Another Ten ESSENTIAL and Overlooked Exercises for Total Performance

[@TheBioneer]

Go to squarespace.com/bioneer to get a free trial and 10% off your first purchase of a website or domain.

[@Leo-gi7bg]

you can also crawl backwards

[@StraitjacketFitness]

Adam, you are a true blessing. For what it is worth you make my list of top ten greatest KZbinrs. This type of free content is truly life changing. That being said, for the luv uv gawd! Train your neck bro! What in da'hail .... Not hatin' jus'sayin'. Keep up the truly amazing content, sir. Salute. To everyone else: Stay shredded brahs (and brahettes), we're all gonna make it. Peace.

[@GonzoTehGreat]

What's your opinion of the overhead press using dumbells or a barbell (either behind or infront of the neck)? I typically move from a bicep curl into an overhead press. If using dumbells I also sometimes also incorporate a deadlift beforehand, to make a compound movement which raises the weight from the ground to above my head and then back again.

[@AG1990DC]

These black & white cuts of the neighbour's reaction are absolute gold

[@joefriday7431]

Hahaha I call these movements "crazy neighbors" for this exact reason!

[@holidayarmadillo8653]

I was laughing so hard LOL 🤣

[@Andi.Plans2]

I absolutely loved them 😂😂😂 Especially the kettlebell Carries and glute bridge ones 🤣😆😜

[@chest2904]

Exercise Overview: 1:20 Bodyweight Squat 3:13 Glute Bridge 4:03 Shadow Boxing 5:34 Crawling 7:26 Shoot-/Kick -Through 8:50 Bicep Curls 10:20 L-Sit 11:53 Loaded Carries 12:44 Hanging 13:24 Rope Skipping/Jumping

[@archlectoryarvi2873]

That was quick!

[@kiddynamite1620]

Thanks bro

[@rodrigomaximilianobellusci8860]

Thanks!

[@firecrumby2387]

With all due respect to Adam, bicep curls are NOT overlooked exercises. In fact, they are one of the most common, esssntial? Very, but it's definitely not overlooked

[@TheBioneer]

@@firecrumby2387 It is a little when it comes to the “functional” crowd! Also I kind of rejigged the title as it was getting quite the traction I’d hoped for 🤷🏻

[@archlectoryarvi2873]

The neighbor's reactions NEED to be a recurring gag in your videos. Utterly hilarious 😂

[@nischay4760]

he needs to hire his real neighbor next time XD

[@sapinva]

He lives next door to his twin brother.

[@archlectoryarvi2873]

@@sapinva The Pioneer?

[@sirstashalot7441]

Agreed!!

[@AcousticFatality]

100%

[@hayesism]

This time next year: Bioneer's 261-270th FAVOURITE and Most ESSENTIAL Exercises "It killed me to narrow it down to just 270 exercises..."

[@TheBioneer]

😂😂😂

[@ArtbyPaulPetro]

haha those little bits looking out your window at yourself are hilarious! makes me wonder what my neighbors think when I am out in the driveway flipping the big tractor tire then beating the crap out of it with a sledgehammer! which btw is one of my fave exercises to do! I would love to see more videos like this...don't stop until you have your top 50-60 exercises!

[@kylereece1979]

I love the idea of mastering the Lateral Shoot Through, it looks so badass. Seeing you swivel and swish through that so effortlessly and quickly is inspiring. My cardio, speed in general is total shite, and Id like a bit more in depth look on getting that move right and how to pace the practice properly. Excellent video here yet again. Functional and factual .

[@eldorados_lost_searcher]

I think he has a video specifically about the shoot through and its benefits. But after hearing his critique of how he's improved in his performance of it, it'd be a good candidate for an update.

[@agentofthewild684]

The black and white sections that pretend a neighbor is watching.....Fantastic. I have been watching your videos for years now and I can attest to your focus on movement. I have very bad lower back problems and these exercises help me stay mobile. I also do cold therapy walks in the snow with just shorts and shoes. My neighbors think I'm crazy!

[@lookatthebatbaby]

Man I remember back when you had like 50k subscribers it's really fills my heart to see you grow so much, you deserve every success you get. Hope to see you cross 1 mil by the end of this year

[@BuddhaSunn]

0:45 I like the way you strike higher. Being a short arse at 5’5” I train like this as I’m aware I need to practice punching higher if I’m gonna catch the average guys chin. Good job man 👍🏽

[@Browny84]

I’ve been doing a lot of box step ups recently. Various heights, side to side, loaded, whatever. You can do shorter, quicker ones for cardio, higher, slower ones for strength and mobility. They’re also good when you want to just zone out to a podcast or listen to some tunes and get some movement happening.

[@RDS_Armwrestling]

I used to do them a lot as a finisher, and really loved them, but they ended up aggravating my lower back, though I don't think they were the issue, rather something else was upsetting my back and the step-ups were setting it off

[@Browny84]

@@RDS_Armwrestling yeah, most likely there would have been something that was tight up or down the chain.

[@meltossmedia]

Rope climb is severely underrated too! I can't do it that well tho

[@bxla1]

the humor, the info, the uniqueness. your vids are always a masterpiece and very helpful and informative

[@pranakhan]

Getting much better with your punches, for sure! There's more extension, and kinetic exchange between the blocking and striking arm in your combos. Everyone should strive for that steady, incremental progress while they're also getting out there & having fun

[@helpfulcommenter]

The GOAT of KZbin Fitness

[@ladzhandle]

Would love to see a video about fighter pilots training. It would be fascinating to see you cover topics like anti-G straining maneuvers and the cognitive training needed as well. Love you and your channel. Keep up this outstanding work

[@jacobpowell1882]

Are going to recommend the star fox route and amputate the lower limbs haha

[@genghizchen]

Hi Bioneer, love all your videos and your whole philosophy of training. I find these latest two videos on your favorite exercises particularly useful and inspiring. Will definitely incorporate some of these in my training. Thanks so much!

[@LatimusChadimus]

Zercher deadlifts are still in my top ten, as are clubbells as a whole

[@rykerblade_snb]

I’m glad jump rope is making a sort of resurgence in overall fitness recently. It’s been my favorite way to build up my stamina and endurance for parkour

[@staubtim9510]

I really appreciate your channel for its unique content. I don't think I've seen any other fitness KZbin train so many different aspects of strength, endurance and fitness in general and share his ideas with the world. thank you a lot and just keep doing that...I´m sure it helps a lot of people

[@jeremiahdowney740]

Burpees! Best all around movement! So versatile and practical! Play with the pump numbers, add leg shoots, knee tucks or even a pull up!! If I was confined to one exercise, it would be the Burpee!

[@fwoggangidk]

Batman out there giving us some of his power and wisdom.

[@Marshadow69]

Always to a pleasure to watch your stuff. You are very much at ease with yourself.

[@DanceOfDawn]

you are perfect father/cool uncle material. a grown-up crawling? amazing. endless lion/horse/dinosaur role-play potential!

[@LycaonsMemories]

your creativity for your videos puts you a step up past so many fitness influencers who are just "do x, here is x, now go do"

[@THEMAX00000]

I just bought functional training 2.0 and I’m going to start on it tonight. Thank you for everything

[@matthewsteen9789]

I like these videos. Although I think my favourite videos that you have done are the ones where you compare two different training modalities and say how they complement each other so well

[@cipriantodoran1674]

I second this.

[@JonDodd-ds9vx]

Hi hope this reaches you well, ie my descriptions will be bad. I just tried combining some training. Like the knees over toes guys add to it the swing with the baseball bat weight, with over and around the head. Also it can be done with that lean back version with the knees go forward over the toes, as it changes the centre of gravity as your gentley swing. This can be done also with the squat that looks like a karate flying kick, the lean to the side changes the centre of gravity. Really pushes the core and concentration.

[@Iron_Wood31]

Nice video Adam! I would like to see a video about sprinting or about MovNat. Keep on going and bye for now💪🏼

[@sebastianosleah]

Love it! Keep going! We need “The Bioneer’s encyclopaedia of superfunctional exercises and movement”

[@coryfleck8997]

Appreciate you man. You're my favorite fitness guy. Thankyou for all your great videos.

[@frankrojas2028]

I enjoy relearning these same moves from your videos repeatedly because that it is also how I train. Trying to solidify what I know now, thanks to you . Will return !

[@CharlieAnderson-o7e]

"That man in the corner, who is he?" "He's one of them fitness youtubers. Dangerous folk they are wandering the wilds. What his right name is I've never heard, but round here, he's known as The Bioneer."

[@PlayfulTraining]

Makes me wonder what my neighbours think of me. 😂 I love anything that involves a combination of physical and mental challenge, such as climbing. I'm up for more lists. Limiting to just 10 movements is a painful exercise. 😊

[@redmetalpanda9051]

Hey i loved the partial squat thing you showed, and i have made it into a partial jump squat and they work haaard i basically hop when im near 90 degrees, then squat back to the grass. Works harder if you jump in a direction of course.

[@gmkgoat]

Hmm if I had to make a top 10 list, my favs are probably KB swings, TGUs, cleans, overhead press, heavy club mills, mace 360s, loaded carries, squats, dips, and pull ups.

[@nathanpickford2207]

This was an absolute banger! Thank you 🙏

[@maforo85]

Thanks for including jump rope. It is of one the most important exercise one could do. It exercises all parts of your body. It helps in anything you do in life from work labor, other exercises, sports, etc. The jump rope is cheap, less than 10 bucks, fits in your pocket and you can take it anywhere. Just 10 minutes a day. It should have been in your first video but anyways it is highly recommended.

[@MrFinefian]

Czesc Adam! Jestem wielkim fanem Twojej pracy. Poruszasz bardzo ciekawe tematy i z kazdego filmu wyciagam bardzo duzo informacji!

[@PrivetAnton]

Burpees are amazing!

[@TheBioneer]

They’re a sure thing for the next ten!

[@bbuilder101]

Great video as always. I particularly enjoyed the 'neighbours point of view'! I hope they make an appearance in future videos.

[@deeneely295]

I found that I actually like Kettlebells for curls but I do them a bit different. I keep the kettlebell inline with the forearm so it works my grip strength and throws some extra into the forearms.

[@TheBioneer]

Quite a lot extra, I imagine!

[@RDS_Armwrestling]

Armwrestlers use them like that, humbling how much less weight you can use!

[@calisthenicswBin]

@@TheBioneer what i do is i have adjustable dumbells so i put a lot of weight on one side and none on the other to train my forearm stability more this is really useful for sports like cricket, speaking of which can you do sport anaylisis videos?

[@RightHookRR]

really like this top ten series youve been doing great to get all the videos ive watched over the years consolidated

[@sidcasino6335]

I watched your first video late and felt like it would be silly to point out what I would add. Incidentally, I would have pointed out hangs, crawling, and weighted carries. Fantastic list. Very validating for my just-a-guy self doing silly stuff like this trying to stay in shape however/whenever I can.

[@joseph4495]

I have never seen anyone look cooler carrying a tescos carrier bag. Absolute legend.

[@Liam1991]

The 6 fundamental kettlebell exercises, and some clubbell training is all you need. Swing Clean and press Squat Turkish get up Snatch Inside circle Outside circle Shield cast

[@kennycherry7684]

Hey can you do a deep dive into L sit? What are some beginning rep ranges or exercises to work up to get to you? The shoot through is another maybe a rep range or any other tips.

[@chamoy2864]

Another great video! I’ve purchased your book a few months ago . My goal is to become functional and to improve my martial arts. My role model is batman. I’m wondering if the workout in the book is better than the batman workouts you’ve made for my goal. Do you have any exercises I should include in the workout from the book for my martial arts? Also, when is batman 2023 coming? All of us viewers love the batman videos you’ve made. Keep releasing amazing content! Love from Romania!

[@Andi.Plans2]

I’m currently overweight, and doing CrossFit 2-3x a week, but do you have any suggestions to get stronger at pushups, burpees, and maybe be able to perform a pull-up and handstand/handstand push-up? Deadlifts and back squats are my strongest , but any cardio and upper body weight work need some major help…

[@dacedebeer2697]

So I love your content, you have such a holistic approach to athleticism and as someone getting back into shape in my 30s you have helped me a lot. That being said I'd like to give you advice on your form in martial arts. For someone as mobile as you are you are too stiff throwing punches. I suggest you do some slow motion shadow boxing, focusing specifically in doing the movement with the least tension in the muscles, only really flexing anything near the impact point. You'll get more speed and fluidity this way.

[@askroller]

3:32 - hey, old viewers. Did he catch the comments or he did such commentary before? 😂

[@TheBioneer]

I saw the comments 😂

[@askroller]

@@TheBioneer nicely executed!)

[@BunkySpewer]

Anything with more emphasis on calves rather than always hams and quad is good. Crawl might be a nice warm-up for climbers too. Combining planche with L-sit, V-sit, and shoot-through might be a good challenge short routine. What is your favorite for rear delts? Definitely do top 30.

[@sirstashalot7441]

Man you are a beast! I'm surprised more every video i watch lol. Keep up the awesome work!!

[@viveviveka2651]

Rhythm is too often missing. Genuinely enjoyable rhythms. In music it provides a framework to hang the rest on, and it sustains the flow, and at its best it can be very enjoyable also. "It's got a backbeat, you can't lose it" - it holds it together and keeps it going.

[@StraitjacketFitness]

15:18 WHAT!?!? NO BONUS EXERCISE?!?! NOOO000oooo.... How will I acheive elite fitness without a bonus exercise! My dreams are crushed! WAAAAAAAAAAAAAAAAAAHHHH!!!!

[@TheBioneer]

Haha you know what! Blame my family! I had one scripted out and ready to go but then my son went on rampage and the wife needed help… then it started raining! 😂

[@StraitjacketFitness]

Wellll....ohkaaay.... I'll forgive you this time. ;) Thank you for the reply, sir. Keep cranking out the content. Stay shredded brah, we're all gonna make it. Peace.

[@dovidmoritz9278]

Definitely would like a follow up video, or a top 50 if you feel up to it. thanks anyway

[@ninjatall15]

Hi Bioneer, Could you tell create a video on avoiding injury(Heavy weights),rehab and recovery?

[@Uncle19]

Can you do some guided full workout sessions where you do all the movements with us

[@kennyhaynie3653]

I know that you've touched on a lot of different topics for how to manage pain in your back, elbows, knees. But do you think that you could do a video about practices that people can implement to manage chronic pain overall. There are opioid epidemics all over the world because people suffer with chronic pain and they don't know how to deal with it and I'm just curious if you would be interested in making a video about how to help manage some of those things. Love your content thanks so much.

[@TinTin_games]

Can you make a series of all exercises for every muscle in the body?

[@mastermasih]

BW squats are so overlooked! Great stuff as always Adam!

[@CJ-uf6xl]

Those punches are looking a lot sharper man 👌 Remember to relax your wrists and shoulders fella, only tense up on the snap 👍

[@jonrwert]

Random question, I've seen you use those giant kettlebells in some videos. Is the advantage there the grip challenge? I don't think I've ever seen those outside of your videos.

[@TheBioneer]

It was just cheap lol! It’s like those vinyl weights. No advantage, it’s actually really impractical 😂 Looks kind of cool on camera, though, I guess!

[@DanielLifire]

Can you make a vid on Toji Fushiguro Apex body?

[@argonkrux9873]

Could you do a video on your thoughts on carnivore,paleo and on modern and old hunter gatherer diets, perhaps eating a variety of exotic Meats and organs? I've read that ancient archaic humans were carnivores due to the megafuna that still existed back then

[@MoPoppins]

Yes…MORE!!

[@INTPRobin]

The movements that I enjoy the most are ring dips and pull ups

[@ENGRAINING]

it's always nice to see your collab with kettley the kettlebell.

[@lightrus6404]

my top ten: 1. Nordic Curls 2. 1 arm push-up 3. horse stance 4. monster walk 5. 100m sprint 100m jog (don't know the actual name) 6. kettle bell swings 7. chin up 8. reverse leg raises 9. hanging 10. dragonflag

[@AwakenZen]

No biceps?

[@lightrus6404]

@@AwakenZen chin up, dragon flag, hanging for bicep tendon.

[@itsoracle]

wtf is a monster walk

[@itsoracle]

​@@AwakenZencan you not read bro, he said chin ups

[@AwakenZen]

@@itsoracle No man I can't that's your mom's job

[@danielgilbert8338]

It's been said but I'm going to say it again. The gag with the creeped out neighbors is hilarious

[@solomoncapell1920]

Could you make a training program just using these 20

[@walphka]

I wasn't too fond of the neighbor cuts in the beggining, but now i'm hoping he makes more appearences.

[@jace4223]

Can you do a video on posture my trainer has been helping me with my shoulder and neck position during workouts and at all points throughout My day

[@vikingninja5033]

Great vid👌 Cannot wait for the next top vid😜

[@catnipnapkin3329]

Neighbor-POV was a much needed addition to this video!

[@angeldaviddiazruiz2279]

Love this channel!

[@leodiaz970]

Thank you for your videos

[@badbabyray]

1:32 finally! someone who DOESNT lock out on bodyweight squats and proceed to say "bodyweight leg training is too easy" I dont care who you are, stay in the hole and do 50 bodyweight squats without locking your knees out, your quads are destroyed

[@79E13]

thank you sir

[@LatimusChadimus]

🥇 for you sir

[@supersoldierx40]

Any videos on exercises for wrestling?

[@sapinva]

My best condition ever was from a small handful... rock climbing, cycling, dead lifts, squats, clean and press, pull ups, calf raises, lifting stones. Of course some of that may have been the 50+ hours a week spent exercising, not including a very physical full time job.

[@polishfarmer132]

hahahah @6:13 the neighbors really do say it... lmfao

[@dimensionalshade8290]

Amazing vid as always!

[@AcousticFatality]

Try watching the kick through in 2x speed. Reminds me of that Russian soldier dance lol. Awesome content Bioneer! I am going to try all of this stuff out, especially the crawl while dragging weight.

[@JacobFeldman-b5o]

God your like the most charming fitness person on youtube. Like to the point I wanty to introduce you to my parents. Honetsly though thinking of taking my level 3 Personal Trainer qualification to a Level 4 Strength and Conditing, your advice has been very poinent.

[@marimoerostraw]

yes Adam I too, am interested in more of your top10 exercises 🫡 -on a side note, is there a SF Training 3.0 in the works currently? I'd love a potential even more streamlined evolution of the routine, perhaps with a focus on time-efficiency for the busier folks!

[@TheBioneer]

It’s coming! Not super imminently but it’s definitely on the cards :-D

[@marimoerostraw]

@TheBioneer excellent news, I'll pounce on it as soon as I see it released! In the meantime I'll keep myself active with 2.0 🙂

[@LatimusChadimus]

6:08 ok these two were awesome edits 😂😂🤣💀

[@LatimusChadimus]

12:27 4*

[@WallysPercussion]

Amazing video!!! (Man, your abs are of steel??? 😂)

[@burningflex2344]

"The glute bridge: there's not a whole lot to say about it" "I MADE A WHOLE VIDEO ABOUT IT!" OK calm down haha love it

[@TheBioneer]

😂😂

[@GoldenChild27]

I enjoy the favorites list

[@muddyboots7753]

Is it possible to set up a payment method without Paypal?

[@XTheSpartanX7]

For an honorary mention I’d add push-ups and inverted rows. Most people believe the have outgrown these exercises after a while but I believe they offer a lifetime of progress.

[@TheBioneer]

These are both in the first ten! Great shouts 🔥🔥

[@XTheSpartanX7]

@@TheBioneer That's my bad, I just watched that video after this one.

[@_uchiha]

early gang>>>>>

[@LatimusChadimus]

🥉 Facts

[@jeremycurle6880]

early gang 💪

[@archlectoryarvi2873]

I clicked so fast! 💪

[@DanielLifire]

Wassup

[@coracao.contrito]

💪

[@porqpine53]

Absolutely hilarious dude. I feel like some other people at my gym are like your neighbor character looking at me doing bear crawls

[@Alex-yy5oh]

The neighbor cut scenes killed me lmao

[@kylejordan.bellashade]

Arms looking mad in this one bro

[@markvincent5241]

Great video

[@Liam1991]

I can't believe bicep curls are on here. If you want train more of you arms, simply do some clubbell training..... Inside circle, outside circle, shield cast, inside pendinum, outside pendulum, inside mail, outside mail 😊

[@TheBioneer]

I love those, too! But tbh I do curls more. I love the pump you get, I like how non-fatiguing they are (almost no reason *not to do them most of the time), and I do like having bigger biceps… and nothing else targets them in quite such an isolated way!

[@StraitjacketFitness]

​@@TheBioneer #Wisdom

[@calisthenicswBin]

When you made that video i felt the same way you mentioned at the start of this one, i felt some exercises were missing And guess what i wass thiunking of these exact same exercises in this video to add on to that

[@calisthenicswBin]

"I THINK HES THRUSTING" LMFAOOO great joke

[@calisthenicswBin]

also can you give us a full tutorial on exercise flows like where you do pushups, shoot throughs jump squats, crawling etc

[@cd307]

Thanks!