6 GREATEST EXERCISES (Old School Edition!!)

6 GREATEST EXERCISES (Old School Edition!!)


What’s up, guys? Jeff Cavaliere, AthleanX.com. Today we’re going old school iron with the
6 greatest old school exercises of all time, and more importantly, I’m going to give you
six ways to make sure you’re getting the most out of them. Let’s do this. Okay, first of all, when we
talk about old school exercises we’re not talking about outdated. We’re talking about
exercises that have stood the test of time and deserve to remain in your training and
conditioning programs because these exercises flat out work. Even though we do some really unique things
here in our style of training with Athlean-X, when you went to train like and athlete you’ve
got to build strength; these exercises are great ways to do that. Without further ado, let’s kick off the list
with our number 1 exercise, old school. How can you start without naming the king of all
lower body exercises: the squat? The one thing I want to cover here to help you guys out
with it is this one tip that made a big difference for me, especially as someone that struggles
with my knee pain as I do this exercise. If you can maintain the angle of your back
and the angle of your shins parallel at all points in the range of motion in this exercise,
you will be able to not only lift more pain free, but you’ll be able to lift more: period. If you look at how I’m doing this now, as
I go down I want my back angle to be in alignment with my shin angle at all points. For me,
I found that I would actually start leading with my knees and allowing my shins to go
forward while I maintained an upright back because I like to do a high bar squat. Maybe for me, we know that a high bar squat
is not the best thing for me to do if I’ve got bad knees. So I have to go a little bit
lower with the bar, angle my back to match my shin angle, and then keep it there. So
if you do your squats in the mirror, make sure that you’re doing everything you can
to maintain those two lines parallel at all points in the range of motion; down and back
up. I’m telling you, you will start lifting more
on this kind of the lower body exercises. Since we’re talking about exercise kings,
let’s talk about the upper body equivalent: the pull up. We can weight this sucker, too.
So we can really load up the weight and overload ourselves to get a lot out of this exercise,
but you’ve got to make sure you’re doing it the right way if you want to overload your
back and your lats. To do that, two simple tweaks: all you have
to do is lean backwards. Don’t do the exercise completely vertical, straight up and straight
down. If you lean back just a little bit away from the bar you actually allow the lats to
do a little bit more than what we were meant to be doing. You want to be able to get extension
back behind our body and we could do that instead of going completely straight down,
vertical; but by allowing ourselves to tilt back. If you want to start doing more of this exercise
instantly – and I mean instantly – then what I’ve talked about before; plugging your
energy leaks. If you want that transfer of power to go from your back and the muscles
in your back through to your arms so you can get your body up to that bar, then you’d better
plug all the loss of energy that we’re getting through the other parts of our body. So many times I see people doing this exercise
very loose and free. Their legs are hanging and swinging, their core is completely relaxed,
but if you want to keep that transfer of energy straight up and down through your arms, then
you want to plug those energy leaks by simply contracting the muscles in the rest of your
body. I promise, if you straighten your quads out,
tighten your legs, keep your knees straight, point your feet down and away from you, get
your glut squeeze together, tighten your abs; everything tight from the chest down, you
will instantly add to the number of pull ups that you can do, and therefore start adding
to the result that you’re seeing from this classic upper body king. Okay, next up; how can we ignore the bench
press? Probably one of the classic ways, the best way to build your chest…or is it? Well,
it may not be if you’re gripping the bar too wide. The best way to grip the bar in a bench
press if you want to develop your chest, is narrower. You really don’t want to go any farther
outside your shoulders because doing your bench press out wide, you’re not allowing
your body to capitalize on one of the main functions of the chest. That is horizontal
abduction. Bring your arm across your body. If you stay way out here, wide with your grip
as I’m showing you here, you’re not really ever getting to a point where your arms are
abducted across the front of your body; midline your body. However, if you could bring yourself in toward
midline, you can instantly see a much better chest contraction and just by making a slight
change in position of your hands you’ll see much better results from this exercise, and
much better growth in your chest from doing it. Number 4 – my favorite exercise, especially
from this athletic carry over – is a deadlift. There is never an instance where we’re not
trying to lift, or develop power from the ground up. A dead lift is the perfect opportunity
to do this. However, it can be a little bit complex for people to master the hip hinge. I think I’ve made it very easy for you to
do this. Watch as I do the exercise. Here’s all you ever have to focus on: the timing
of your hip hinge is very simple. As you begin the exercise from a standing position, allow
your hips to continue to drop back. This is a hip movement, 100%. As you get right
down to where the bar is at the level of your knees, that is where you stop hip hinging
and you just allow your knees to bend. You allow the knees to break as the bar goes straight
down to the floor. When you come back up, just simply push through
the floor, through your legs until the bar reaches knee level. At the point that the
bar reaches knee level, then allow the hips to hinge forward to drive the rest of the
movement to its completion. You’re really just thinking about that one
area, which is the bar and the knees. Wherever the bar is transitioning across the knees,
that’s when you’re transitioning away from knee bend to hip hinge. Next up: the classic arm builder – I have
to admit, one of my favorites – the bar bell curl. Now, here’s the way that I think
you would get a lot more out of your barbell curl. Number one: be a little bit willing to cheat
the rep. if you want to build bigger size in your arms. What I mean by ‘cheating the
rep’ is – I’ve covered this before – allow yourself to lean a little bit forward to start
the rep and then initiate the movement. When you get to vertical, that’s when you want
to freeze the movement because anybody could continue to lean all the way back and allow
the bar to basically fall on top of them. I say you still want to power the bar up,
but sometimes you need that little extra momentum so as you handle a heavier load, because that
leads to the most important part of this exercise. The way to get more out of it is to slow down
your eccentric. Fight every inch on the way down. That is
how you build your biceps to be bigger. You want to be able to create that overload, but
sometimes the load that we can lift is not as much as we can handle on the way down. We know that our eccentric strength is going
to be stronger. So get that load up by allowing a slight bit of a cheat, but then on the way
down fight it, fight I, fight it. I’m telling you; you will build much bigger biceps much
faster just by slowing down that tempo and initiating it with a little extra body English
to get it up there in the first place. Finally, the classic upper body movement:
the overhead press. The best way to get more out of this exercise might be to ditch the
barbell that you’re using and opt for dumb bells instead. We understand the fact that
with the direction that we press the weight up over our head makes all the difference
in our delt development. Then you’re going to understand that this
isn’t the best way to do it when you use a straight bar. When you press up and over,
what you want to do is have your hands out wide and then you want to press them in at
an angle. We have something in our programs called the Wide-Arc Shoulder Press. The Wide-Arc
Shoulder Press does just that. It allows us to come nice and low on the outside, and as
we come in we’re actually going almost in a triangle like a pyramid shape up toward
the top. Sometimes we even tilt the dumb bells down
toward each other and just doing it here, without even holding weight, you should be
able to feel the delt contract a lot more than you have before. If you look at a barbell
it doesn’t allow us to do that. We’ve got a fixed hand placement here that we press
straight up overhead. So we’re not getting this twisting motion that allows our delts
to be that much more active. So, if you use dumb bells you can get that
outside low, wide position and then up on top, narrow peak of the pyramid that is impossible
to do with a non-moving, fixed bar. Make that quick change and I promise you’ll see quick
changes in your delt development as well. There you have it, guys. The old iron is still
firmly in place, because these six exercises have stood the test of time for a reason. They’re effective exercises that work and
hopefully work even better for you now that I’ve showed you six ways to hopefully get
more out of each and every one of them. If you’re looking to get more out of all your
workouts, if you want to take your workouts and your training to the next level, if you
want to base your foundation off of the old school iron, but take it to that next level
of sophistication that we provide here at Athlean-X, by helping you train like an athlete;
then I invite you to head to AthleanX.com and get our Athlean-X training system. In the meantime, if you’re found this video
helpful make sure you leave your comments and thumbs up below. Let me know what else
you want to see here on this channel, guys. Remember, I’m making these videos for you,
so leave your comments and I will do my best to make sure I bring it to you in future videos. I’ll see you guys back here again real soon.

100 comments on “6 GREATEST EXERCISES (Old School Edition!!)

  1. jblaze708 Post author

    I agree with him these are good exercises. You can get many of the same results with about one quarter of the work if you create a bodyweight workout and get the same muscles. I do a pushup into a squat, then do chinups to hit the biceps and back, handstand pushups against a flat wall for the shoulders, the only thing I am missing is the deadlift but I lift the metal dockplates at work by hand which is an identical movement. His routine is better but can't all be done on the same day without getting sore, getting a spotter and spending 45 minutes minimum at the gym and consuming allot of protein.

    Reply
  2. Pumpychan Post author

    Uh, just a minute, about that Parallel Back-Shin relation in the squat, something doesn't square with my old-school "Rippetoean physics"…no disrespect intended towards the alway helpful and wise Jeff here (whose videos I loop constantly in my own gym (and thus my need to know answer to this)….if anyone – Dr J. himself would be wonderful! – could explain this, do (no smarmy answers please! I ask sincerely). First, in the low bar squat: yes, I can see how the back and shin can hold parallel, but only to a point…a true low bar would have the shins nearly (I said NEARLY) vertical, but the back is considerably more inclined then the the shins (see Thrall, Rippetoe, etc etc for verification). In the high-bar squat, while the back stays essentially vertical we know the knees MUST come out over the feet, quite below 90 degrees from ground, more like 60 degrees or so, thus not at all "parallel"…go try it. Three of us just did. No way could maintain parallel in full versions of both squat styles. Jeff-rey, you got some 'splaining to do…

    Reply
  3. Cosmic Code Post author

    I agree. But not on OHP. I got injuries from hand weights. And my shoulder and back got better from OHP with straight barbell. And stronger I might add.

    Reply
  4. Wes Chambers Post author

    i doubt my bad knees will let me do any of these leg exercises, Jeff!! Thank you so much for sharing my friend, with love from Wes!! hugs!!!

    Reply
  5. Robert Liberty Post author

    It's a good thing I'm watching this Channel all the time I also thought that the dip and the barbell row or also good old school exercises I guess I was wrong

    Reply
  6. fred fredburger Post author

    Hey Jeff. I'm 40 and have a bad shoulder. Is a floor press worth doing for my chest or am I'm just wasting my time?

    Reply
  7. Scott Kain Post author

    I agree with the entire list up until you said barbell curls…. how can you give them a spot and not dips or BB rows? Just my thought.

    Reply
  8. Nexatronic Post author

    So if these are proven as great exercises: Why do you go crazy with so many different exercises. What do they bring to the table, what these 6 don't? If you just stick to these you would spend less money and effort on equipment and spend more time on perfectioning your form.

    Reply
  9. Scott Reid Post author

    been working out my entire life, but have learned so much from watching your videos. thanks! amazing to go to the gym and see even the biggest doing things wrong.

    Reply
  10. Timothy O'Brien Post author

    I broke my back and neck. Putting a bar across my shoulders like that is the kiss of death. Rather do a hack squat.

    Reply
  11. Reno Declercq Post author

    1 thing i dont understand is with the deadlift why 1 hand with palm foreward and 1 backwarts does it help or change something?

    Reply
  12. Alt Name Post author

    So, have begun watching ALL of your videos from YEARS back and found that you are among the best, if not THE best, on the YouTubes 🙂

    Thank you, so much, for all of your contributions.

    Reply
  13. Andres Garcia Post author

    Watching your videos in listening word-for-word what you said help me lose 80 pounds and gained 16 pounds of muscle I went from 272 pounds to 192 I run 3 miles every day now and study your videos you've been a big help to me thank you.

    Reply
  14. pts Darren Post author

    Right on! Another great video! Once again, more top notch content being churned out by the man himself! I keep telling you guys that Jeff Cavelier is the shit! Some of you need to start listening to me.

    Reply
  15. Web Tren Shooter Post author

    Jeff, i know you're a natty guy, but i wonder how a paralel universe Jeff would look on tren. You'd be insane!

    Reply
  16. DigitalMan34 Post author

    How could you? Push ups is one of the oldest and you leave it out, in fact is the first exercise that most of us learn

    Reply
  17. swedbp1 Post author

    Keeping my back parallel to my shins is something I can keep in mind. Is there a particular angle that is better than another? Do I want to make sure my knees don't go past my toes? Are these concerns j need to worry about at all?

    Reply
  18. No One's Business Post author

    Chuck Norris vs Jeff Cavaliere the ultimate battle…..one man, one warrior, & one legend alone will be left standing. Who will it be?

    Reply
  19. Daniel Moore Post author

    When I was learning to do proper squat I would put a 2.5lb plate under each of the heels of my feet so I was slightly elevated which didnt allow for me to lean back. It helped alot.

    Reply
  20. DS Post author

    What a great lesson. These exercises, together with a few other core exercises, are enough to transform you in a beast. It is all you need. Great explanations, simple and clear. Great job.

    Reply
  21. Brian Haske Post author

    Jeff!!! You inspire and educate me a lot. I am a athlete always till I die. You really help me stay motivated when excuses of lazyness come around. Thank you. And believe it or not Jessy's transformation really helped me to stay motivated too. I'm psychtso effective and your channel helped me lose over 60 pounds and put 30 pounds of muscle in over of two years total. Thank you again

    Reply
  22. Michele Kurlan Post author

    Realized, as I was lifting and moving bags of mulch,that I am challenged by the hip hinge. I need to view and apply until the mind-body get in sync

    Reply
  23. Michele Kurlan Post author

    Notice Jeff does not malign the knees going out over and maybe a little beyond toes during squats. He seems to focus more on proper, individualized, body mechanics.
    Please correct me if wrong about this as this is just my interpretation

    Reply
  24. Kem ! Post author

    Really awesome advice! I'm just starting to workout w a trainer again. For some reason I love cardio but hate weight training. My trainer had me do these exact exercises yesterday. I found out that I lost a ton of strength 😟. Ladies over 35 yrs old – keep up on your weight training!

    Reply
  25. TheZemb1999 Post author

    Thanks, man…the dead-lift tips helped tremendously…I have a long waist and shorter arms so the point to hinge the hips was a good tip for me.

    Reply
  26. Richard Sørensen Post author

    wow this is really good . i become more and more convinced i want to buy accession to this side

    Reply
  27. Dennis Sullivan Post author

    Jeff, could you do a video on alternatives to squats and deadlifts? I’m 55 with mild spondylolisthesis L4-L5) and my chiropractor is advising against those exercises at all. Thank you for the great tips you provide and outstanding educational content.

    Reply
  28. Irene Milhorn Post author

    I would like to see a video on making your build muscles and making them show on your legs and glutes. I currently do 6-8 reps on a leg extension machine 180 lbs and have gone as heavy as 360 lbs, squats, lunges and reverse lunges.

    Reply
  29. Brian Yusem Post author

    I'm a Sports Medicine Doc for 30 years and this guy is the best I've seen! Great work brother!

    Reply
  30. Saia Enzo Post author

    I've been out if the loop for a while, but do you have or can you do any videos for the Serratus Anterior, please?

    Reply
  31. Kabita Phuyal Post author

    Is heavy overhead press a good exercise for building strong and well developed delts ?

    Reply
  32. sachin mathurr Post author

    If Steve reeves was here watching this video.. He would say make number 1 old school exercise = barbell row…

    Reply
  33. bradley nichols Post author

    This guy is total legit. Out of a gazillion ( yes, I said gazillion ) fitness channels, this guy is hands down the best. His knowledge of the human body and exercise is unequaled. Jeff, whether you wanted to be or not you have become an inspiration.

    Reply
  34. Oliver McKinley Post author

    Do a '10 best new school machine exercises'. The next time I go to the gym I'm using this video's exercises as my routine.

    Reply
  35. Wataboutya Post author

    I’ve always kept my legs up and crossed when doing pull-ups. That said, I’ll definitely give that straight leg method you show here a try.

    Reply
  36. Speed Post author

    So Jeff if our main goal is to increase overpress barbell strength, how narrow or wide should our initial grip be for optimal strength gains???

    Reply
  37. Tamer Said Post author

    1.squats, align back angle with chin angle❤
    2.pullups, lean backword,dont b vertical❤squeeze from chest down
    3.bench press, shoulder wide only💓
    4.deadlift, hinge, hide ur hand cue(remember the 7 cues?)
    5,barbell curl, lean forward little pit,slow ur eccentric ❤
    6,overheadpress, best with dumbbell ,narrow it as u going up❤
    Thx a lot Jeff❤❤❤

    Reply
  38. S2Xbit iX Post author

    Chest: Bench Press,Dips & Incline Dumbbell Press
    Back: Pull Ups,DeadLifts & Shrugs
    Shoulders: OverHead Press,Lateral Raise & Face Pulls
    Biceps: Chin Ups,Barbell Curls & Incline Curls
    Triceps: Skull Crasher,Narrow Press,Dips
    Legs: Barbell Squats,Hip Thrust,Lunges & Standing Calf Raise

    Reply

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