story, High Pulls where the conclusion I came to with respect to the Power Clean quagmire.

@BB-ni8vy 2 ай бұрын

Love pin presses/dead press but they always aggravate my bicep tendon/shoulder/pec after a few sessions

@Fitnessheretic 2 ай бұрын

Love one arm snatches!

@Speen005 2 ай бұрын

Daddy bromely posted again. My life is meaningful.

@ggrthemostgodless8713 2 ай бұрын

Instead of that last one, HIGH boxed squats, I do EXPLOSIVE quarter squats from pins, and it works great, you start from rest like the box, but I feel more secure with the pins, lowering slowly with CONFIDENCE.

@briand5047 2 ай бұрын

I was just rewatching the squat checklist video. A cool video would be a bent over row checklist done as if the movement was a competitive lift.

@RPM1776 2 ай бұрын

What would a program incorporating all of these exercises look like?

@therealdestructicus 2 ай бұрын

So how many more watts will I be able to produce?

@OfficialBeeswax 2 ай бұрын

@hectorgarza228 2 ай бұрын

I prefer to measure my strength in horsepower

@frankmurphy7234 2 ай бұрын

Lol

@yashabeast3416 2 ай бұрын

Now we need 7 exercises for strength

@cramz101 2 ай бұрын

What’s your opinion on sprinting?

@pokeyouindaeye 2 ай бұрын

Why power row > cleans?

@Harrison881 2 ай бұрын

Needed the unironic caption. Good call.

@asldfjkalsdfjasdf 2 ай бұрын

What is the training difference between the one arm snatch and kettlebell snatch? They seem pretty similar.

@pokeyouindaeye 2 ай бұрын

I work my 1” punch hip movement in the bedroom… where the added force counts.

@mattijsglas 16 күн бұрын

Is that Gödel, Escher, Bach in the background?

@zezeti2246 2 ай бұрын

2:45 sadly I don't do ohp anymore since my shoulder started popping with every damn rep, like one of those predators😂

@MrSham3less 2 ай бұрын

In your 100 lbs in 10 weeks program, in the second squat session, what does max 5, 3 and 1 mean?

@garbagio6587 2 ай бұрын

Maximum 5 reps 3 reps 1 rep

@MrSham3less 2 ай бұрын

@@garbagio6587 What about the weight, doesn't matter?

@azulsimmons1040 2 ай бұрын

Did you do pin presses for overhead press as well? Did it help? Or do push press to build strict press strength?

@AlexanderBromley 2 ай бұрын

I actually did for a while and recommend them. Any angle, flat, incline or ohp has great pressing power benefits

@azulsimmons1040 2 ай бұрын

@@AlexanderBromley I'm going to give it a shot. I'm stuck in the 225 to 235 range. I need to find a way past it. This is the hardest lift to build.

@TV99DE 2 ай бұрын

@@azulsimmons1040amen to that. I’ve been stuck since July on my OHP progress.

@sotiristserepis8169 2 ай бұрын

I know its kind of a random question but when do i progress on Lu raises? I can do 7kg for 3x17 but i stop every few reps to breath since after rep 7 every rep is a grinder. I have really strict form. Should i add 0.5kg or should i train till i wont need to stop every few reps for that 5sec rest?

@CeroAshura 2 ай бұрын

You are basically doing a myorep set at that point, which entirely defeats the purpose of Lu raises. Lu raises are a low fatigue way to train the delts whilst also working the scaps through a good range of motion. Think of it more as an assistance movement to work the scaps and less about putting on delt size. For a heavy side delt exercise look at dozer raises by big smelly hairy guy.

@StevenIuele98 2 ай бұрын

Not sure if you’re familiar with Will Ratelle’s stuff but he argues the triple flexion part of catching a clean helps immensely since that is what you do before jumping/throwing to then go into triple extension

@withindarkness 2 ай бұрын

I think the back is such a complex muscle group that all the tempo, stretch, control, etc stuff will always fall short, or at least not have the purported benefits. Sure, you can get a good stretch on your lats with some moves, but are you really stretching your rhomboid, teres, etc, with a strict row? Aren't you loading the stretch even more with "cheat" movements for the back anyway?

@StrengthAndConditioning61 2 ай бұрын

Good stuff. I'm outta the power game anymore tho at 61yo

@HumanAki 2 ай бұрын

Absolute goldmine! CNS is gonna be BEEFY after programming those movements! 🍻

@outtaj 2 ай бұрын

I am a simple man. I see daddy Bromley upload video. I excitedly click video.

@Andres-bz7dq Ай бұрын

Mma fighter checking in. Probably best content for weight room material 👌

@joachimmadsen119 2 ай бұрын

Pullovers. With barbells/ easybar

@standUpForTurtles 2 ай бұрын

I'm assuming he meant 10 ft squared which is 100 square feet. If you wanted a 10 square foot gym that could accommodate a 7 foot barbell you would have less than 1.5 feet on the other axis. That might work for most of the lifts he discussed but would definitely feel chlostrophobic to me.

@captainobscurity491 2 ай бұрын

His power is maximum

@Major.Tom.1973 27 күн бұрын

As a TUT guy in his 50s, most of these look like injuries waiting to happen. I guess there is (or should be) an upper age limit to these?

@zackhurwitz9441 2 ай бұрын

I love your content, but I'm gonna have to disagree with you about "the only athletic carry over from the clean is the pull." (I'm paraphrasing) Will Rattelle has made a few videos about this, but I can vouch for it anecdotally as well. The drop and catch in a full clean teaches stability in compromised positions, and how to rapidly coordinate so that contact/combat sport athletes (like wrestlers and football players) can drop their level quickly.

@AlexanderBromley 2 ай бұрын

I think that's off. No football position or play involves anything that looks like a drop into a clean and Id be curious as to exactly what 'compromised position' that prepares you for.. Level changes in wrestling, like shooting, are so mechanically disimilar that I can't imagine anyone making th3 case that one prepares you for the other. This is the biggest problem with athletic programming, the incorrect appeal to specificity. Lifting is for broad abilities like strength and power, not actually replicating what you do in a game. When you try to do that, it's always worse than just drilling the damn thing. Edit: I watched one of his vids and got the context about the plyometric effect of a loaded double knee bend, which occurs in catching any clean or snatch. I was specifically talking about the drop in a full clean or snatch, so there was some confusion. Most athletic training programs have some type of weighted jumping, so even if it's a benefit, it's redundant

@zackhurwitz9441 2 ай бұрын

@@AlexanderBromleyso are you agreeing that it trains it, or not? Weighted jumping can't compare to Olympic lifts. The difference in the coordination demands alone is a non-starter. Of course the catch in a clean or snatch isn't identical to any athletic position and I never said it was. Being a defender and attempting to meet a ball carrier or pulling blocker is done while trying to have a lower pad level than your opponent. Learning to rapidly accelerate, while having stability at the bottom of a range of motion (thus, ensuring that a more mechanically advantageous position is even stronger) is a lot closer in terms of specificity than any compound movement can provide. You don't see players lying on their backs on the field. Yet, they still bench press, don't they?

@AlexanderBromley Ай бұрын

@zackhurwitz9441 I don't understand what the coordination demands have to do with anything. The point of athletes doing oly lifts is to develop power that transfers to sport, not increase coordination for oly lifts. I'm making an argument about specificity because you presented the value of the catch as specific to the movement on the field. Bench pressing is useful because it predictably increases upper body strength, not because it specifically mimics anything on the field. It's a 'general' developmental tool. But you made the precise claim that catching the clean has 'specific' transfer by "teaching stability in compromised positions" and relates to level dropping in football and combat sports. So that's what I'm arguing against. No, it doesn't, it can't, because for it to do that, the catch of a power clean/snatch would have to have you in a comparable position to the 'level drop' of a wrestler or lineman, and it doesn't. Not even kind of. They are almost always done by athletes as a super shallow knee bend while staying completely upright. If you're making an appeal to some 'general' quality that it fosters, where catching cleans in a shallow knee bend still creates some general strength or durability in the knee that is useful, fine, but that's a simple plyometric action that isn't uniquely special, it is experienced a bunch of different ways in practice and training already which is why I called it redundant. TLDR; it doesn't provide specific benefit to position on the field, and if it provides general benefit, it's too marginal to even talk about. It's another example of strength coaches fixating on minutiae that doesn't matter to justify their presence.

@Bangarang341 2 ай бұрын

💪

@Peter-cp7xx 2 ай бұрын

Hahaha! Cause you fucked up the kabookie bar beyond repair 😂😂

@victorbigstone8178 2 ай бұрын

👍👍👍

@kayodoubleu3310 8 күн бұрын

Thanks for the Video. Man i really hate the autotranlation nonesense youtube is forcing uppon us in other countries. I was searching for a video about power exercices and youtube translates it to pure strength. Almost avoid the video.

@Карлос-ан 2 ай бұрын

🔥🔥🔥🔥🔥👏🏻👏🏻👏🏻👍🏻👍🏻🤝🏻🤝🏻

@DantheSavageProject Ай бұрын

Next video.. “How to Add these movements into your weekly periodization”….😉

@DriftingTaco 2 ай бұрын

Big shout out to the 1 arm snatch, huge proprioception gains and everyone thinks you're cool

@ZakiShiyam 13 күн бұрын

Frount squat

@Noah-pc6wq 2 ай бұрын

Algo comment

@zsahe21 2 ай бұрын

!!!!!

@7HFEstorque 2 ай бұрын

10:15 ayo its vin diesel

@monkemode8128 2 ай бұрын

5 sets of Levitation til failure

@jima6545 2 ай бұрын

Sir, please look up Herman Goerner's program. It has this and more. I think you'll be impressed. It's very fun as well. The guy was a beast and most definitely natty. Probably the most unique lift he did was 1 arm kettlebell swings for doubles, working up to 220 lbs! That was 2 110lb kettlebells in one hand. Grip strength was a priority

@normangore3648 2 ай бұрын

Does anyone know if and what the advantages are to doing 12" high box squats vs a little higher with no pauses????? I've been doing those with a 2 second pause at the bottom before exploding up for 3 to 6 reps. Is inferior to a moderate depth squat with no pauses at the bottom?????