5 Exercise Swaps You NEED to Make (RIGHT NOW!!)
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- Опубліковано 16 лип 2024
- There are so many exercises you can do in your workouts but these 5 in particular are ones you are going to want to swap out right away. In this video, I’m going to show you the five most popular exercises that deserve to be replaced with alternatives that are not just more effective but safer in the process.
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The first of these exercises is the lat pulldown. While this is a great exercise for building the lats it just isn’t the most functional or powerful movement you can do if you want to train like an athlete. The same can be said for the king of the bodyweight exercises, the pullup. The pullup has your body suspended off the bar hanging freely. There is no grounding of the feet and therefore no power transfer up the kinetic chain. With the one arm cable pulldown however, all is improved. You are not only standing up but you’re letting the abs and lats work together as they prefer to while getting a much better stretch on the lat muscles on every rep.
Next up is the seated dumbbell shoulder press. Once again, you lose a big amount of athleticism the second you sit on the bench to perform this exercise. Beyond that, you are driving your back into the pad and disrupting the normal scapular rotation that should occur when you lift your arm above your head. The easy swap here is to perform this exercise standing. Even better, clean the dumbbells off the floor at the start of every set for an even more functional exercise without compromising the growth of your shoulders.
Next is the back squat. In no way is the back squat a bad exercise. The problem with it however is that it can hide a lot of mobility and flexibility restrictions that could make performing it long term an unwise idea. Instead, if you swap to the front squat you will see very quickly what areas and restrictions you have that need to be fixed. Maybe your thoracic extension is limited. Maybe your ankles lack mobility. Whatever the issue you will want to reveal it with the front squat and then fix it before returning to back squatting.
Next is the upright row. This is a flat out terrible exercise for your shoulders. While some may like the benefits it provides the delts in terms of growth there is no debating the punishment it places on your shoulder joint over time. There is a quick and easy fix however and that is to swap it out with the dumbbell high pull exercise shown in this video. The act of externally rotating the shoulder rather than internally rotating it is enough to turn this exercise from bad to good quickly.
The dumbbell fly is another potential long term shoulder killer by artificially stressing the anterior shoulder capsule under an insecure load. On top of that, it’s again a non functional pressing exercise since it removes a good deal of the cooperation from the rest of your body by having you lay down on a bench. Stand up and perform the 3D crossover instead. You will still get the horizontal adduction of the arm that the fly is known for while protecting the shoulder joint and getting muscles to work together that prefer to in the first place.
The concentration curl is an added bonus. Once again, training your biceps is always going to involve some version of a curl. That is what your elbow joint does. That said, this is the worst one you can do. There is absolutely no functional carryover at all. Stand up and curl those dumbbells together at the same time. This will require the entire core to work harder than if you were to curl one dumbbell at a time.
These 5 exercise swaps are just the beginning of what it means to train like an athlete. If you want a complete program to get you training, and gaining, like an athlete right away then head to athleanx.com and get the ATHLEAN-X Training System. I
For more videos on the 5 worst exercises that you need to stop doing as well as the best exercises for building muscle be sure to subscribe to our channel here on youtube at / jdcav24 - Навчання та стиль
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Serious question, are zercher squats dangerous? I want to max out on it and see what I can do.
ATHLEAN-X™ what do you think about the Z- press?
One question Jeff. What is the newest information between this video or the AX-1 and AX-2 programs?
I'm asking because I have completed the AX-1 program like 3 times already and I'm currently on week 7 of the AX-2 program and there's a lot and I do mean A LOT of pullups (swappable for pulldowns in AX-1); because if there's something that chubby lads like myself hate in this world is being suspended in the air for any amount of time. So if you can change those suckers to cable pulldowns on your programs, I'll be a happy chappy.
Finally, can we get and (android and/or IOS) app already? Seriously man, the WiFi on most of the gyms f*cking suck! and i like the calendar on the website and don't want to download the programs due to my tendency of losing phones and wrecking my PC.
How to position bar while doing barbell squats? Low bar vs high bar which one is better?
Sir please say something about squat on smith machine ? Is it safe or positives and negatives please your the only channel I trust
My wife asked me why we always have sex standing up? I told her Jeff said he wants us doing it like athletes.
😂😂😂
lmao best comment ever
And also don't laid her down while delivering a baby. You probably wanna deliver your baby like an athlete?
@@balwaann lol +1
Don't forget to involve single leg training
Took the advice of training like an athlete, now I am doing bench presses standing up.
😂
That's actually the way that the bench press was originally designed, it only came to be habituated on benches later on which cancels all the true benefits and muscle activation from doing the same exercise while standing up.
At first the weird limbo position was a little hard to achieve due to the mobility needed, but you get a great leg workout if you do bench press without the bench
Real talk though. Doing floor presses are actually a great way to spice up a routine.
I mean, OHP baby
I swear Jeff just keeps looking at my workout plans and then destroys them purposely
Leo Cub 😂
SOOOOOO TRUE HE HAS PROBLEM WITH EVERY FUCKIN EXERCISE
@@MrSangleela not facepulls tho😂
Internal rotation is basically Jeff's nemesis
Rei Machikawa it’s everyone’s nemesis
And knee extensions :)
@@owl8032 oucc!
I always lose in arm wrestling deliberately. This is because I don't want internal rotation.
and for negative training!
Also you dont want to suffer from muscle inbalance
suraj nair THIS! Hilarious!
I always refuse to arm wrestle because I've had elbow issues and I don't fancy getting them again; arm wrestling seems pretty dangerous for the joints of the arm and the shoulder, considering the amount of internal/external rotation and the force with which these movements are performed
Louie Its not dangerous, if you know what youre doing.
Hey Jeff. I could really do with a technique video for the front squat.
Just grab the light weight easy bars to practice at first.
@@nicksewell6642 I'm sure he never thought of that
Always hurts my wrist and hand
Put the bar on your clavicle. That spot betweens the pecs and collar bone
just dont squad, go hiking in the woods with a back pack...
4:07
Jeff: don’t do dumbbell fly
Arnold Schwarzenegger: I love the dumbbell fly
Me: .... I’m never working out again
Arnie was a body builder not a body preserver. Listen to Jeff.
In one video Jeff said Arnold tore a pec while doing flies. Keep in mind that in Arnold's day, they weren't as knowledgeable about this sort of stuff. Really Arnold cared about gains.
It’s just risk/reward ratio
DO FLIES .IF U LISTEN TO JEFF THEN YOU'LL JUST BE LEFT DOING FACE PULLS
JennOscura tore it like 3 times
1. Pull ups to one arm cable pull downs 1:20
2. Dumbbell Press to standing dumbbell press 2:20
3. Back squat to Front Squat 2:29
4. Dumbbell fly to 3d cross over 4:20
5. Upright row to dumbbell high pull 5:42
Bonus-- Concentration curl to do a curl from your feet 7:00
thank you
@@Vairocana23Revived thanks for stating the obvious
@@Vairocana23Revived ouch, is that what your mom told you
sethscreativefilms thanks man!
Stopped watching an athlean-x video to watch this athlete x video
the only video that can interrupt an athlean-x video is another athlean-x video
LOL
lmfao i just did that
Sartheris Stormhammer This is the absolute truth. God has already made it law
Man when Jeff talks he is so convincing that if he told me I need to eat 10lbs of sugar a day to get lean I would
Matthew Mcnally absolutely right bro. He speaks with emphasis and authority. I appreciate that almost as much as the training info!
Zack Nichols ikr! Haha legit the only guy I follow in the fitness industry. All my gains up to this day is because of Jeff he is legit!
Matthew Mcnally as long as you burn more calories than you are intaking it does not matter what you eat
Calories in vs. Calories out it's that simple
I think it was candito that ate like nothing but twinkies and kitkats and still lost weight
this person's dad we're are training to look like athletes, not just to lose weight
c.lewis
Firstly, what in my comment told you "you're not training to look like an athlete, just lose weight"
Secondly, if you want to look like an athlete go join a sport or sports league and fuckin play a game it's tons more effective than going to the gym and hopping around and swinging some weights around
Every time I do barbell upright rows my shoulder is always in pain. I’ve always thought I was just doing it wrong but now I see it’s the exercise. Screw those upright rows
Theres also a chance that you were doing the exercise wrong.
Such high quality advice. I’m 47 and I would be carrying far fewer aches and pains if someone like Jeff has been out there 20 years ago.
Jeff isn't the kind of guy. The kind of guy is Jeff.
Eduardo Alvarado mind blowing
Eduardo Alvarado YES.
Eduardo Alvarado - after all this time we finally have a winner
Best one Eduardo!
Shoulder impingement hurts been there the hard way.
I never put a comment on youtube, but I need to say this: Jeff your amazing, thanks for all the motivation and help. Giving us a ton of options and knowledge (y)
Honestly one of the best videos I've seen recently. Loved your approach to functional training as I preach the same thing. And what you said regarding front/back squatting is spot on 👌🏼
I used to hate leg day and would use any excuse to not do it or take it easy. After watching Jeffs videos I went right back to basics. I took a couple of weeks and with just a bar started from the beginning. I totally rethought how I do all my leg work and now I’m using lighter weights but my form is all correct. I love leg day now and squeeze extra in whenever I safely can!! Thanks Jeff.
You just don't double tap to skip 10 seconds on an athlean-x video
Just liked both comments to keep the likes even. J's.
Jeff has the most loyal viewers lol
Actually I skip the reason on why I need to switch. I just take his word for it and get to find out what I should be doing
I'm getting close to 40 now and want to keep on training safety. Making these changes have made a huge different and have got rid of a lot of unnessesary pain I was getting. Nice one!
Someone needs to tell Joe Rogan to get this man on the JRE. SUCH an underrated trainer.
Great idea!!
Underrated? How so? Everyone on UA-cam raves about him
Stephen Cafirma Hes actually a pretty bad coach, but great physical therapist. His protoge Jesse is very weak
Franck Matthew Yes, he gets professional athletes already at their peak and doesnt injure them. They do not gain anything from training with him because his training doesnt work. His protoge Jesse is very weak.
@Franck Matthew very well said.
Dude since i started to watch i can actually see improvement in my muscles you are a godamm genius
My left delt always bothered me...then stopped the fly/rows and incorporated your suggestions. Saved my shoulder down the line...
same
Great stuff
Love the recommendation to switch the back squat for the front squat. I needed this! Thank you!
I love your videos! As a wounded veteran, these exercises have helped me immensely.
I'm so glad I found your channel. I am now stopping chest flys, leg extensions, back pulldowns. Thank you thank you.
2:45 am wants to go to sleep
*sees new Athlean-X video*
I don't need no sleep
Jan Richter no you don’t, you need to lift
Watching Jeff workout shirtless is a anatomy class by itself
I've changed so many exercises and noticed so much change for the better. Thanks heaps Jeff....and thank u Raymond.
You've changed my life as well as others through the knowledge you've provided me with. Follower of almost a year or two now and it's incredible the changes I've seen and made thank you and keep up the awesome training!
Super helpful!! Will share it on Facebook later today!!! 😃🤓
i know this is almost a year old but seriously sir your channel is both practical and educational as hel!l thank you! I considered myself a hard gainer for a while but watching what you do is making me take proper steps to really grow in my workouts. im happy i subscribed
Jeff! Your advice is giving me life today! All of makes so much sense. Thank you!
I think Jeff would be surprised if he knew how many times I’ve watched the same video multiple times. So much value
Deadlift check list like u did for bench press pls ?
Btw thanks for everything Jeff, ur the best inspiration
Jeff is good at deadlifts but I would check out supertraining, omarisuf or similar channels some have videos that are 20 min to an hr long going through cues, thats how i cleaned up my setup
silatguy yeah but I only trust coach Jeff
if you want to learn how to deadlift properly, find someone that specializes in it. Someone who can deadlift 6-900lbs knows what they are talking about
silatguy I would rather deadlift less with proper form
dont worry, you wont be deadlifting 6 or 800lbs......maybe not even 4. My point was not that you need to deadlift 600lbs but you should pay attention to powerlifting experts because that is their field(more than Jeff even). Someone who has been doing squat, bench press and deadlift specifically for 10-20 years has a lot more mileage and experience than Jeff.
Hardgainer edition for legs please!
brando. knorr simple, squat ??
brando. knorr "hardgainer"
brando. knorr YES
brando. knorr zercher squats are like front squats on roids bc you can load more weight
brando. knorr should I do some videos on hardgainers?
Jeff, if only i have the chance to meet you in person. I want to shake your hand so badly and say thank you. You always share your knowledge and was never selfish about it. I will always support your athlean X program and products because not of marketing, but because of your attitude and character as a real person wanting to reach and help people genuinely. Thank you so much man!!!!
Just want to thank you for what you do... I've been suffering shoulder pain for years, and as I've been training over the past year I started making it worse through bad form on benching, upright rows etc. After a few weeks learning from your videos that pain is starting to fade, I've been paying more attention to my form and avoiding ego lifting, and trying not to do things that make pain worse.
Jeff the kind of guy to put the science back in strength.
I would love to see a behind the scenes of you and Jesse, how you come up with ideas for new videos, how you edit and so on :)
This was great! Nothing too complicated, really. I love how small changes can make all the difference. I will implement these changes starting today!
Thanks Jeff! Just started weight training and I have learned so much from your videos. You keep me motivated.
Great video! Very smart guy.
I want to thank you for all of your videos. I've lost 50 lbs over the last year in a half and look the best I've ever had! Is there any way I could email you my progress pictures?
Raymond Ocasio truly awesome man!! keep going. best of luck! DJ
@Costel Coaie He posts it on his site
@Costel Coaie Cause Jeff actually gets sent before and after photos to indeed prove to Jeff his service is truly appreciated.
Athlean x never answers his UA-cam comments it's so annoying
Man that's a big big accomplishment.
Thank you, fantastic advice, this cleaned up four of the routines I have been doing. I have been suffering from shoulder and elbow pain in the last couple of weeks and this really helped turn it around. Much appreciated.
WOW!!! I just started working out consistently again for the first time in years. This info on old exercises is helpful. Thanks so much...
Hi Jeff. Can you do a video on risk vs reward on back squats/deadlifts and spinal compression/disk damage? Thanks
You look extra veiny today Jeff
No homo
I love this channel !!! Athlean-X and Functional patterns are the only channels I follow.
I appreciate that you write out the exercises and explanations in the description of the video. Very helpful. Thank you!
The skeleton in the background is like **BiTch**
Love the front squat. Replaced the back squat with it a while back. Much less risk to lower back, plus allows me to ass to heels much easier without compromising the back. Also, I feel much more quad and core activation vs the back squat's glute and lower back activation.
Thank you for this. I binged heaps of your videos today and realised my workouts consisted of everything you're saying not to do LOL I'm so thankful to have watched your vids before i hurt my body. (total beginner here)
This guy is sickly good when it comes to knowledge! Tnx for the tips man, appreciate it🙏🏽🔥
Back squat 😫💥😱
Seated machine flys hit hard.
Jeff be looking vascular as fuck on this!
Thank you Jeff for protecting my shoulders from injury, No Trainer Comes Even Close To Your Practical Knowledge!!!
I have been educated today! I need to change up a few things in my old school routine! Thanks!
"sitting like statue with my arm between my feet "😂😂sounds good
I like that Jeff always highlights training for longevity. As I've aged I've found I simply can't get away with the same sloppy and dangerous training that I did in my early 20's. Take Jeff's advice guys...you will thank him later.
That video changed my gym life so much. Thank you so much! Now I know what to avoid and what to do right!
Wow. Great recommendations and always looking for ways to keep my shoulders healthy!
Seated Concentration curl, hasn't been in my routine for about 8 years now.
Jeff is the type of awesome who is guy.
tore my shoulder doing bench flys 20 years ago.never done them since.love the info jeff,thanks
Jeff I've been training my whole life, I'm an ex-international ski racer. Your training is the best and you understand the biomechanics beyond anyone I've encountered.
"im sittin here lookin like a statue- the thinker!" hahahaha high brow
Hi Jeff, I noticed that you don't have that many calf training videos but I actually saw your 6 min sore calf workout. It's actually effective except the calf launchers because I don't really have furniture to do that so I don't know if it's effective. So I tried to do a substitute for that, which is single leg workouts. And that actually works for me. It gives me that eccentric overload but sometimes it hurts my achilles tendon. I tried bending my knees a lil bit more and it worked, my calves we're completely isolated. I just want to know if this is the real solution please give us tips to prevent achilles tendonitis when doing calf raises. And also, I have chicken legs. I know people blame genetics, but to me, that's bullshit. That's just a reason to not train them. I do leg day 3 times a week and I make sure, calves are priority. I make sure I do calves first then upper leg after. Just for that psychological shit that makes me not procrastinate my calves. DOING THIS WITH YOU JEFF JUST YOU SEE. IM TAKING YOUR SUPPLEMENTS AS WELL THEYRE AMAZING. IM ALSO FLAT FOOTED AND KNOCK KNEED FUCK
I have a high insertion, but when I bend my legs during a single calf raise, I can feel that my calves are completely isolated. How can I say that it isolates my calves? Because I have achilles tendonitis and when I do that, it doesn't hurt. Working 2 secs up and then 2 secs down for the eccentric contraction. I'll try this for months guys I just started a month ago be back with the results
so whats up with that? Hows it going?
I do almost all exercises like you say, because I have seen your videos before. Thank you
This is one of his best videos. I was expecting another UA-cam fitness gimmicks video but this is good info and I will be doing some of these swaps.
I want to have demon face back muscles
ash Ketchum yuujiro Cavaliere
I understood that reference!
Akuma
You want a bigger Baki?
@@rjflores3800 nice one man 😂
The best channel on UA-cam.
Number one trainer in the business. Absolutely great information that I will take with me to the gym.
Really appreciate these videos. Definetly gonna try these after my shoulder is done healing
I hate front squats my wrists always feel like they’re gonna break and my arms fail before my glutes do
Jeffs vains is bigger than my future:(
Veins* are*
Emil Skytte I agree if you spell like that! ;)
Emil Skytte it’s apparent bro..
Not much future with that dogshit grammar
hahaha. You'll get there homie, that's why we watch the videos
Thanks Jeff! Ill be trying the cables for lats, dumbbell rows, and standing dumbell curls today. Hopefully, I'll hate you in the morning! Always great stuff man!
Thanks for the update Jeff! You are very good of what you do.
Nothing for leg extensions?
Anyone notice how much faster he spoke in this video?
tbone mac ikr
I just injured my ankle when doing back squat just yesterday before I saw this video. Wow, Jeff, thankyou.
This channel has helped me so much. Best out there
Someone tell me how can Jeff stay shredded 24X7X365?
This channel has helped me and clients so much
Great info Jeff, Thanks for the continued quality info!!
Jeff the type of guy to put science back in strength and then teach other people how to do the same
Alex Vlasaty i tried to wipe your profile picture off my screen. Good effort
Alex Vlasaty lmao I tried to blow it off😂
That's messed up. I thought I had an eyelash on my phone screen. Very creative although sadistic
Stfu
i was going to reply about the eyelash. im glad im not theonly one
Feet on the ground... that's actually genius
Why? So any type of athletic performance or sport that doesn't have the feet on the ground is not really Athletics?
So wrestlers on the ground aren't athletes? Mma Fighters in the guars? Gymnasts on the rings? Rowers on a skull? Give me a break.
Daytona Says What?!
Lmao you are clearly not getting what Jeff is trying to teach you. He never said nor implied any of the things you said.
He literally only said you should train on your feed so that you are training a chain of muscles which are naturally designed to work together instead of just isolating a single muscle group.
Didn't think so.
@@daytonasayswhat9333 Our body is a kinetic chain that develops power starting from the ground and goes up. If that clears up your confusion.
@@neverforgettodofacepulls782 I wasn't at all confused. I think it's pretty much unanimous that pull-ups do a better job at developing overall upper back strength then pull Downs or anything standing variation thereof. This guy is just giving a gimmicky thing because his whole moniker is "this is what athletes do."
Best video so far, real ways to work out. Just starting to work out and this was key to start.
Thank you. I just added 20 pounds to my deadlift by using proper form from an earlier video of yours. I was using my upper body too early and not pushing with my legs as much into the floor at the first portion of the lift. These six swaps here will really help.
Pull-ups are still good exercise for the upper back though
@@kezzatube45 yes they are. You are just wrong. This isn't even up to opinion, pullups are one if the greatest exercises for the upper, so stop spewing your weird shit. Jeff is great but I think he's wrong about this one.
Beginners train seated
Athletes train on their legs
Legends in the air
After I do things The athlean X way I stop getting slight injuries and get more of a workout as well. Jeff is a god send.
THANK YOU. will stop the upright rows,never was told why they are bad.
I'm a little confused by the dumbbell fly replacement. Why not do cable flys instead?
Better range of motion and addition of core rotational component.
He has a video doing flys on the floor too which stops the arms from going back and you can also add more weight for the eccentric overload
If you want to do fly's, rather do it laying on the floor where your shoulders are supported and not hanging of a bench going into an over extension.
Doesn't jeff seem more vascular in this video?
He ate a potato chip. 😏
He looks like he's gonna pop out of his skin.
A Pirate named Ali "EAT THIS!"
I guess he barbell curl 180-225lbs before the recording.
fransptr yes he's very vein lol
Jeff knows his stuff !!
Thank You for sharing!! 👍🏻
Just started doing lat sub, the standing shoulder sub and the front squat. Man, what a difference! I feel it a lot more and I feel like I'm working more. The 3D crossover is still a little get used to, but it's going. Slowly but surely. I'm always looking out for new tips and tricks and so far these are pretty good. Keep it up Jeff
My left pec is flatter than my right and when I put my hand accrossed my chest, my right feels straight and sticks out more untill it passes through my left which feels like a ditch but at the end of the left chest it sticks out similarly to my right.
I dont know how to fix this and ive been having this problem for a long time and everytime i look at it i get discourage and dont want to anything. Please help anyone?
Whenever you are doing exercises that are not dumbbells like barbell bench, you favor your right side when you are pushing up. Make a conscious effort to keep things more even between the two arms and maybe even start to favor the left until things even out
JustinTheRegularGuy thanks for the advice
How did it go?
I've been having the same problem as you and i switched over to dumbbells instead of barbells about two weeks ago and i found out that my left side is a little bit stronger than my right
Isn't the idea of the concentration curl to be able to focus on punishing one arm as much as a possible, precisely because you can't handle the same amount of load on two arms at the same time, especially if you have to stand up at the same time? If you're sitting down there's less focus on form and you take more things out of the equation, right? I'm not saying Jeff is wrong, but just asking as a beginner lifter who is trying to learn.
zeroqp your core is engaged when you stand up. Field athletes don't need isolation exercises as much
zeroqp You're exactly right, Jeff's basically saying it's not athletic so swap it out for something that is, but he completely misses the point of a concentration curl, like you said it's to completely isolate one bicep at a time
These are mostly done to achieve the peak on a bicep.
zeropq lol he is on here to get guys confused and injured
The concentration curl does suck. There are better excersises. I never do that curl. However I only train biceps standing up with a cable. Jeff has plenty other great excersises like the reverse spider curl which kills biceps. 100times better than the concentration curl
Train on your feet! Another wisdom nugget for the toolbox. Thx Jeff!
Im recovering from a shoulder injury because i was dumb enough to practice some of this exercises the wrong way thank you Jeff i am learning a lot from your videos throughout the years i don't care if Arnie did the bd flyes there bad for the joints.
Now I'm restarting again to train but with knowledge of the body limitation and actually understanding first how to do the exercise.
Leave the ego at the door!!!!!