My Top 10 WORST Exercises (Maybe Avoid These)
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- Опубліковано 2 сер 2024
- In this video we're looking at my 10 least favourite exercises that most people probably shouldn't prioritize in the gym. We'll also consider some ways to modify these exercises to make them more effective.
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SOURCES:
Finding Ideal Squat Depth Resources:
bretcontreras.com/finding-you...
• Squats Part 1: Fold-Ab...
bretcontreras.com/definitely-...
www.ncbi.nlm.nih.gov/pubmed/1...
www.lookgreatnaked.com/article...
www.ncbi.nlm.nih.gov/pubmed/2...
If you're eager to learn more about proper technique, I recommend subscribing to the 3DMJ Lifting Library:
‣ www.3dmjvault.com/courses/lif...
Filmed at Body and Soul Gym in Kelowna, BC - my favourite 24 hr gym in the Okanagan!
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Intro Music:
‣ Ryan Little: • Ryan Little - sunkisse...
Filmed and edited by Rashaun R and me using Final Cut Pro X and Sony A7R3
Rashaun's UA-cam:
‣ / @rashaunr5777
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About me: I'm a Canadian natural pro bodybuilder and internationally-qualified powerlifter with a BSc in biochemistry/chemistry and a passion for science. I've been training for 12 years drug-free. I'm 5'5 and fluctuate between 160 lbs (lean) and 180 lbs (bulked).
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Disclaimers: Jeff Nippard is not a doctor or a medical professional. Always consult a physician before starting any exercise program. Use of this information is strictly at your own risk. Jeff Nippard will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. - Розваги
What is an exercise that definitely should have made this list and why? Let's discuss.
Mid-lower traps, rear delts, rotator cuffs, calves, cervical flexor, capital flexor
My bad you already covers them as for exercise I think cable core for obliques
Could you make a video collaborating with Timbah Wolf, on new years to do the 2020 chin ups together?
Can you do a bodyweight workout for size and mass etc pepermint or tongkat ali to build muscle mass
The upright row! It puts the shoulder into the impingment position as Jeff from Athlean-X explains.
“It’s not bad for you it’s just bad gym etiquette” Jeff staying Canadian to his core 👌🏽
He didn't show any lifts that were bad for you.
We need more people like Jeff in the world
@@l3n693 No. Stop.
Had an older woman come in my gym recently and hog the one squat rack/Smith machine every time doing a stupid (seemed like 15 minute) stretch with her seated sideways, grabbing the bar up high with one hand and a pole with the other or some such horses @** type thing. I no longer see her around, thank goodness. Maybe somebody complained.
@@bcs2em625 Lmao, i know convenienza gyms have an open space always at the side. I've always wondered why people did push ups/stretched in between equipment
Jeff you didn't name the bosu ball upside down single arm push up in the curl rack, I am now in the hospital thanks to you
Remco Bravenboer squat rack? you mean the curl rack, right?
K Ct updated, great suggestion!
On mh way to do some overhead deadlifts on a bosu ball
Sam make sure to do them above the knee with a rounded back
😂
Exercise: Bicep curls
Location: squat rack
Frequency: every day
I dissagree.. Never squat in the bicep rack
Hahaha same here
Best workout ever
lol, I do bicep curls in the squat rack all the time. I see a lot of comments online talking shit about people like me but nobody ever says a thing to me in person. I'm a big guy.. not jacked by any means so I think people are intimidated by me, either that or they're too nice and just resort to letting out their anger online ;)
@@MrWorstnameever sounds like ur a small pussy
This is the first time I've ever seen a cable squat. WOW
I'm jealous that you are clearly exposed to less booty builder fuckery than I am
@@courtneyhernandez3178 I never seen any of these, expect maybe front raises once ...
@@courtneyhernandez3178 hahahaa, yes!
me too. I guess whoever came up with this imagined that the horizontal component of the load would be countered by a horizontal component in the foot, making it work somewhere between a squat and a leg extension machine. But it's just so damn ugly. It should be the kind of thing that you think, you try once and then you quit.
Usually see a lot of hotties doing it at Golds
Squats in crocs is a level of confidence we should all aspire to have.
@King of all Liberals xD
The Croc Squat
Lol
Michael Laidler 🤣🤣🤣
Michael Laidler I do it all the time
Shadowboxing with heavy dumbbells
seriously bothers me seeing people do those 😂
@@kentcc
Yeah, but doing them with egg weights is effective. It improved my hand speed.
I shadow box with the rod of adjustable dumbells
I shadowbox with barbells
I shadowbox with kettle bells
You have it backward- Squatting in the curl rack is bad gym etiquette.
Hahahaha 😂😹
BSL?
Lolz
Once some lady was literally doing core work on a mat in the squat rack lol. I asked her to use it and she got all bitchy at me too 😂 some people are clueless.
some people.......... i dont like when people stand around and stare at you while you do your sets because they want the equipment you are on. its rude, and not to be age discrimitive, but its usually some older man who does this. to prove i am not age discriminatory my age is six-oh, that is 60.
Old comment but still relevant i guess. People using squat/deadlift rack to do bicep curls with the long bar is so dumb. The guy at my gym turns the exercise into a back/shoulder workout with the way he tosses the damn bar up instead of isolating the biceps..
Feel your pain..... I used to go to anytime fitness..... Full of wankers like that...I bought a power rack , barbells etc.... Work out in my own private gym now....heaven
@@covidflinstone3710 i've had ppl do this to me-i just igore them-its rude.This is from all age groups though
A guy was doing deadlifts
When there is an area at the gym with barbells specifically for deadlifts
*The real sin in this video was squatting in the curl rack.*
OMGGGGGGG LOL
For a minute I thought it was Bradley Martyn, what a douche
yes, it's fucking annoying when I see someone doing curl exercise in squat rack (unless he fucking might do a 100-kg curl exercise). There's a ton of barbells for curl exercise but few racks guys!
Nah, it’s socks with crocs
😂
I love how Jeff is so Canadian that he apologizes before bashing these exercises in the most polite manner possible.
Exactly...lol. I noticed that. Very well mannered demenour.
Zachary Vehrs not all Canadians are nice
MW yes they are. A guy from Toronto apologized before robbing me then gave me some $ for a new wallet
And what about censoring the word ASS? so prude 😂
Didn’t even know he was Canadian that’s cool Same where
I use bosu ball/goblet squats as a rehab tool after having a knee reconstruction. It helps with balance, stabilisers and mind to muscle connection, particularly when under fatigue after the session. In terms of outright muscle and strength, I agree.
For sure. I use bosu for so many things. Keeps my heart rate up while I'm banging out sets. I, like most 35 year old dudes, am not competing for Olympia anytime soon so I just look for longevity over mass or performance. Jeff clearly has hatred for the bosu lol
Agreed, I'm a trainer and I work with a lot of older clients who want to improve their balance, and I use bosu balls all the time to put them in a proprioceptively rich environment, really challenges their stability and helps them improve their motor control! 😊
I think his point that for purely muscle building exercises, the Bosu ball is not as effective BUT he doesn’t go into stability (I think cuz that isn’t the focus of his channel, there are other channels that are more PT/OT focused)
@@caseycash4725 He straight up says, most of his viewers are focusing on strength and muscle gains but that he can see it having uses for stuff other than that. (Like exactly what you’ve just said you can use it for)
@@caseycash4725
"Jeff clearly has hatred for the bosu"
What part of his balanced take on the bosu ball made you think this way lol
I loved the video.
1. Very informative
2. Very clear
3. Very respectful(ppl are very easily offended nowadays)
4. Provided other safer/better options
5. To the point(no unnecessary stretching of the video)
Thank you, I truly appreciate the hard work!
When the intro contains both Bro Jeff AND Nerd Jeff.. You know it's gonna be one hell of a video 🔥
Chico S and where does this hate come from?
@Chico S Lol
@Chico S lmaooooo :')
@@yiri123 must be a meme
I love how the dude-bro character has airpods in and headphones around his neck. Good touch.
And the beginner character is wearing Spectacles and Full Sleeves 😂
i think the production quality on his videos is excellent. good cinematography, audio, editing and colors. i dont know if he has a crew working for him, but being good in your respective field (fitness) and knowing how to make a professional looking and sounding video is quite an accomplishment
I like how Jeff also puts into consideration what is bad gym etiquette. We all gotta do our part in making the gym feel welcoming.
10. Standing dumbbell external rotation 1:36
9. Above the knee rack pull 2:24
8. cable squats 3:14
7. A-- to grass squat 3:48
6. hack squat shoulder press 4:53
5. landmine tbar cheat row 5:35
4. curling in the squat rack 6:16
3. front raises 6:48
2. behind the neck pulldown/ press 7:33
1. bosu ball curls 8:34
Thank you.
🐐
You’re a hero thank you
Really. You couldn't write ass? LOL
Guilty of standing dumbbell external rotation, I'll use bands for now on. 1 out of 10 ain't bad. 😅
Guys it's been a blast! Hope you enjoy the finale! I'll be bringing Technique Tuesday back in the new year by looking at a variety of different advanced training techniques. I've already got all the episodes planned out - can't wait!
Jeff Nippard best way to end this series
Can’t wait for the advanced elite level training so excited
Could you make a video collaborating with Timbah Wolf, on new years to do the 2020 chin ups together?
So it's not a real finale. Clickbaiter!
Thank you for putting out such informative content. It's great to see someone who really cares about what he's doing.
Yo Jeff, I've been lifting for years and trying to do it intelligently. I've read articles and Arnold's book. I've got a few gains. But I'm learning stuff that I thought I already knew by watching your channel. For real, huge shoutout to you, this is probably the no BS best lifting/weight training channel on UA-cam. Thanks for educating the masses my dude.
Has got to be one of the best UA-cam channels for anyone getting into fitness and lifting, so informative and the editing and videography is awesome to watch
Jeff needs to release action figures for all his characters.
Jeff
Bro Jeff
Noob Jeff
Jeff Cavalier
Such an underated comment.
Yes let’s boost this comment people
@@joejoey7272 yes lol
@@evertaj8332 AND TODAY LOTS OF FACE PULLS!
U forgot science jeff
“Many new lifters seem to focus on muscles they can see in the mirror” - I felt that
Who doesnt?
@@MrCool-qi7cy me because im a fucking powerlifter. Haha. Dont really care about looks. I see so many gym bros that have great upper body but have chicken legs. :/
@@catedoge3206 Typical fat guy response. "I'm strong, I don't need to look good". Well you don't look good OR strong. Just fat.
Also known as a power lifter.
@@bushmaster6894 Have you ever seen the worlds strongest men? google it lmao
Connor Hall and would you like to look like the average world strongest man or a pro bodybuilder
Loving that sweater outfit Jeff :) it's little stuff like that that makes your videos so fun to watch. Thanks for the tips, coach.
"Be respectful and take your curls elsewhere." - Jeff 2020
Candia n
Why would anyone ever squat in the curl rack?
You know, there are a lot of special people all around the globe
i curl in the squat rack what you mean
Because you curl your legs in order to squat?
@@philipma7185 duh.
Skum Night Shyamalan i curl so heavy i need safety bars and a spotter
Makes me laugh when you have the beats around the neck and airpods in hahaha
Bruuuh.. didn't even notice 😭🤣
Yeah dumb shit like that ruins a good video.
ACE it’s the “bro Jeff” ego performing that lift. It’s meant to have beats around his neck and airpods in. It’s a joke in short.
Hahha i thought i was the only one who noticed it. Btw he did that on purpose tho, so calm your tits everyone
Maybe it's preference bc I also take both with my to the gym, I prefer using airpods in general since having beats for too long hurts my ears, but also some exercises (especially cardio) are hard to do when your airpods keep falling out, that's when I use my beats because doing 4 sets or a cardio session without music is dead
You are the best workout UA-cam I’ve found. I’ve learned a lot about technique, diets, and the science behind it all. Make me much more confident in the gym and my workout routine.
Behind the neck press fixed every shoulder pain/issue I ever had. The key is to start light and never ego lift. Stay in the 10-15 rep range.
Nobody:
Jeff: lemme just squat in some crocs
You clearly don't follow Dr. Mike Israetel on instagram lol
Francesco De Caro I don’t lol. But I will
Francesco De Caro And Matt Ogus
I like nerd Jeff
Just noticed this lol
Technique Tuesday has been an epic series!! I've picked up a ton of useful form cues, even as an experienced bodybuilder. Thanks for sharing so much valuable knowledge Jeff 🙌🏼
Seconded. Good technique is KEY to bodybuilding
@@alphajacked6523 Yep. And it's something you appreciate more and more you really learn what a mind-muscle connection is and feels like
I've seen a guy take up a squat rack to do push ups and sit ups in it...
This comment made my day.
Holy shit thats funny
Same. Only my guy was circuit training and taking up 3 other machines in his “routine” while doing it.
Fit Fogey this was painful to read. LoL
I was at the gym yesterday and the only bench press that would've been open for me got taken by a dude curling while standing over the bench. I had to resort to benching in the squat rack...
I always see people sitting on their phones barely doing anything.
This man got at least a 90 or above on all of his research papers in school
These are 10 exercises I’m going to do later. Thanks Jeff!
Bruh
Just Some Guy without a Mustache please stop commenting
1st time seeing you commenting a lame ass comment
Smite..
Worst thing about this guy is that he was spotted in the youtube Mustache Channels. Fucking phony!
"Don't use squat racks for curls."
Bro Science Life would like a word
PostGrad Fit ahhh a man of culture.
What's wrong with curling in the curl rack?
It's just considered rude. Like not wiping your shit down after you use it or not racking your weights.
Adam Adams 😂
Thank you internet very cool! BRO TIP: literally nothing is wrong with curling in a squat rack
Good summary! Especially I like your dissuading for the behind the neck exercises.
In my youth I got a serious upper back damage by behind the neck pulldown, causing me several months abstaining from training. And I didn't use heavy weights.
I have heard so many warnings for that performance so I really think it's justified.
Great video, thanks! I train to build muscle and strength but my regimen also includes mobility and stability exercises, like single-leg squats on the boss ball. I think that especially when you start going for heavier weights, having good body stability and mobility helps with good form and preventing injuries.
Why is he wearing AirPods with beats around his neck?
It's surround sound bro
Double the cool
To get that extra bass pumped into his neck, hoping that the low frequencies make there way up to his mastoid bone, which they always do due to the omni-directional nature of the lower frequencies.
Lmao
THESE REPLIES 😂😂😂
THANK YOU for being one of the few of us to bring science back into the weight room! Right when you started on those hammer-curl-external-rotations I sighed relief. ☺️ Very refreshing! I’ll be referring my clients that want to body build to your page, for sure!
One of the most beneficial series related to fitness in general. Thanks Man🤝💪💪
you’re only allowed to curl in the squat rack, if you can curl what other people normally squat!
This is one of the most informative, easy to follow, and technically proficient lifting videos ever produced by a man in crocs and a sweater. Well done, sir.
2:44 Prayers up for Jeff's girlfriend
LMAO 😀
I’m sorry but the fact that one of these characters has AirPods on and headphones around his neck is PEAK gym jock shade 😂😂😂😂😂😂
Love how you and Stephanie use science and credible sources to explain the points in your videos!
Nothing but common sense gold in this video! I feel like posting it as a PSA at my local box gym
Hey Man!,
I know you prob get these a lot, but I doubt they ever get old. I started my nutritional change and weight training journey not to long ago, maybe a year or so. I wanted to find the best way to utilize the little time I have to workout as best as I could. Your technique Tuesdays and science applied series have literally been the bible to my workout sessions. After working on my physical changes overall better nutrition it shaped my business life to be more successful too, and landed me better position at work. With that better position I wanted to follow up and purchase some of your programs to show my support, and after buying 3-4 of your programs to find out the one that works best for me I noticed that I love them all! So I wanted to give you a shout out for everything you have done for me and everyone else out there. You are the man, and thank you so much. Keep up the content! Your UA-cam channel is the only one I have recommended people that come to me for advise, and I dont see that changing in the future if you continue killing it!
Thanks, Jeff, for another helpful and informative video! I really appreciate you sharing your advanced knowledge with me. Take good care, ~Antonio
Thank you Jeff for your straight-up informative videos. Much respect!
I loved the use of three costume changes to illustrate the newbie, the bro and the sensible lifter.
Also a great tip for the T bar row: rather use smaller weights than bigger weights! More range of motion! 👊
More people need to see this video and need to understand that depending on your goals is how you should train. Im training to be more explosive because I play volleyball and basketball but my height puts me at a disadvantage a lot so if i can get there quicker or get higher im gonna train to do it. Great video!!
Amazing video! Love hearing your perspective backed up by studies on these exercises. Definetly a favourite video
Jeff: “#9 worst exercise: above the knee rack pull”
AlphaDestiny has entered the chat
Jeff, you made good points with the Rack Pull exercise. However if done correctly it also targets the quads, hams, lower back, and glutes; also decreasing lumber stress (which you failed to mention).
“The Rack pull throwing around weights”, maybe if you go to Eqinox or a commercial gym where your required to be quiet. For gym etiquette you don’t need to throw weights around, pick them up and put them back. There’s gym etiquette for ya.
@@Simone69214 found the BetaDestiny stan
you missed the point, he explicitly stated it's shit for deadlifts, AlphaDestiny doesn't tell you they're good for deadlifts.
@@Simone69214 your still bending bars, if you do these rack pulls in a public gym, that doesnt have a "beater" bar specifically for rack pulls, you are an asshole
TopLift No it isn’t. Rack pulls suck.
Jeff, Love your channel, would really like a Technique Tuesday on favorite exercises for common posture issues (forward head, thoracic flexion, lumbar hyperextension) since posture plays a huge role from presentation to proper form/ROM. Thanks for creating such an informative and entertaining channel.
I know this is your job but thank you. Your videos have made a HUGE positive impact on my knowledge and routines at the gym. Thank you can’t say it enough.
Thank u for always having the highest quality material.
"rack pulls above the knee"
*alpha destiny wants to know your location*
Worked for him. Won't work for everybody.
They are very effective for building traps but the problem is you can do other exercises for that that don't carry as much risk of injury.
@@OsmanDisli88 did he say why?
Im sure theyve had this discussion
Theyve collabed multiple times. Not everyone agrees on everything.
Like he said in the video, it’s just not a practical exercise. You have to load up so much weight and run the risk of ruining the equipment
I love that he's wearing AirPods while having the Beats around his neck 😂
Sponsors
@@TheSuperbadkneegrow sure bro
@@TheSuperbadkneegrow Yeah he definitely gets sponsored by Apple and Beats..
@@TheSuperbadkneegrow you're a moron lol, it's called a joke.
liteoner its called a joke, jeez
I can't tell if I like 'Bro Jeff' or 'Noob Jeff' more
Excellent video. Very informative, easy to understand, and spoken with fine enunciation and clarity. This is not a ponzi scheme.
I'm going to do all of these at the start of 2020 so all the new years resolutioners copy me
The quicker they get injured the quicker they gtfo
Actually a good idea
It's technically not called a squat rack it's called a power rack...and curling in there makes me POWERFUL.
A squat rack is a rack the holds a barbell. Power racks are the big ones that look like cages
How did this comment get 75 upvotes when it's wrong...as d.7 said a power rack is the cage
@@MomasBoyOnline POWERFUL comment. Let's see them biceps!
I never knew that about the rear neck lat pull-down! From way back in the '80s, I learned to alternate, front to back. I love that move... will be changing it up. At home I do a number of DB lifts/squats on the BOSU, sometimes inverted, not just to exercise the target muscle group, but to develop balance and core... and mix things up. Gonna re-think my options. Great topic - thanks!
Out of all the gym videos I've seen, this one is one of the most useful and informative ones!
Love it how bro jeff listen to music with airpods and headphones also
Sweater and Crocs Jeff is a fitness _LEGEND_ 😂
Love your videos man. Keep up the great work!
Thumbnail: has bosu ball
Athlean-X: sweating intensifies
Nerdy Jeff wearing crocs in the gym is my spirit animal
I love front raises but that is an excellent point that lot of workouts engage front delts so its best to focus the energy elsewhere. Thanks Jeff!
Yeah I've been doing the first one for 2 weeks only because I might have a shoulder injury and I'm worried about doing any sort of press on my shoulders. Can say it definitely makes my shoulder feel better and popping has subside.
Out of these I sometimes do front raises,. I'm glad I saw this. Ive never really put thought into why i do them I just enjoy the way it feels at the end of a workout, usually light days with high reps. I get 15 pound dumbbells and just crank out 100, concentrating on keeping my back/torso still and a controlled motion going up and down In tempo. Perhaps I've just been wasting my time.
Yup! Use that time to do lateral raises and cable pulls and your shoulders will look soooo much fuller and better.
I love the characters you play here
Especially the douche with airpods and headphones
Just got back into lifting, channel is a godsend, subbed!
I feel like such a pro watching this and seeing I don't do any of these. I even do the alternative exercises that you mention.
I suppose I'm not a beginner, either. But it's nice to get some positive reinforcement.
1:57 “Gravity isnt being applied properly”
*Isaac newton enters the chat*
I do those for warmups pre bench
Yet feel nothing in biceps and all in shoulders
and the bad part is, he continues going until acted upon by an outside force.
the cheesy smile in that sweetshirt costume doing front raises has me laughing
Good to know I don't do any of these exercises other than the frontal raises. Thank you for the info, I'll see about phasing those out of my workouts and integrating something else. I do enough of the things you recommended instead to phase those out.
7:04 The look on Noob Jeff's face, love it!
Before diving into the video the intro alone just had me rolling.
Damn bro my Tuesday’s are going to be depressing now.
I’m gonna cry
hey man, i love your videos and you have helped me a lot with not only nutrition but also lifting.
is it possible if you tell me where you find your studies? i am writing an essay for school right now and i have decided to do experimentations with free weights vs machine training. i need some secondary sources and the studies that you reference in your videos fit the criteria perfectly in my opinion.
thanks!
This was really helpful. I've been wondering about some of these exercises (which I've been doing) every time I go to the gym, but not I'm going to try something different now. Thanks!
Of course there are ones that don’t help as much, but if an exercise works for you it doesn’t matter much what others say, because lifting is entirely personal to you
I love nerdy Jeff and his crocs LOL
Jeff Cavellier's top 10 worst exercises:
Upright row.
Top fav: face pulls
rahul singhal nothing wrong with upright row. People just do it poorly.
Jeff Cavellier 😂😂😂
@@filthymcnastyazz Go and watch Jeff's video about it , you'll see why ... Tbh there are way better exercises to do anyway
...and leg extensions
Good group of exercises and logical reasons. I do like the BNP myself, but what you say is true, and I don't see it as a beginner's exercise.
DUDE thank you so much for being a guy that says these things to the public! It’s so un necessary to to half the things you just showed and sooooo many people are doing that!
Also I never thought about over developing front delts thank you for that!🤟🏼
The part about squat depth was actually massively helpful and insightful for me, thank you!
He communicates so much with the costume changes. I want to be a fly in the wall to see the looks he gets from others in the gym in those outfits.
Great video! You are a great speaker and I like the pace of your "right" exercise examples. I'm dying at the beginner dude character with the sweater and crocs on. I'd still hit it though. Not so much for bros that wear beats.
Excellent video Jeff! So true!
The first program I was on when I started lifting about 8 months ago included front raises, but noted to do them very slowly. I found that doing them slow at a low weight was an insanely hard forearm workout, and I didn't feel it in my front delts at all unless I went heavier and faster. No idea if it's worth it as a forearm workout compared to other options, but it was tough as hell.
His point wasnt necessarily that it was a bad exercise, just unnecessary since that muscle area is usually already pretty trained in your workouts
@@Piper-yd5vr uh, yeah, his point was pretty clear.
@@Loj84 Sorry sorry, I misunderstood. I guess your last sentence made me think you were unsure. Have a good night 🌙
okay see i've never seen or heard about "cheat rows" with landmines and thought you were about to lay the smackdown on one of my go-to back killers
Yep. And I like your use of research to punctuate. Good stuff
I love this video, phenomenal information that many people need access to. I do, however, perform bosu ball dumbbell squats as a precursor to my compound movements most of the time. I am a bit different than most people viewing this channel though because I play Division I baseball. If you see this, I would love to know if bosu ball squats actually increase stability and balance during sporting activities because I have been working on balance a lot lately.
I never saw the crocs with beginner jeff, laughed so much😂
I’m going to miss this series !! Can’t wait to see what’s to come! Thank you Jeff for providing great content!
I love this video. Feels more like a call out for bad gym etiquette and I LOVE that.
thanks for highlighting proper technique on landmine - the king of back exercises