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Well, hey everybody, welcome to 
STRONGER WEEKLY, brought to you 

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by Purest Nutrition. 
I'm your host, Jesse Carajet. 

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Thank you so much for being 
here. 

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We've got an awesome episode for
you today. 

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And it has to do with safe 
exercises. 

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Look, for some reason, most of 
the common exercise advice that 

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any of us have ever heard when 
we're starting out comes from 

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people. 
Training for things like 

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powerlifting, Olympic lifting, 
CrossFit, etcetera. 

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And then it gets handed. 
To us, the general practitioners

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of fitness, as though those are 
the exercises we're supposed to 

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do. 
But let's face it. 99% of us are

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not training for an Olympic 
powerlifting event or strength 

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training or doing. 
CrossFit. 

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We're just busy parents, 
professionals, people who have 

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general goals to be stronger, to
get fit, to run farther, to feel

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better, to look. 
Better and so many of us never 

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pull up and ask ourselves should
we be doing these exercises? 

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So what I'm going to do today 
with Justin Mazar as my Co host 

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who joins me, is we are going to
countdown what I'll call 8 

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unnecessary exercises that are 
quietly wrecking your joints, 

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making exercise less safe and 
potentially reducing your 

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overall health span. 
And some of these movements are 

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sacred cows that I know I'm 
going to catch a lot of heat 

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for. 
But we're going to unpack each 

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of these eight exercises and 
then give you alternate 

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solutions that are just as 
effective for the muscles that 

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you're working without the added
safety risk. 

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So hang on for that. 
But first, as we always do, 

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we're going to jump right in to 
our health and fitness headlines

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of the week that you need to 
know. 

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Let's dive in. 
OK folks, your top headline of 

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the week if you have not heard 
about the Hantavirus cruise ship

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story. 
Yet you need to. 

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So the Dutch expedition vessel 
MV Hyundai has departed 

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Argentina on April 1st, 2026, 
carrying about 150 passengers 

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and crew on a South Atlantic 
voyage. 

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Within just days, people on 
board began getting sick and as 

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of today there are 5 confirmed 
cases and three suspected, with 

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three people dead, a Dutch 
couple and a German passenger. 

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So the virus has been identified
as the Andes strain of 

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hantivirus, the only strain in 
the world known to be capable of

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spreading directly from person 
to person, though that 

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transmission is still considered
rare. 

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And this virus is highly, highly
fatal. 

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And here's the part that alarmed
public health officials. 

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Approximately 30 to 40 
passengers disembarked at the 

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remote British island of Saint 
Helena on April 24th, nearly two

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weeks after the first death on 
board, with no contact tracing 

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performed. 
Those passengers have since 

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scattered across 12 
nationalities and five U.S. 

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states. 
A Swiss passenger who 

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disembarked there has already 
tested positive. 

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AKLM flight attendant who 
briefly encountered an infected 

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passenger in South Africa is now
being tested in isolation in 

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Amsterdam. 
The World Health Organization 

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weighed in. 
Director General Tedros said the

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agency quote assesses the public
health risk as low, but 

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acknowledged the situation 
requires coordinated 

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international tracking. 
So this is a highly, highly 

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dangerous, rare virus that was 
contained on this cruise and 

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people got off the boat and 
started walking around. 

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Pretty scary stuff. 
So the ship is now heading to 

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Spain's Canary Islands. 
Hantavirus is not airborne and 

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does not spread casually. 
The Andy strain requires close 

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personal contact for 
transmission. 

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The risk to the general public 
remains low, but if you traveled

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on MV Honduras or had close 
contact with anyone, did contact

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your doctor. 
Now the incubation period is up 

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to six weeks. 
So scary stuff. 

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We're tired in America and 
elsewhere talking about viruses,

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but this one seems to be one of 
the biggest health and fitness 

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headlines of the week. 
Listen folks, let's talk about. 

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Protein, we all know how 
important it is and as a busy 

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parent and professional it is 
just so hard for me to hit my 

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daily protein goals, which is so
important for health and fitness

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and for. 
Years I was. 

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Describing whatever protein 
supplements were around with no 

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real care or concern for the 
quality and ingredients. 

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Which is why I am so fired up 
about Purest Nutrition's new 

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high protein bars. 
They are high protein, yes, but 

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they also have totally natural 
ingredients, no artificial junk.

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And honestly, they're absolutely
freaking delicious. 

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And they are so clean. 
And this is what I love. 

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They're so clean and so pure and
so delicious that I actually 

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give them to my kids. 
And that is a test. 

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Of the quality of a product. 
They're amazing. 

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I love them, my wife loves them,
my kids love them. 

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They're great on the go and 
they're amazing for helping me 

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hit my daily protein goal. 
So if you are constantly on the 

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go and focused on your health 
and fitness and not willing to 

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compromise on the quality of 
what you eat, Purest Nutrition 

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High Protein Bars are for you. 
They belong in your bag, your 

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car, wherever you are on the go.
So go to purestnutrition.com. 

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Again, that's Purest 
nutrition.com or click on the 

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link in the show description to 
get your Purest Nutrition high 

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protein bars. 
Next up some news on 

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antidepressants. 
So health Secretary RFK junior 

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made a major announcement this 
week that is going to affect a 

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lot of people and is getting 
very mixed response from the 

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medical community at a Maha 
institute that's make America 

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healthy again on Monday this 
past Monday Kennedy announced a 

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federal initiative to help 
Americans wean off 

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antidepressants specifically SSR
is like Prozac, Zoloft and 

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Lexapro. 
The plan includes new new 

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clinical guidance for providers,
training on safe tapering 

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protocols, and expanded 
insurance billing for therapy as

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an alternative to medication. 
Over 45,000,000 Americans are 

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currently on antidepressants. 
That is a lot of folks, a number

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Kennedy has called evidence of a
over medicalization crisis. 

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That's a quote. 
The American Psychiatric 

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Association is pushing back. 
It's president Doctor Teresa 

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Miskemin Rivera called Kennedy's
framing quotes and over 

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simplification. 
That quote ignores the larger 

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reality that too many patients 
cannot access timely 

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comprehensive care. 
The American Foundation for 

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Suicide Prevention issued a 
statement as well this week 

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stressing that SSRI is reduce 
suicidal behavior overall and 

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that quote decades of research 
show that judicious use of 

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antidepressants reduces suicide 
risk and quote. 

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But some psychiatrists are 
finding common ground on parts 

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of the plan. 
Doctor Vera Foyer of the child 

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mind to call the push for better
tapering guidance and expanded 

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therapy quote completely 
reasonable, adding that too many

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children are being medicated for
issues that therapy alone could 

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address. 
Do I personally think some 

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people are over medicalized as 
it's put maybe some folks rush 

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towards prescribing 
prescriptions. 

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I absolutely do. 
I think this is a well intended 

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initiative and I'm really eager 
and curious to see where this 

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lands. 
Next up, more, more building 

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research showing that creatine 
is so much more than just a 

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meathead gym supplement. 
So a comprehensive new review 

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published this week in the 
Handbook of Creatine and 

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Creatinine in Vivo Kinetics that
is a handbook by pharmaceutical 

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researcher Dr. Mede Briogierdi, 
offers the most thorough summary

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yet of what creatine actually 
does in the body. 

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And the findings go well beyond 
the gym. 

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You already know it helps 
regenerate ATP. 

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If you did know that, good for 
you. 

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Which is the primary energy 
currency during high intensity 

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bursts? 
But the review also documents 

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emerging evidence that creatine 
supports memory, mood and 

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cognitive processing speed, 
especially in people with 

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naturally low baseline levels, 
including older adults, 

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vegetarians and women. 
Interesting. 

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Researchers are also actively 
exploring creatine's potential 

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role, get this in Parkinson's 
disease, depression and 

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menopause related muscle and 
bone loss. 

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Is there anyone or anything that
creatine cannot help? 

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I don't know anymore. 
It's anti-inflammatory and 

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antioxidant properties are 
drawing serious clinical 

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interest. 
Across the globe. 

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So if you're already taking 
creatine, feel great about it. 

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If you are not yet, don't 
overlook the cognitive benefits 

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as well as. 
The strength benefits, it's an 

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amazing supplement, clinically 
tested, well documented, very, 

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very low, if any side effects. 
And if you're wondering about 

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standard dosing, a great 
starting point. 

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Starting around 5 grams a day is
great for most people. 

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And then you kind of work 
yourself up. 

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I take about 10 grams per day. 
It varies from person to person,

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but it's an amazing supplement. 
If you're not taking it yet, 

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give it a long hard look. 
Next up, this one is relevant. 

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If you are someone who listens 
to health podcast and if you're 

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listening to this, that is you. 
And this has to do with 

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influencers and fitness pet 
peeve, mind. 

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So Pew Research Center published
a landmark study today analyzing

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6828 health and Wellness 
influencers with at least 

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100,000 followers across 
YouTube, TikTok, and Instagram. 

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Can we just pause for a second? 
Do we really need 6800 health 

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and Wellness influencers? 
My God, the headline. 

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Ready for this? 
Four in 10 US adults now get 

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their health information from 
social media, influencers or 

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podcast. 
And among adults under 50, that 

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number rises to 1 and 2. 
So 50% of US adults get their 

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their primary information around
health and Wellness from 

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influencers or podcasts. 
And it's OK if you get it from 

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podcasts, especially if it's one
like this. 

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So come on. 
So who are? 

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These influencers 41% describe 
themselves as some kind of 

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healthcare professional, be it a
doctor, nurse, dietitian, 

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therapist, but 31%. 
Are coaches quote UN quote 28% 

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are entrepreneurs? 
Look. 

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And 16% list no credentials 
whatsoever in their profiles. 

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Nearly 2/3 of these influencers 
are women, though men dominate 

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the highest follower accounts. 
And the people most likely to 

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rely on influencers for health 
guidance? 

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Adults without health insurance?
Lovely. 

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The population with the least 
access to actual doctors? 

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The take away? 
For listeners of a show like 

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this one? 
Look for specificity. 

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Look for proven, verifiable 
credentials, named studies, 

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cited sources, people who tell 
you when the evidence is strong 

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and when it is not. 
So be careful who you are 

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following, folks. 
And your last health and fitness

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headline of the week? 
I just found this one 

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interesting, Did you know that? 
Your abs might be washing your 

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brain, and scientists just 
figured out how. 

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Stay with me here. 
So a new study from Penn State, 

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published last week in Nature 
Neuroscience, has uncovered a 

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mechanical link between your 
core muscle and your brain's 

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waste clearance system. 
Here is what they found. 

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Every time your abdominal 
muscles contract even slightly, 

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even just bracing before you 
stand up as an example, they 

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press on blood vessels connected
to your spine. 

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That pressure then travels 
upward through a vein network 

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called the vertebral venous 
plexus. 

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I hope I said that right. 
And causes the brain to shift 

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gently within the skull. 
So your brain moves when you're 

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contracting your abdominal 
muscles. 

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Interesting that micro movement,
researchers say, drives 

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cerebrospinal fluid across brain
tissue, flushing out metabolic 

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waste, including the toxic 
proteins linked to Alzheimer's 

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disease. 
So lead researcher Professor 

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Patrick Drew of Penn State said,
quote, just moving around might 

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serve as an important 
physiological mechanism 

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promoting your brain health. 
This kind of motion is so small,

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it's what's generated when you 
walk or just contract your 

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abdominal muscles. 
It could make such a difference 

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for your long term brain health 
and quote. 

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And to test whether it was the 
abdominal pressure doing the 

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work and not the movement 
itself, researchers applied 

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gentle controlled pressure to 
the anaesthetized mice. 

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Pressure lower than what you 
feel during a blood pressure 

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test. 
The brain moved, the fluid 

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flowed. 
So the study was in mice and 

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more human research is needed, 
but the implication is very 

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clear. 
Movement, even ordinary low 

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intensity movement, may be 
protecting your brain in ways we

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are only beginning to 
understand. 

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So more and more research coming
out about not just the exercise 

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and the movement contained in 
those 45 to 60 minute exercise 

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sessions, it's that daily 
movement throughout the day. 

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We cover it a lot on this show. 
This is just another example of 

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how gentle, subtle everyday 
movement can be extending your 

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life, helping prevent disease 
and otherwise. 

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So get moving, folks. 
And that is it for this week's 

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Health and Fitness news. 
Justin Mazar is joins me on the 

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00:12:52,840 --> 00:12:54,800
other side for the main feature 
of the episode. 

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00:12:54,800 --> 00:12:59,000
We'll see you over there. 
Justin, welcome back to the 

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00:12:59,000 --> 00:13:01,720
show, buddy. 
Jesse, how are we today, man? 

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00:13:02,120 --> 00:13:04,920
I'm doing good. 
How's that hamstring healing up 

244
00:13:04,920 --> 00:13:08,320
from your baseball injury? 
It actually is healing. 

245
00:13:08,800 --> 00:13:12,800
I have hopefully another week to
two before I can start actively 

246
00:13:12,800 --> 00:13:15,800
loading it again, but trying to 
do everything in my power to be 

247
00:13:15,800 --> 00:13:18,880
smart, which is, as we all know,
a struggle for Australia over 

248
00:13:18,880 --> 00:13:22,400
here, especially when it comes 
to not moving. 

249
00:13:22,760 --> 00:13:25,160
I hate having to not do things 
that I like to do that make my 

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00:13:25,160 --> 00:13:27,000
body feel good. 
But I also know that I'm in this

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00:13:27,000 --> 00:13:31,080
position for a reason, and now I
can go back to the drawing board

252
00:13:31,080 --> 00:13:34,920
and refine my recovery and 
outside of the gym habits that 

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00:13:34,920 --> 00:13:37,440
we talked about so much here. 
Well, I'll tell you what, your 

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00:13:37,440 --> 00:13:40,920
hamstring injury is a somewhat 
decent segue into the main topic

255
00:13:40,920 --> 00:13:44,360
at hand here, which title to be 
determined, but I'm going to say

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00:13:44,760 --> 00:13:47,520
the eight exercises that are 
probably hurting you and you 

257
00:13:47,520 --> 00:13:49,280
should stop. 
That's a terrible title. 

258
00:13:49,560 --> 00:13:52,720
But basically, I'm of the 
mindset, Justin, that you 

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00:13:52,720 --> 00:13:56,960
probably, over time, chronically
working your hamstrings, 

260
00:13:57,480 --> 00:14:00,600
probably set yourself up for 
some little potential injuries, 

261
00:14:00,600 --> 00:14:01,960
right? 
And you probably got hurt 

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00:14:01,960 --> 00:14:04,400
because of some underlying stuff
that you didn't even know about.

263
00:14:04,680 --> 00:14:09,640
But we are going to hit 8 
exercises that I am suggesting 

264
00:14:09,640 --> 00:14:13,320
strongly, especially if you're 
in your 30s, approaching your 

265
00:14:13,320 --> 00:14:16,680
40s and older that you should 
move away from because there are

266
00:14:16,680 --> 00:14:19,080
safer options that are just as 
effective. 

267
00:14:19,160 --> 00:14:22,360
So that's the kind of framework 
for this conversation. 

268
00:14:22,360 --> 00:14:24,200
I've done the research, I've got
statistics. 

269
00:14:24,280 --> 00:14:26,960
So the first exercises we're 
going to use are going to say 

270
00:14:27,480 --> 00:14:29,840
aren't as important, meaning 
they're not as bad for your 

271
00:14:29,840 --> 00:14:31,720
joints and for your bodies. 
And we're going to work down to 

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00:14:31,720 --> 00:14:34,040
like the ones that I think you 
absolutely should stop doing. 

273
00:14:34,560 --> 00:14:35,720
But I'm going to ask you this 
first. 

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00:14:35,720 --> 00:14:37,960
I have a huge outline. 
It's 12 pages. 

275
00:14:37,960 --> 00:14:41,880
Justin, have you read anything 
going into this conversation? 

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00:14:42,000 --> 00:14:44,640
The first paragraph. 
And then I saw that I wasn't 

277
00:14:44,640 --> 00:14:47,560
supposed to, so I listened to 
instructions and I backed off. 

278
00:14:47,560 --> 00:14:48,480
Jess. 
I did. 

279
00:14:49,080 --> 00:14:51,520
So you're going to hear this for
the first time, which is exactly

280
00:14:51,520 --> 00:14:55,280
what I want, and feel free to 
debate me, Disagree, agree, and 

281
00:14:55,280 --> 00:14:57,160
we'll go one by one. 
How's that sound? 

282
00:14:57,560 --> 00:15:01,040
That sounds splendid. 
OK, And let me let me start 

283
00:15:01,040 --> 00:15:04,080
here, sorry, more of a segue, 
but the way I went about this is

284
00:15:04,080 --> 00:15:06,920
this, there's going to be some 
lifts on here that are bread and

285
00:15:06,920 --> 00:15:09,720
butter that people absolutely. 
Love. 

286
00:15:10,120 --> 00:15:14,040
And I am not anti strength. 
I'm not saying that some of the 

287
00:15:14,040 --> 00:15:16,080
moves that I'm going to 
recommend not doing aren't 

288
00:15:16,120 --> 00:15:19,320
beneficial. 
But what I am saying is this is 

289
00:15:19,320 --> 00:15:24,280
all about specificity. 
If we are perfect example, if we

290
00:15:24,280 --> 00:15:28,560
are not training for a 
competition that involves a 

291
00:15:28,560 --> 00:15:31,680
certain lift, then there are 
lifts that we should not be 

292
00:15:31,680 --> 00:15:33,680
doing. 
A lot of the strength training, 

293
00:15:33,680 --> 00:15:38,320
powerlifting type cleans, 
barbell stuff, I feel as though 

294
00:15:38,320 --> 00:15:42,760
my position is we all just kind 
of do those because that is the 

295
00:15:42,760 --> 00:15:45,440
norm and that's the widespread 
thing that people do. 

296
00:15:45,760 --> 00:15:50,560
But 99% of us are not training 
for those events in which those 

297
00:15:50,560 --> 00:15:52,280
athletes. 
Will be tested. 

298
00:15:52,680 --> 00:15:57,200
So in other words, this is all 
about aligning the exercises 

299
00:15:57,200 --> 00:16:01,400
with our goals and most of us 
just have a general fitness 

300
00:16:01,520 --> 00:16:03,400
goals. 
We want to build muscle, we want

301
00:16:03,400 --> 00:16:06,000
to lose body fat, we want to 
increase our cardiovascular 

302
00:16:06,000 --> 00:16:09,440
endurance and health, right. 
So just to frame it up that way,

303
00:16:09,720 --> 00:16:13,920
this is all built on, hey, what 
should most people be doing to 

304
00:16:13,920 --> 00:16:16,600
hit their goals? 
But, and this is key, prevent 

305
00:16:17,000 --> 00:16:18,920
injuries. 
Is that fair? 

306
00:16:19,320 --> 00:16:20,800
I think so. 
OK. 

307
00:16:21,040 --> 00:16:22,080
All right. 
Well, let's go into it. 

308
00:16:22,080 --> 00:16:25,880
So the first lift that I think 
is very common, I learned this 

309
00:16:25,880 --> 00:16:28,680
one early on, 20 years ago when 
I started strength training. 

310
00:16:28,680 --> 00:16:30,960
I never questioned it because I 
saw everybody doing it. 

311
00:16:31,360 --> 00:16:34,040
But the first one is an upright 
row. 

312
00:16:34,240 --> 00:16:38,960
An upright barbell row doesn't 
matter if your hands are narrow 

313
00:16:39,360 --> 00:16:42,000
or wide. 
It is bad. 

314
00:16:42,040 --> 00:16:45,640
And here's just a couple couple 
kind of stats or research behind

315
00:16:45,640 --> 00:16:48,840
it. 
But it's an internal rotation 

316
00:16:48,840 --> 00:16:53,200
while elevating your shoulders, 
which is not natural 

317
00:16:53,240 --> 00:16:56,720
mechanically speaking. 
Physical therapist, I've done 

318
00:16:56,720 --> 00:16:59,720
some research on this, strongly 
advise against this movement 

319
00:16:59,720 --> 00:17:02,480
because at the peak of the 
movement, by lifting your elbows

320
00:17:02,480 --> 00:17:04,760
up and rolling your shoulders 
back, you could damage your 

321
00:17:04,760 --> 00:17:06,400
labrum. 
You could damage actually, you 

322
00:17:06,400 --> 00:17:09,079
can strain your trap if you 
don't have like really, really 

323
00:17:09,319 --> 00:17:11,800
strict form. 
And it's just, it's, it 

324
00:17:11,800 --> 00:17:14,920
basically put your shoulders at 
risk if you're and and and I I 

325
00:17:14,920 --> 00:17:18,720
am not even clear on what 
muscles really it's activating. 

326
00:17:18,720 --> 00:17:21,040
So I think the upright row 
should go. 

327
00:17:21,040 --> 00:17:23,760
I think a good swap if you're 
just trying to build your 

328
00:17:23,760 --> 00:17:26,200
shoulders are lateral raises. 
Whether that's with. 

329
00:17:26,200 --> 00:17:30,320
Cables or with dumbbells. 
I think if you really want to 

330
00:17:30,320 --> 00:17:33,360
work your traps and we can go 
into shrugs. 

331
00:17:33,360 --> 00:17:36,280
I would even put shrugs on this 
list, but we're like the top 20.

332
00:17:36,760 --> 00:17:38,720
I don't think they're a good 
move, but you could do face 

333
00:17:38,720 --> 00:17:41,760
poles with a rope. 
There's just other things in 

334
00:17:41,760 --> 00:17:44,200
your traps are getting activated
if you're doing other key lifts 

335
00:17:44,200 --> 00:17:45,480
like deadlifts and we'll get 
into that. 

336
00:17:45,480 --> 00:17:47,200
But what are your thoughts on 
the upright row? 

337
00:17:48,000 --> 00:17:51,640
This one I am in full agreement 
with you and that it should be 

338
00:17:51,720 --> 00:17:54,520
kind of mixed and replaced with 
similar more safe and effective 

339
00:17:54,520 --> 00:17:57,160
exercises. 
Have done so many of these that 

340
00:17:57,360 --> 00:18:00,080
you know, it begins to become 
like, I feel like I just need to

341
00:18:00,080 --> 00:18:02,120
do them. 
But once you know, you start 

342
00:18:02,120 --> 00:18:04,840
noticing the impingement, you 
start noticing form 

343
00:18:04,840 --> 00:18:06,920
deteriorating. 
I mean, we're all sitting, not 

344
00:18:06,920 --> 00:18:09,480
all of us, but a lot of us I'm 
sure sitting at desks all day 

345
00:18:09,760 --> 00:18:13,120
with our shoulders and posture 
absolutely horrible, putting 

346
00:18:13,120 --> 00:18:15,000
ourselves in a rounded position 
as is. 

347
00:18:15,240 --> 00:18:17,440
Then you go and try and 
internally rotate even more 

348
00:18:17,440 --> 00:18:21,680
about adding load is nothing 
more than I think a future 

349
00:18:21,680 --> 00:18:24,000
strain at the minimum. 
Like just said, I think lateral 

350
00:18:24,000 --> 00:18:30,120
raises are a undoubtedly true 
and effective exercise that is 

351
00:18:30,120 --> 00:18:32,760
much safer, is going to target 
the muscles you're actually 

352
00:18:32,760 --> 00:18:37,240
intending to target effectively,
and is one that has less chance 

353
00:18:37,240 --> 00:18:39,160
of tearing something. 
By thinking you're doing 

354
00:18:39,160 --> 00:18:41,760
something right when in reality 
it is not a natural movement, 

355
00:18:41,760 --> 00:18:44,240
then there is much more 
effective alternatives that are 

356
00:18:44,240 --> 00:18:45,200
safer. 
Love it. 

357
00:18:45,200 --> 00:18:47,920
And you know, I think about this
too, like if if we've only got 

358
00:18:47,920 --> 00:18:51,280
45 minutes to 60 minutes in a 
strength training session to 

359
00:18:51,280 --> 00:18:55,120
like do as much, do as much work
as possible, you think about it,

360
00:18:55,120 --> 00:18:58,760
do three sets of 11:50 with a 
62nd rest, 92nd rest. 

361
00:18:59,080 --> 00:19:01,560
I mean, this is an ROI 
conversation, right? 

362
00:19:01,560 --> 00:19:03,320
Like if you're going to do 
something, do something has 

363
00:19:03,320 --> 00:19:05,280
maximum benefit, that's not 
going to get you injured, right?

364
00:19:05,280 --> 00:19:07,800
So, all right, so you agree on 
the upright row. 

365
00:19:08,240 --> 00:19:12,640
I'm with you on that one. 
All right, let's move to #7 #7 

366
00:19:12,640 --> 00:19:16,160
is the heavy weighted walking 
lunge. 

367
00:19:16,640 --> 00:19:20,120
This could be a barbell on over 
your, your spine. 

368
00:19:20,120 --> 00:19:23,080
This could be holding heavy 
dumbbells, kettle bells, but a 

369
00:19:23,080 --> 00:19:26,680
loaded walking lunge, right? 
And this is where you're 

370
00:19:26,680 --> 00:19:29,240
literally you could. 
I mean, technically a walking 

371
00:19:29,240 --> 00:19:32,400
lunge would would imply that 
you're, you're moving forward. 

372
00:19:32,400 --> 00:19:35,000
So every step you're taking a 
deep step forward coming up, 

373
00:19:35,000 --> 00:19:37,720
moving to the next one. 
I would even say just doing like

374
00:19:37,720 --> 00:19:41,240
a stationary walking lunge where
you're just standing up, taking 

375
00:19:41,240 --> 00:19:43,560
a step forward, popping back up,
taking the other leg, popping 

376
00:19:43,800 --> 00:19:45,720
the the let's count for both of 
those. 

377
00:19:46,080 --> 00:19:49,360
And the reason, and I'm just 
going to, I'm just going to read

378
00:19:49,360 --> 00:19:51,040
this from some research that I 
pulled. 

379
00:19:51,800 --> 00:19:54,640
This is from McCurdy 2014, but. 
This is a quote. 

380
00:19:54,840 --> 00:19:59,080
Walking adds a balance and 
stability demand on top of 

381
00:19:59,080 --> 00:20:04,400
fatigue by Rep six or seven knee
tracking on the back leg drive 

382
00:20:04,400 --> 00:20:08,040
falls apart, the knee buckles in
the hip drops. 

383
00:20:08,040 --> 00:20:10,840
Momentum carries you to the next
step before you can course 

384
00:20:10,840 --> 00:20:14,960
correct load plus fatigue plus 
balance plus momentum is the 

385
00:20:14,960 --> 00:20:17,160
injury cocktail and just one 
statistic. 

386
00:20:17,440 --> 00:20:21,320
Lower extremity injuries such as
knee, ankle, hip make up 

387
00:20:21,320 --> 00:20:24,720
roughly. 
The 19 to 23% of weightlifting 

388
00:20:24,720 --> 00:20:30,960
injuries balance load failures 
are a leading mechanism and 

389
00:20:30,960 --> 00:20:34,800
that's from tongue 2024. 
So before we get into what 

390
00:20:34,800 --> 00:20:39,120
exercises to do instead, 
thoughts on scrapping the heavy 

391
00:20:39,120 --> 00:20:41,480
walking lunge? 
I That's a tough one. 

392
00:20:41,840 --> 00:20:46,520
I love lunges and walking lunges
in particular, but also 

393
00:20:46,520 --> 00:20:49,880
understand, you know, the 
additional variable of adding 

394
00:20:49,880 --> 00:20:52,240
heavy load to that. 
Maybe not even just for this 

395
00:20:52,240 --> 00:20:55,440
exercise and this question, but 
for a lot of them here, this 

396
00:20:55,440 --> 00:20:58,960
answer will probably stay. 
But like, I feel like technique,

397
00:20:59,080 --> 00:21:02,440
like deteriorating under fatigue
is usually going to be what is 

398
00:21:02,440 --> 00:21:04,680
more dangerous in the exercise 
itself I feel. 

399
00:21:05,000 --> 00:21:07,760
And like in this example, you're
going to fatigue a shit load 

400
00:21:07,760 --> 00:21:10,200
faster having all of this added 
load on you. 

401
00:21:10,200 --> 00:21:14,080
So if you are somebody who is 
already doing walking lunges and

402
00:21:14,080 --> 00:21:17,400
is able to safely and 
effectively progress into adding

403
00:21:17,400 --> 00:21:20,040
load to that, I would recommend 
doing it. 

404
00:21:20,040 --> 00:21:22,720
But I wouldn't do it in a way 
that is going to just go from 

405
00:21:22,720 --> 00:21:25,160
zero to 100. 
Like everything, progressive 

406
00:21:25,160 --> 00:21:28,520
overload is going to be what, 
you know, allows us to continue 

407
00:21:28,520 --> 00:21:31,560
to advance and progress and 
adapt to these additional, you 

408
00:21:31,560 --> 00:21:33,720
know, loads and variables we're 
adding to our training. 

409
00:21:33,840 --> 00:21:36,520
So to answer the question, 
lodges are very important, but 

410
00:21:36,520 --> 00:21:38,920
being careful with that 
additional load, especially if 

411
00:21:38,920 --> 00:21:43,200
your form is already sacrificed,
stick the body weight in my 

412
00:21:43,200 --> 00:21:45,360
opinion. 
Yeah, no, I love the body weight

413
00:21:45,360 --> 00:21:46,960
version of it and I love it 
especially maybe you're, it 

414
00:21:46,960 --> 00:21:48,480
sounds like you're closing out a
workout. 

415
00:21:48,840 --> 00:21:51,120
But if you haven't done them in 
several years and there's such a

416
00:21:51,120 --> 00:21:53,120
common exercise, I guess the 
question views why haven't you 

417
00:21:53,120 --> 00:21:54,920
done them? 
You must be doing something else

418
00:21:54,920 --> 00:21:56,520
that's more effective, because 
you still want to grow your 

419
00:21:56,520 --> 00:21:58,080
quads and your glutes and your 
hamstrings, right? 

420
00:21:58,400 --> 00:22:00,280
That's true. 
So why have you done? 

421
00:22:01,160 --> 00:22:04,920
Well, I think my current leg 
split, well, it's been a couple 

422
00:22:04,920 --> 00:22:08,200
weeks now since I got hurt, but 
yeah, I'm usually, I mean, do we

423
00:22:08,200 --> 00:22:09,840
want to go through what my 
typical leg day? 

424
00:22:09,840 --> 00:22:11,760
Well, I feel like we're going to
touch on some of these exercises

425
00:22:11,760 --> 00:22:12,480
in a little bit. 
Yeah. 

426
00:22:12,480 --> 00:22:14,400
We're going to hit some more 
lower body ones, but I think 

427
00:22:14,400 --> 00:22:19,120
like you're, you're very smart 
and experienced lifter and you 

428
00:22:19,120 --> 00:22:21,240
any one of your leg days you can
pick up dumbbells and do some 

429
00:22:21,240 --> 00:22:23,240
walk in lunges, but you're not. 
And that tells me something. 

430
00:22:23,240 --> 00:22:27,040
It tells me either you don't 
enjoy them or you're getting the

431
00:22:27,040 --> 00:22:29,440
same benefit with something else
that feels safer or. 

432
00:22:29,640 --> 00:22:33,160
Maybe my I've been heavy on not 
heavy, but like big into the 

433
00:22:33,320 --> 00:22:36,480
unilateral leg presses. 
So I don't know, maybe that my 

434
00:22:36,480 --> 00:22:38,760
brain is automatically assuming 
that's going to cover the 

435
00:22:38,760 --> 00:22:40,480
benefits of the of The Walking 
lunges. 

436
00:22:40,480 --> 00:22:43,000
But yeah, now I want to go 
outside and put a barbell on my 

437
00:22:43,000 --> 00:22:44,720
back and do some lunges after 
talking about this. 

438
00:22:44,920 --> 00:22:47,880
Well, here's, here's some swaps 
that I would suggest and 

439
00:22:47,880 --> 00:22:52,240
probably have the same, if not 
greater quad glute stimulus, 

440
00:22:52,240 --> 00:22:54,520
except there's no balance issues
and it's just safer. 

441
00:22:54,520 --> 00:22:55,800
And that's what this episode is 
about. 

442
00:22:56,240 --> 00:22:59,160
I would say 1 I, I would even 
say a reverse lunge. 

443
00:22:59,320 --> 00:23:02,880
So in other words, step 
backwards because it it takes 

444
00:23:02,880 --> 00:23:06,120
that forward lean in the balance
of moving, you know the the risk

445
00:23:06,120 --> 00:23:09,200
factor out of it and it does 
load your glute a little bit 

446
00:23:09,200 --> 00:23:10,080
more. 
And you could even do 

447
00:23:10,080 --> 00:23:12,400
alternating like step with your 
left, bring it back up, step 

448
00:23:12,400 --> 00:23:14,160
with your right. 
If you love lunges, you could 

449
00:23:14,160 --> 00:23:16,280
try that. 
But I would even say even 

450
00:23:16,280 --> 00:23:20,680
better, you could do something 
like a rear foot elevated split 

451
00:23:20,680 --> 00:23:22,200
squat. 
Love those. 

452
00:23:22,760 --> 00:23:25,360
Even a Bulgarian split squad, 
and we're going to talk about 

453
00:23:25,360 --> 00:23:27,600
Bulgarians later because there's
another move that I think you're

454
00:23:27,600 --> 00:23:29,520
going to disagree. 
That I would replace with the. 

455
00:23:29,520 --> 00:23:33,040
Bulgarian. 
But I think the motion of of 

456
00:23:33,040 --> 00:23:36,680
that step and lift up, I think 
it's valuable, it's practical, 

457
00:23:36,680 --> 00:23:38,360
it's functional. 
It's things that we do in our 

458
00:23:38,360 --> 00:23:40,560
everyday life. 
But the loaded version is where 

459
00:23:40,560 --> 00:23:42,160
you see all the injuries. 
That's my thought. 

460
00:23:42,880 --> 00:23:44,360
Fair thought, Sir. 
Fair thought. 

461
00:23:44,360 --> 00:23:46,520
All right, so you agree 2 for 
two. 

462
00:23:47,080 --> 00:23:48,440
Yeah, I think we're 2 for two so
far. 

463
00:23:48,840 --> 00:23:53,640
Listen up men, for years I used 
the same Dang hair products out 

464
00:23:53,640 --> 00:23:55,320
of habit. 
And even ignorance. 

465
00:23:55,320 --> 00:23:59,080
Now I used based texture 
essentials and I'm never going 

466
00:23:59,080 --> 00:24:01,600
back. 
I used based texture powder and 

467
00:24:01,600 --> 00:24:06,200
sea salt spray that gives my 
hair actual lasting structure. 

468
00:24:06,200 --> 00:24:09,160
Natural matte finish, no 
buildup, no junk. 

469
00:24:09,200 --> 00:24:12,480
It contains all natural 
ingredients with silica and rice

470
00:24:12,480 --> 00:24:14,360
powder for hold. 
And the best part? 

471
00:24:14,560 --> 00:24:17,920
It takes just 30 seconds and 
looks natural an I am. 

472
00:24:17,920 --> 00:24:20,680
Good to go. 
If you've been using the same 

473
00:24:20,720 --> 00:24:24,320
random men's grooming products 
without thinking twice about it,

474
00:24:24,320 --> 00:24:29,080
this is worth a look. 
O go to based bodyworks.com. 

475
00:24:29,080 --> 00:24:32,480
Again, that's based 
bodyworks.com to find clean 

476
00:24:32,640 --> 00:24:35,080
plant based men's grooming 
products. 

477
00:24:35,080 --> 00:24:38,280
And you can use stronger weekly 
for 20% off. 

478
00:24:38,280 --> 00:24:40,880
That's stronger weekly for 20% 
off. 

479
00:24:40,880 --> 00:24:44,360
One more time based 
bodyworks.com stronger weekly 

480
00:24:44,360 --> 00:24:46,760
20% off. 
And now you can get a free 

481
00:24:46,760 --> 00:24:50,720
toiletry bag when you buy a set.
Because confidence should not 

482
00:24:50,720 --> 00:24:54,960
come at the cost of your health.
This one, I'm I'm guessing 

483
00:24:54,960 --> 00:24:57,560
you're going to disagree with me
and instead of giving you the 

484
00:24:57,560 --> 00:24:59,960
justification, I'm just going to
say it and see what you have to 

485
00:24:59,960 --> 00:25:03,880
say. 
Number six, don't do this move a

486
00:25:03,880 --> 00:25:05,920
bent over barbell row. 
Oh. 

487
00:25:06,680 --> 00:25:09,840
Come on. 
Man, not chess supported, just a

488
00:25:09,920 --> 00:25:13,800
bent over barbell row. 
I'm not talking about Smith 

489
00:25:13,800 --> 00:25:15,560
machine. 
I'm not talking about I'm 

490
00:25:15,560 --> 00:25:16,680
talking you know what I'm 
talking about. 

491
00:25:16,680 --> 00:25:19,680
Free weight barbell in hand. 
What say you? 

492
00:25:20,560 --> 00:25:24,040
That is one of my staples. 
I definitely disagree, but I 

493
00:25:24,040 --> 00:25:27,840
understand the argument and I 
know there's data to to back it 

494
00:25:27,840 --> 00:25:31,040
up to a degree. 
But I also feel like painting 

495
00:25:31,080 --> 00:25:37,840
spinal loading as the enemy in 
exercising is only going to 

496
00:25:38,000 --> 00:25:41,560
cause us to not be able to adapt
to to life, right? 

497
00:25:41,560 --> 00:25:44,960
So the poor adaptation, in my 
opinion, in the poor programming

498
00:25:44,960 --> 00:25:48,400
or would get people on a lot of 
these areas where they're not 

499
00:25:48,400 --> 00:25:50,160
able to effectively do these 
kind of exercise. 

500
00:25:50,160 --> 00:25:53,680
And then they blame the exercise
as the problem when it is the 

501
00:25:53,680 --> 00:25:57,400
form, it is the the fatigue, it 
is the recovery, it is 

502
00:25:57,440 --> 00:26:00,120
everything going into it that is
the culprit of the actual injury

503
00:26:00,120 --> 00:26:03,440
itself and not to exercise. 
So the human body, let's just 

504
00:26:03,440 --> 00:26:06,320
take it back to foundational 
basics like the human body is 

505
00:26:06,320 --> 00:26:11,920
designed to what squat, hinge, 
carry, get up and down and pick 

506
00:26:11,920 --> 00:26:13,640
things up, for lack of better 
words. 

507
00:26:13,800 --> 00:26:18,360
I think if we don't train all 
those at some capacity and avoid

508
00:26:18,360 --> 00:26:22,200
certain things because we know 
that that certain exercise is 

509
00:26:22,200 --> 00:26:25,240
going to fatigue those muscles 
more, what if we turn that 

510
00:26:25,400 --> 00:26:29,400
approach into, I'm going to 
train these exercises in a 

511
00:26:29,920 --> 00:26:33,320
progressively smart way so that 
I can adapt and be able to 

512
00:26:33,320 --> 00:26:35,840
effectively do these exercises 
safely. 

513
00:26:36,040 --> 00:26:37,480
Are there other variations that 
you can do? 

514
00:26:37,480 --> 00:26:41,560
100% chest supported dumbbell 
rows are my one of my favorites.

515
00:26:41,680 --> 00:26:44,520
I know the question that could 
come up and I'm sure it might be

516
00:26:44,520 --> 00:26:46,120
coming out of Jesse's mouth soon
in a second. 

517
00:26:47,080 --> 00:26:49,880
Justin, why would we risk the 
lower back involvement with 

518
00:26:49,880 --> 00:26:51,520
this? 
That's right. 

519
00:26:51,800 --> 00:26:54,720
Because avoiding all lower back 
involvement is going to set us 

520
00:26:54,720 --> 00:26:58,520
up for failure. 
The goal shouldn't be avoiding 

521
00:26:58,520 --> 00:27:01,760
things and turning into being 
fragile, but it should be being 

522
00:27:01,760 --> 00:27:04,600
resilient through intelligent 
training and progression. 

523
00:27:04,600 --> 00:27:09,440
So if you haven't done a barbell
bend over row in a long time and

524
00:27:09,440 --> 00:27:12,320
you go and you put 135 on and 
bend over and expect it to feel 

525
00:27:12,320 --> 00:27:13,920
great, it's going to fucking 
hurt. 

526
00:27:14,360 --> 00:27:19,160
So being smart and approaching 
training in a way that, again, 

527
00:27:19,160 --> 00:27:21,560
is not just because you saw 
somebody do it on an Instagram 

528
00:27:21,560 --> 00:27:24,360
real earlier that day and you 
want the same size lats as him. 

529
00:27:24,800 --> 00:27:27,560
So safety is obviously the main 
topic here, but I think if the 

530
00:27:27,560 --> 00:27:32,480
goal is removing every 
stabilization demand, you 

531
00:27:32,480 --> 00:27:34,840
should, I should say like 
bending over to hold the barbell

532
00:27:34,840 --> 00:27:36,720
in and of itself. 
You know, eventually we're going

533
00:27:36,720 --> 00:27:40,320
to end up replacing all of these
exercises that go back to the 

534
00:27:40,320 --> 00:27:44,240
foundations of human movement 
with machines entirely or, you 

535
00:27:44,240 --> 00:27:46,440
know, with other exercises that 
may not be as natural. 

536
00:27:46,440 --> 00:27:48,600
Like if you think about only 
sticking to machines, I'm not 

537
00:27:48,600 --> 00:27:50,680
saying that's what you're 
saying, but just using that as 

538
00:27:50,680 --> 00:27:53,360
an example here. 
Machines are in a linear path, 

539
00:27:53,360 --> 00:27:55,880
right? 
Life is not in a linear path. 

540
00:27:56,320 --> 00:28:01,160
I think that if we don't chain 
functionally in every capacity, 

541
00:28:01,160 --> 00:28:04,040
then we are going to end up in 
positions where you get hurt and

542
00:28:04,040 --> 00:28:06,120
that could be getting hurt from 
bringing in the groceries that 

543
00:28:06,120 --> 00:28:08,240
could be getting hurt from 
bending over while gardening. 

544
00:28:08,280 --> 00:28:12,280
You know, training your body to 
be able to move in certain 

545
00:28:12,280 --> 00:28:16,080
functional positions that you 
know you are currently avoiding 

546
00:28:16,080 --> 00:28:18,440
out of fear of getting hurt is 
only going to, one, prove 

547
00:28:18,440 --> 00:28:21,040
yourself wrong that you can 
train in a way to get strong in 

548
00:28:21,040 --> 00:28:23,480
these areas that are typically 
weak or prevent you from doing 

549
00:28:23,480 --> 00:28:26,400
these exercises. 
But it all just goes back to 

550
00:28:26,880 --> 00:28:29,760
being smart with your 
programming, your recovery, and 

551
00:28:29,760 --> 00:28:32,240
your technique because of as 
soon as those three things fail,

552
00:28:32,240 --> 00:28:34,240
you're going to get hurt like 
doesn't matter what exercise 

553
00:28:34,240 --> 00:28:36,080
you're doing. 
Yeah, OK. 

554
00:28:36,480 --> 00:28:39,360
So I'll jump from there. 
It's being smart about your 

555
00:28:39,360 --> 00:28:42,080
training. 
I I understand that by with a, 

556
00:28:42,120 --> 00:28:47,480
with a bent over barbell row, 
you have to hold yourself in 

557
00:28:47,480 --> 00:28:50,400
this proper position, right? 
You have to hold yourself as you

558
00:28:50,400 --> 00:28:52,800
should not be arching your back.
You should not be bending over 

559
00:28:52,800 --> 00:28:55,960
too much. 
And I get that that works. 

560
00:28:55,960 --> 00:28:57,960
Your lumbar erectors, like I get
that. 

561
00:28:57,960 --> 00:29:01,080
So essentially it's a 2 for one.
You're, you're training yourself

562
00:29:01,080 --> 00:29:03,800
to be able to stabilize a heavy 
load underneath you. 

563
00:29:04,040 --> 00:29:06,360
It's taxing your lower back, 
your erectors, all those things.

564
00:29:07,080 --> 00:29:11,040
But, and it is a but your 
intent, most of your intent for 

565
00:29:11,040 --> 00:29:14,840
that lift is to work your lats 
to get bigger lats, right? 

566
00:29:15,120 --> 00:29:18,240
Yeah, it's it's a back exercise 
you do it on. 

567
00:29:19,360 --> 00:29:22,800
Back, yeah. 
So I, I have having done these 

568
00:29:22,800 --> 00:29:26,480
for a decade that no matter 
what, for me to continue to 

569
00:29:26,480 --> 00:29:29,680
increase the load it, it's going
to put stress on my lower back. 

570
00:29:29,680 --> 00:29:32,160
And I would just say this there,
if you want to work those 

571
00:29:32,160 --> 00:29:35,560
stabilizer muscles, those spinal
erectors, you can do those and 

572
00:29:35,560 --> 00:29:36,440
isolate them. 
You could do it. 

573
00:29:36,440 --> 00:29:40,000
I would even say like a, a GHD 
race, you can do even like 

574
00:29:40,000 --> 00:29:43,920
Nordic hamstring curls that that
strength of being able to just 

575
00:29:43,920 --> 00:29:46,960
hold a position when you're kind
of leaned over. 

576
00:29:47,400 --> 00:29:50,120
You can, you can work those in 
an isolated fashion without 

577
00:29:50,120 --> 00:29:52,680
having to have 185 lbs hanging 
under your body. 

578
00:29:52,680 --> 00:29:56,160
Because I, I think it's an 
unnatural kind of movement that 

579
00:29:56,160 --> 00:29:58,480
the way that especially if we're
doing bench over rows with a 

580
00:29:58,480 --> 00:30:00,400
barbell where our hands are 
locked in like that. 

581
00:30:01,240 --> 00:30:03,880
I'm at an advantage, Justin, 
because I did a ton of research 

582
00:30:03,880 --> 00:30:05,520
and just asked you to jump on 
the show and riff. 

583
00:30:05,720 --> 00:30:06,760
But I'm going to throw some 
research. 

584
00:30:06,760 --> 00:30:08,360
I'm going to throw some 
statistics at you. 

585
00:30:08,760 --> 00:30:12,000
Let's go. 
OK, so last the last movement I 

586
00:30:12,000 --> 00:30:14,040
talked about what percentage of 
injuries are lower body. 

587
00:30:14,360 --> 00:30:19,320
So here's 1 Lower back injuries 
account for roughly 30% of 

588
00:30:19,320 --> 00:30:23,280
resisting training injuries. 
Second only to Can you guess 

589
00:30:23,280 --> 00:30:25,240
what body part has the most 
common injuries? 

590
00:30:26,440 --> 00:30:27,240
No. 
What is it? 

591
00:30:27,440 --> 00:30:31,600
Shoulder So here you go just two
quotes and I want to bore you 

592
00:30:31,600 --> 00:30:34,200
here, but repetitive. 
This is from Stewart McGill, 

593
00:30:34,480 --> 00:30:38,320
University of Waterloo Spine bio
mechanics Lab repetitive lumbar 

594
00:30:38,320 --> 00:30:41,840
loading under fatigue is the 
leading mechanism of disc 

595
00:30:42,240 --> 00:30:45,680
injury. 
And then here's here's 1 you you

596
00:30:45,680 --> 00:30:49,120
mentioned chest supported row, 
which that is that is my 

597
00:30:49,120 --> 00:30:51,160
solution to this problem. 
That is what I do now. 

598
00:30:51,440 --> 00:30:53,800
Right? 
Incline bench, Get some support 

599
00:30:53,800 --> 00:30:55,400
on your chest and then take two 
dumbbells. 

600
00:30:55,760 --> 00:31:00,200
But in EMG comparisons. 
This is from Fenwick 2009. 

601
00:31:00,200 --> 00:31:01,960
I'm not going to pretend I know 
who the hell that is. 

602
00:31:01,960 --> 00:31:05,640
EMG comparisons. 
Chest supported and seated cable

603
00:31:05,640 --> 00:31:11,080
rows produce equivalent lat and 
rhomboid activation to bent over

604
00:31:11,080 --> 00:31:15,760
barbell rows with a small 
fraction of the lumbar erector 

605
00:31:15,760 --> 00:31:18,960
load. 
So my, my argument is and would 

606
00:31:18,960 --> 00:31:22,800
be you can get the benefit on 
your lats and even on your 

607
00:31:22,800 --> 00:31:25,120
rhomboids and your traps, same 
games. 

608
00:31:25,160 --> 00:31:27,720
You're just cutting out the 
lumbar erectors and you're just 

609
00:31:27,720 --> 00:31:30,200
having less injury, right? 
Less injury risk. 

610
00:31:30,200 --> 00:31:33,720
And I would focus on those other
body parts, those other skills 

611
00:31:34,080 --> 00:31:36,280
just separately because I think 
it's not safe. 

612
00:31:36,680 --> 00:31:38,480
OK. 
Last thing I'll say and then we 

613
00:31:38,520 --> 00:31:40,080
move on. 
And I think this is just going 

614
00:31:40,080 --> 00:31:42,800
to be all of my answers kind of 
bubble up to this point of like 

615
00:31:42,800 --> 00:31:46,320
removing all of the challenges 
from exercises is going to 

616
00:31:46,320 --> 00:31:50,040
remove our ability to adapt. 
So I think that's kind of where 

617
00:31:50,040 --> 00:31:51,920
I'm getting stuck out on a lot 
of this stuff is like instead of

618
00:31:51,920 --> 00:31:55,080
avoiding, let's progressively 
and smartly train in a way that 

619
00:31:55,080 --> 00:31:58,560
allows us to be able to be able 
to safely do these things. 

620
00:31:58,840 --> 00:32:02,160
And I think with rowing being 
like the one movement that 

621
00:32:02,160 --> 00:32:05,080
teaches your body how to 
effectively start and resist 

622
00:32:05,080 --> 00:32:08,480
force is very lifelike and 
functional in my opinion. 

623
00:32:09,320 --> 00:32:10,760
I agree. 
I agree with that. 

624
00:32:11,480 --> 00:32:14,200
All right, So agree with me on 2
and I'm going to say you 

625
00:32:14,200 --> 00:32:16,400
disagree on are you doing when 
you're healthy? 

626
00:32:16,400 --> 00:32:18,800
Are you doing bent over barbell?
Yeah, OK. 

627
00:32:18,800 --> 00:32:21,960
How much weight are you doing? 
I do not do more than I start 

628
00:32:21,960 --> 00:32:25,080
with 135 and then if I'm feeling
good I'll go to 185 for the last

629
00:32:25,080 --> 00:32:27,680
top set. 
But I'm not like I used to be 

630
00:32:27,680 --> 00:32:30,280
back in the day being dumb and 
loading UPS. 

631
00:32:31,040 --> 00:32:34,240
Yeah, where do you program the 
bent over barbell row 

632
00:32:34,280 --> 00:32:38,480
sequentially in a back workout? 
That is one of my first prime 

633
00:32:38,480 --> 00:32:42,560
movements after I warm up and 
stretch and I usually start 

634
00:32:42,600 --> 00:32:44,920
after mobility stuff with pull 
ups. 

635
00:32:45,240 --> 00:32:47,920
Usually assisted at 1st to get 
everything kind of moving and 

636
00:32:47,920 --> 00:32:50,040
then from there I move into the 
Rose. 

637
00:32:50,400 --> 00:32:54,880
Fair enough. 
Let's go to the next 1 #5 Box 

638
00:32:54,880 --> 00:32:59,480
jumps as conditioning. 
So not box jumps in general. 

639
00:32:59,760 --> 00:33:02,680
Box jumps as a conditioning 
tool. 

640
00:33:02,680 --> 00:33:06,160
If you've been on social media, 
you follow influencers, CrossFit

641
00:33:06,160 --> 00:33:08,480
world, you see lots of box jumps
as conditioning. 

642
00:33:09,160 --> 00:33:12,000
And if anyone doesn't know what 
a box jump is, this is 

643
00:33:12,000 --> 00:33:14,920
essentially when you have a box,
it could be wooden, hopefully 

644
00:33:14,920 --> 00:33:16,720
it's not. 
It could be more of like of a of

645
00:33:16,720 --> 00:33:20,680
a cushion padded box could be 
anywhere from 20 inches up to 

646
00:33:20,840 --> 00:33:24,120
psychopaths to more than 36 
inches and 40 whatever. 

647
00:33:24,640 --> 00:33:27,680
But you are essentially you 
don't have to squat all the way 

648
00:33:27,680 --> 00:33:30,280
down, but you're in an athletic 
pattern, just jumping up, 

649
00:33:30,280 --> 00:33:33,120
landing, going into a squat, 
standing up, stepping back down.

650
00:33:33,120 --> 00:33:34,920
You can alternate legs when you 
step back down. 

651
00:33:35,240 --> 00:33:36,680
And people do these for 
conditioning. 

652
00:33:37,240 --> 00:33:40,560
Often times, especially in you 
know, like CrossFit world, it'll

653
00:33:40,560 --> 00:33:42,640
be part of like a wad a workout 
of the day. 

654
00:33:43,000 --> 00:33:45,480
I know I've seen some people 
will actually do. 

655
00:33:45,760 --> 00:33:48,000
And I don't know if this science
backs this up, but they'll do 

656
00:33:48,000 --> 00:33:51,000
like a lower body strength day 
and then wrap it up with box 

657
00:33:51,000 --> 00:33:54,440
jumps as conditioning and that's
where you're racing the clock. 

658
00:33:54,600 --> 00:33:56,600
You might do something like an 
imam every. 

659
00:33:56,720 --> 00:34:00,120
Get it on the minute you say, 
OK, at at 0 press go on the 

660
00:34:00,120 --> 00:34:02,040
clock. 
I'm going to do 10 box jumps. 

661
00:34:02,080 --> 00:34:04,120
I've even seen box jump overs, 
right? 

662
00:34:04,440 --> 00:34:07,120
And then you rest and then at 
the next minute you do it again.

663
00:34:07,120 --> 00:34:09,480
You do that for 10 minutes, just
as an example. 

664
00:34:10,320 --> 00:34:15,679
And my argument is, especially 
if you're already fatigued and 

665
00:34:15,679 --> 00:34:18,280
you have micro tears in your 
micro fi in your, your fibers of

666
00:34:18,280 --> 00:34:19,679
your muscle from doing strength 
training. 

667
00:34:19,840 --> 00:34:22,760
If you just rush into box jumps,
especially as you get older and 

668
00:34:22,760 --> 00:34:26,120
you've got some some tread on 
your tires, you are so likely, 

669
00:34:26,120 --> 00:34:30,280
unless you have rock solid form 
to get a muscle strain, whether 

670
00:34:30,280 --> 00:34:32,360
it's your calf, something like 
that. 

671
00:34:32,360 --> 00:34:34,120
You can. 
You can hurt your knee, you can 

672
00:34:34,120 --> 00:34:35,639
do all sorts of injuries by 
doing it. 

673
00:34:35,920 --> 00:34:42,199
My argument is that box jumps 
are more useful for power, even 

674
00:34:42,320 --> 00:34:45,639
if you do them to lead into a 
lower body workout. 

675
00:34:45,639 --> 00:34:48,520
There's tons of studies that 
show by working on that power 

676
00:34:48,520 --> 00:34:52,639
output, and I'm talking 6 reps 
rest for 60 to 90 seconds. 

677
00:34:52,719 --> 00:34:57,160
Just get the motion down, jump 
up high explosive, focus on 

678
00:34:57,160 --> 00:34:59,240
form. 
But when you are fatigued and 

679
00:34:59,240 --> 00:35:01,760
you're moving fast and you 
already have some maybe tweaks 

680
00:35:01,760 --> 00:35:03,600
and strains in your muscle and 
you do these things for like 

681
00:35:03,600 --> 00:35:06,160
high reps, high velocity, you 
are bound to get hurt. 

682
00:35:06,160 --> 00:35:07,480
And I think the. 
Statistics show that. 

683
00:35:07,680 --> 00:35:11,560
Yeah, this is the one I 100% 
agree with in every every 

684
00:35:11,560 --> 00:35:14,800
capacity. 
OK, do you ever do them box 

685
00:35:14,800 --> 00:35:17,720
jumps, whatever? 
Yeah, and I haven't since. 

686
00:35:18,280 --> 00:35:19,720
If you want to, if you want to 
know what happened. 

687
00:35:20,760 --> 00:35:22,800
What happened? 
I still have scars on my shins 

688
00:35:22,800 --> 00:35:24,400
from it, Jess. 
What did you do? 

689
00:35:24,560 --> 00:35:27,120
What did you I saw? 
Scars on my shins from it, yeah.

690
00:35:27,560 --> 00:35:30,160
A wooden box OE did. 
Did you miss the mark? 

691
00:35:30,480 --> 00:35:34,000
Just a little bit. 
Well, let me hit you. 

692
00:35:34,000 --> 00:35:35,080
We're we're going to keep 
moving. 

693
00:35:35,080 --> 00:35:37,840
I'll give you since you agree, 
just some statistics here and 

694
00:35:37,840 --> 00:35:39,600
then I'll explain how I use box 
jumps right now. 

695
00:35:39,600 --> 00:35:41,160
But here's one plyometric 
training. 

696
00:35:41,160 --> 00:35:45,080
This is from looks like NSCA 
plyometric position statement 

697
00:35:45,080 --> 00:35:47,040
plyometric training, which is 
what a box jump is. 

698
00:35:47,720 --> 00:35:52,120
Depth jumps and high impact box 
work require full neuromuscular 

699
00:35:52,120 --> 00:35:55,680
recovery between reps 
recommended here, which crazy 

700
00:35:55,680 --> 00:35:58,840
long time 2 to 3 minutes between
sets for box jumps. 

701
00:35:59,080 --> 00:36:01,640
This is incompatible with 
conditioning intent. 

702
00:36:01,640 --> 00:36:04,160
So that's some study there. 
And this is just a fun random 

703
00:36:04,160 --> 00:36:09,200
187% of millennial and Gen. 
Z social media users get health 

704
00:36:09,200 --> 00:36:12,520
tips and mimic training from 
social media. 

705
00:36:12,840 --> 00:36:16,960
Yet only 2% of social media 
influencers content aligns with 

706
00:36:16,960 --> 00:36:19,360
official public health 
guidelines, especially around 

707
00:36:19,680 --> 00:36:21,360
high intensity interval 
training. 

708
00:36:21,880 --> 00:36:25,280
Very interesting. 
So I currently, and I love it 

709
00:36:25,280 --> 00:36:29,000
and I've seen a lot of gains in 
my actual squat patterns is I 

710
00:36:29,000 --> 00:36:32,800
will lead my lower body workout 
after some mobility training, 

711
00:36:32,800 --> 00:36:36,480
after some stretching and 
dynamic kind of warmups, I will 

712
00:36:36,480 --> 00:36:39,560
do three sets of eight box 
jumps. 

713
00:36:39,560 --> 00:36:44,040
I take my time, I focus on form 
and I go right into my squat 

714
00:36:44,040 --> 00:36:46,800
after that. 
And I find by the time I start 

715
00:36:46,800 --> 00:36:49,520
squatting and we'll get into 
what the right type of squat is,

716
00:36:49,960 --> 00:36:53,520
but I feel fluid, I feel full 
range of motion, I'm warmed up 

717
00:36:53,760 --> 00:36:56,600
and my squat is incrementally 
going up. 

718
00:36:56,600 --> 00:36:59,840
And I can pinpoint since I 
started doing box jumps in in 

719
00:36:59,840 --> 00:37:02,200
connection to my squats. 
They're not cool being able to 

720
00:37:02,200 --> 00:37:04,240
tie certain movements back to 
the progress you're seeing. 

721
00:37:04,760 --> 00:37:07,280
Hell yeah. 
All right, let's be honest. 

722
00:37:07,280 --> 00:37:08,960
You're. 
Probably not a professional 

723
00:37:08,960 --> 00:37:12,200
athlete with a personal chef and
unlimited recovery time. 

724
00:37:12,440 --> 00:37:14,800
If you're like me, you're 
hitting the gym at 5:00 AM 

725
00:37:14,800 --> 00:37:18,480
before work or squeezing in 
training between meetings, just 

726
00:37:18,480 --> 00:37:20,840
trying to stay consistent while 
life keeps throwing you 

727
00:37:20,840 --> 00:37:24,080
curveballs. 
That's exactly who Purest 

728
00:37:24,080 --> 00:37:27,240
Nutrition was made for. 
Purist keeps it simple. 

729
00:37:27,640 --> 00:37:31,200
NSF certified supplements with 
minimal clean ingredients that 

730
00:37:31,240 --> 00:37:34,880
actually taste good, no 
artificial ingredients and no 

731
00:37:34,880 --> 00:37:37,800
proprietary blends where you're 
guessing what you're taking. 

732
00:37:38,120 --> 00:37:41,920
Just premium actives like Crea 
Pure, the purest creatine on the

733
00:37:41,920 --> 00:37:45,840
planet, whey isolate protein 
that is US sourced and easy on 

734
00:37:45,840 --> 00:37:49,000
the stomach and hydration that 
keeps you going without all the 

735
00:37:49,000 --> 00:37:51,720
extra sugar or. 
Sodium whether you're a. 

736
00:37:51,720 --> 00:37:54,560
Parent juggling kids and 
training or just someone who 

737
00:37:54,560 --> 00:37:56,640
refuses to compromise on 
quality. 

738
00:37:56,840 --> 00:37:59,560
Purest nutrition fits your. 
Routine. 

739
00:38:00,080 --> 00:38:03,600
Built for tomorrow, science 
backed, tested and trusted by 

740
00:38:03,600 --> 00:38:06,440
athletes, and most importantly, 
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741
00:38:06,960 --> 00:38:10,680
Visit purestnutrition.com to see
the full lineup of quality 

742
00:38:10,680 --> 00:38:13,920
supplements. 
That's Purest nutrition.com 

743
00:38:14,280 --> 00:38:17,600
because your nutrition should 
work as hard as you do. 

744
00:38:18,320 --> 00:38:23,120
This next one, my Marine Corps 
family is not going to like 

745
00:38:23,120 --> 00:38:24,680
this. 
Justin. 

746
00:38:25,720 --> 00:38:31,880
I'm recommending we completely 
scrap wide grip pull ups. 

747
00:38:33,200 --> 00:38:36,160
Wide grip pull ups. 
Wide grip pull ups, I'm 

748
00:38:36,160 --> 00:38:41,320
recommending neutral grip palms 
in, or if you absolutely love 

749
00:38:41,800 --> 00:38:44,240
that, that feeling of having 
your palms out, just bring them 

750
00:38:44,240 --> 00:38:46,040
in a little bit more moderately,
but I wouldn't even do that. 

751
00:38:46,040 --> 00:38:48,160
I would recommend if you're 
going to do a pull up, neutral 

752
00:38:48,160 --> 00:38:51,760
grip pull ups by far 
anecdotally, before I go into 

753
00:38:51,760 --> 00:38:54,040
some stats, but I'll let you 
jump in between. 

754
00:38:54,720 --> 00:38:58,120
But I have now injured my I 
don't even know what the hell it

755
00:38:58,120 --> 00:38:59,840
is because you know me. 
I don't I don't go to the the 

756
00:38:59,840 --> 00:39:01,440
doctor when I get hurt. 
I just kind of ride it out. 

757
00:39:02,040 --> 00:39:05,720
But I have this recurring for it
feels like 10 years injury. 

758
00:39:05,720 --> 00:39:08,200
What feels like in the back of 
my neck right around my trap. 

759
00:39:08,400 --> 00:39:11,800
And it always is connected to 
pull ups and wide grip pull ups 

760
00:39:11,800 --> 00:39:14,360
and Justin. 
I focus on strict form. 

761
00:39:14,720 --> 00:39:16,160
I focus. 
I don't I don't swing. 

762
00:39:16,160 --> 00:39:19,560
I don't do any of the kipping 
CrossFit bullshit. 

763
00:39:19,920 --> 00:39:24,440
I do strict pull ups and I every
like year, once a year when I'm 

764
00:39:24,440 --> 00:39:26,960
like ah, I feel good, I'm going 
to do wide grip again and I tie 

765
00:39:26,960 --> 00:39:29,360
it to the wide grip portion. 
I feel a little. 

766
00:39:29,360 --> 00:39:32,280
Tweak the next day. 
Just as an example, when I'm 

767
00:39:32,280 --> 00:39:34,440
driving, I can't, I can't even 
like turn around and look at my 

768
00:39:34,440 --> 00:39:37,560
kids in the car and every single
time it's wide grip pull ups. 

769
00:39:37,560 --> 00:39:40,080
And now I know now, but what do 
you think about wide grip pull 

770
00:39:40,080 --> 00:39:43,440
ups? 
I am also somebody who has 

771
00:39:43,720 --> 00:39:48,520
struggled with shoulder and neck
and you know, pain from years of

772
00:39:48,560 --> 00:39:50,160
whether it be exercise, sports, 
whatever. 

773
00:39:50,160 --> 00:39:55,960
Maybe I love pull ups in every 
capacity and all different forms

774
00:39:55,960 --> 00:39:59,280
and shapes and sizes. 
But wide grip is one that I 

775
00:39:59,280 --> 00:40:04,480
don't do anymore, and that is 
because I felt while doing them 

776
00:40:04,480 --> 00:40:08,600
that what was supposed to be 
being the primary driver that 

777
00:40:08,600 --> 00:40:13,080
exercise never was. 
I felt like I was on the verge 

778
00:40:13,080 --> 00:40:14,840
of getting hurt every time I was
doing them. 

779
00:40:15,120 --> 00:40:19,000
So now my pull ups are to your 
point, neutral grip and then I 

780
00:40:19,000 --> 00:40:21,920
do the palms in as well. 
I still do lat pull downs with 

781
00:40:21,920 --> 00:40:25,640
the pronated grip as well. 
But like the wide grip pull ups 

782
00:40:25,640 --> 00:40:28,360
I weigh a decent amount. 
I'm not skinny and small so like

783
00:40:28,360 --> 00:40:31,640
that in and of itself too is 
hard for the old joints and 

784
00:40:31,640 --> 00:40:34,000
tendons to be able to 
effectively move in a Safeway. 

785
00:40:34,200 --> 00:40:37,400
I think there's a lot that we 
can do with what you were 

786
00:40:37,400 --> 00:40:38,840
saying. 
Just the supinated grip, the 

787
00:40:38,840 --> 00:40:42,240
neutral, or even just bringing 
your hands in a little bit and 

788
00:40:42,240 --> 00:40:44,040
keeping them pronated if you 
want, that's fine too. 

789
00:40:44,040 --> 00:40:48,200
But anything super exaggerated 
wide grip in my opinion is 

790
00:40:48,560 --> 00:40:51,120
there's more risks than 
benefits. 

791
00:40:51,760 --> 00:40:53,440
Agreed 100%. 
So it sounds like we agree on 

792
00:40:53,440 --> 00:40:55,640
this one. 
Just a couple little quotes here

793
00:40:55,640 --> 00:40:58,440
from some research. 
So wide grip pull ups under load

794
00:40:58,440 --> 00:41:00,600
and with the momentum is a 
primary mechanism for. 

795
00:41:00,600 --> 00:41:02,200
Slap. 
That's SLAP. 

796
00:41:02,280 --> 00:41:03,840
What is that? 
Glad you asked. 

797
00:41:03,960 --> 00:41:06,400
Superior labrum, anterior, 
posterior. 

798
00:41:06,680 --> 00:41:08,680
It's exactly what like labrum 
tear? 

799
00:41:08,680 --> 00:41:12,360
Stuff like that. 
Especially in lifters with prior

800
00:41:12,360 --> 00:41:14,400
shoulder injury. 
Little caveat there. 

801
00:41:14,680 --> 00:41:18,160
And then this next one. 
Wider grip reduces range of 

802
00:41:18,160 --> 00:41:22,880
motion at the lats and shifts 
load onto the shoulder capsule 

803
00:41:23,160 --> 00:41:26,760
and rotator cuff. 
So having your hands wider and 

804
00:41:26,760 --> 00:41:29,800
locked out facing outward 
clearly puts more pressure on 

805
00:41:29,800 --> 00:41:31,480
your shoulder and even your 
traps. 

806
00:41:31,480 --> 00:41:34,720
And that's why injuries happen. 
So great substitutions, Justin. 

807
00:41:34,720 --> 00:41:37,080
Already mentioned a couple there
you can do. 

808
00:41:37,320 --> 00:41:39,840
We'll make sure pronated, right.
Pronated is when your hands are 

809
00:41:39,840 --> 00:41:42,120
in, right Justin. 
Yeah, it is. 

810
00:41:43,080 --> 00:41:45,720
Yeah, so you can do lat pull 
downs. 

811
00:41:45,720 --> 00:41:48,600
As a matter of fact, if you, you
know, look for some really high 

812
00:41:48,600 --> 00:41:51,320
quality like YouTube fitness 
creators, guys like Jeff 

813
00:41:51,320 --> 00:41:54,360
Nippert, Eric Chaniki, they're 
they're not doing pull ups. 

814
00:41:54,360 --> 00:41:56,720
And if they do, they are doing 
them, you know, pronated 

815
00:41:57,080 --> 00:42:00,680
whatever that other word was. 
So lat, lat pull downs, strict 

816
00:42:00,680 --> 00:42:02,760
pull ups, neutral grip, things 
like that. 

817
00:42:02,840 --> 00:42:04,720
Scrap the wide grip. 
You're eventually going to hurt 

818
00:42:04,720 --> 00:42:06,920
your shoulder, I promise, 
especially if you don't have 

819
00:42:06,920 --> 00:42:08,760
strict form. 
Agreed. 

820
00:42:09,320 --> 00:42:14,440
Agreed man. #3 we'll call this 
the top three or the bottom 

821
00:42:14,440 --> 00:42:17,520
three exercises we're entering 
here that you should scrap for 

822
00:42:17,520 --> 00:42:21,600
something else. 
I got to be honest, I intuited 

823
00:42:22,080 --> 00:42:24,480
when I first started training 
that this wasn't right. 

824
00:42:24,480 --> 00:42:26,840
This next one, it wasn't good. 
It didn't feel right. 

825
00:42:26,840 --> 00:42:29,280
Something just felt just 
backwards about it. 

826
00:42:29,280 --> 00:42:31,400
And I've continued to see people
doing this, but this is. 

827
00:42:31,400 --> 00:42:35,360
Behind the neck. 
Stressing you know this is going

828
00:42:35,360 --> 00:42:35,720
on. 
Yep. 

829
00:42:36,280 --> 00:42:40,200
Yeah, behind the neck pressing 
or behind the neck pulling. 

830
00:42:40,400 --> 00:42:43,800
So for people maybe just kind of
easing into fitness training 

831
00:42:43,800 --> 00:42:46,640
we're talking about here, like 
imagine doing a lat pull down, 

832
00:42:46,960 --> 00:42:50,560
but instead of putting it on 
your sternum, the bar, you lean 

833
00:42:50,560 --> 00:42:51,840
your. 
Yep, just like Justin's doing. 

834
00:42:51,840 --> 00:42:54,240
You lean your neck forward and 
you pull down behind your back. 

835
00:42:54,440 --> 00:42:56,800
Nothing neck. 
Nothing good there. 

836
00:42:57,640 --> 00:43:00,560
Or this could be even like if 
you think of a military press, 

837
00:43:00,560 --> 00:43:03,480
otherwise known as an overhead 
press, taking the bar or 

838
00:43:03,480 --> 00:43:07,120
whatever machine you're using 
and coming down behind your 

839
00:43:07,120 --> 00:43:08,920
neck. 
I can tell by your response, 

840
00:43:08,920 --> 00:43:11,160
Justin, that I don't really need
to pitch you or sell. 

841
00:43:11,160 --> 00:43:12,960
You on this but. 
Do you agree? 

842
00:43:12,960 --> 00:43:15,400
Anything behind the neck, I 
mean, I literally mean anything 

843
00:43:15,520 --> 00:43:19,160
is not good for you. 
I agree and I know I saw all the

844
00:43:19,160 --> 00:43:22,680
videos of Arnold and Jay Cutler 
back in the day doing all the 

845
00:43:22,680 --> 00:43:26,040
heavy overhead behind the head, 
whatever presses and pull downs.

846
00:43:26,040 --> 00:43:29,160
And I still see people trying to
do it at the gyms and like, I 

847
00:43:29,160 --> 00:43:31,240
just I want to go up and this 
can you not just don't let's 

848
00:43:31,240 --> 00:43:34,600
just do it the other way, bud. 
You know, But yeah, totally 

849
00:43:34,600 --> 00:43:35,600
agree. 
I don't there. 

850
00:43:35,600 --> 00:43:37,000
There's no place for that in my 
opinion. 

851
00:43:37,200 --> 00:43:39,600
And you know it. 
Let's just use the overhead 

852
00:43:39,600 --> 00:43:41,480
pressing version. 
Obviously you're, you're working

853
00:43:41,480 --> 00:43:43,320
on your delts, you're working on
your shoulders, There's some 

854
00:43:43,320 --> 00:43:45,840
tricep activation, other things.
What movements? 

855
00:43:45,840 --> 00:43:48,400
If you're trying to work on your
delts and kind of mimic, you 

856
00:43:48,400 --> 00:43:50,360
know, without going behind your 
neck, what movements would you 

857
00:43:50,360 --> 00:43:52,000
suggest instead of a behind the 
neck? 

858
00:43:52,720 --> 00:43:56,920
I mean regular military press, 
overhead press, the big fan of 

859
00:43:56,920 --> 00:44:00,160
hammer strength press machines. 
Whether you're sitting down 

860
00:44:00,160 --> 00:44:03,360
using normally or getting 
creative and standing facing the

861
00:44:03,360 --> 00:44:06,720
machine and turning it into a 
standing overhead press, you can

862
00:44:06,720 --> 00:44:09,160
mess around with wherever you 
want to put your hands, how far,

863
00:44:09,160 --> 00:44:11,720
how in different grips, neutral 
pronated. 

864
00:44:12,360 --> 00:44:16,800
We don't have to do what again 
we saw the the greats do back in

865
00:44:16,800 --> 00:44:20,120
the day when they didn't have as
much research and stats to back 

866
00:44:20,120 --> 00:44:22,200
up why they should or shouldn't 
be doing certain movements. 

867
00:44:22,600 --> 00:44:25,000
Do you do overhead presses now 
in your routine? 

868
00:44:25,440 --> 00:44:26,080
Yeah. 
What? 

869
00:44:26,080 --> 00:44:27,800
What day do you do them on? 
Do you have a shoulder day? 

870
00:44:27,800 --> 00:44:29,000
Do you do them on something 
else? 

871
00:44:29,000 --> 00:44:30,960
Shoulder day. 
Yeah, shoulder and bicep day. 

872
00:44:31,480 --> 00:44:33,440
Is that your OK shoulders and 
bicep? 

873
00:44:33,440 --> 00:44:35,680
Is that your lead movement of 
the day and overhead? 

874
00:44:35,680 --> 00:44:38,240
Press. 
Yeah, Alex, although not after 

875
00:44:38,240 --> 00:44:40,800
warming up. 
And I like my warmups consist of

876
00:44:40,800 --> 00:44:45,040
face pulls, lateral raises, and 
that's usually out after doing 

877
00:44:45,040 --> 00:44:47,360
like mobility and all that fun 
stuff because I don't have a 

878
00:44:47,360 --> 00:44:49,480
choice but have to do that now. 
Got it. 

879
00:44:49,720 --> 00:44:52,000
There's this kind of emerging 
thought that you work your 

880
00:44:52,000 --> 00:44:55,240
delts, the intended muscle in an
overhead press a lot if you're 

881
00:44:55,240 --> 00:44:57,880
doing an incline barbell press. 
Some of the people that I 

882
00:44:57,880 --> 00:45:01,520
respect in the fitness space, 
when I look at their their their

883
00:45:01,520 --> 00:45:04,160
workout programs and what not, I
don't see a lot of overhead 

884
00:45:04,160 --> 00:45:06,280
presses these days. 
Used to see them a lot. 

885
00:45:06,440 --> 00:45:09,480
You used to, I feel like my 
shoulder knees used to move from

886
00:45:09,560 --> 00:45:13,720
like 3 pressing movements now 
down to 1 and that's and I'm 

887
00:45:13,720 --> 00:45:16,880
fine with it but haven't really 
noticed much of A drop off and 

888
00:45:16,880 --> 00:45:20,360
shoulder strength or size from 
stopping that I have noticed 

889
00:45:20,560 --> 00:45:22,520
less pain. 
It's telling you something. 

890
00:45:22,840 --> 00:45:25,760
I think so. 
I'm doing Justin, I'm running. 

891
00:45:25,760 --> 00:45:33,400
My split is I'll start with 
Monday, upper, lower, rest on 

892
00:45:33,400 --> 00:45:35,920
Wednesday, and by rest I do 
cardio for 45 minutes, like a 

893
00:45:35,920 --> 00:45:38,360
low intensity cardio. 
And then when I come back around

894
00:45:38,360 --> 00:45:40,560
on Thursday, I'll do an upper 
pull. 

895
00:45:40,760 --> 00:45:43,000
And then on Friday, which I did 
this morning, I do an upper 

896
00:45:43,000 --> 00:45:45,200
push. 
And then on Saturdays is my 

897
00:45:45,200 --> 00:45:50,200
lower 2 and that's more glute 
and ham focused on the lower 2. 

898
00:45:50,560 --> 00:45:54,360
But back to the overhead press. 
On Monday I don't do an overhead

899
00:45:54,360 --> 00:45:57,640
press, but I do do an incline 
dumbbell bench press and I feel 

900
00:45:57,640 --> 00:45:59,560
some great deltoid activation 
there. 

901
00:45:59,560 --> 00:46:01,720
You know what I mean? 
It's that same kind of eek that 

902
00:46:01,720 --> 00:46:04,720
you feel when you're dealt. 
And then on Friday when I come 

903
00:46:04,720 --> 00:46:08,120
around like this morning, I do 
another variation of an incline 

904
00:46:08,120 --> 00:46:11,160
press, but it's a Smith machine 
barbell incline press. 

905
00:46:11,560 --> 00:46:15,520
And I do do shoulders, quote UN 
quote, but I do after both of 

906
00:46:15,520 --> 00:46:19,760
those incline presses on Monday 
and Friday, I do a side raise 

907
00:46:19,800 --> 00:46:22,680
for like my side delts. 
I, I don't know how to assess 

908
00:46:22,680 --> 00:46:25,240
whether or not I need to work an
overhead press in, but I'll, 

909
00:46:25,240 --> 00:46:28,720
I'll just say that like eyeball 
test, mirror, overall strength, 

910
00:46:28,720 --> 00:46:31,440
stuff like that. 
I'm, I'm not missing it. 

911
00:46:31,440 --> 00:46:35,800
And I, I do find that by doing 
incline dumbbell bench press, if

912
00:46:35,800 --> 00:46:38,720
I every once in a while and I 
will just kind of do a strict 

913
00:46:38,720 --> 00:46:41,240
military press with dumbbells, I
don't miss a beat. 

914
00:46:41,440 --> 00:46:43,440
Like it's the strength is there,
it's going up. 

915
00:46:43,440 --> 00:46:45,040
I feel just as strong. 
It's interesting. 

916
00:46:45,320 --> 00:46:48,480
Yeah, but it goes to show 
though, you don't need to press 

917
00:46:48,480 --> 00:46:50,680
mountains over your head in 
order to Nope have, you know, 

918
00:46:50,760 --> 00:46:52,920
shoulder work out. 
No, no. 

919
00:46:52,920 --> 00:46:57,480
OK, All right, Justin, the top 
2, the top 2 movement and I, I, 

920
00:46:57,640 --> 00:47:00,640
if I will take heat for this, 
I'll probably take it from you 

921
00:47:00,640 --> 00:47:06,280
as well. 
But here we go #2 conventional 

922
00:47:06,720 --> 00:47:08,880
barbell. 
Deadlift. 

923
00:47:09,040 --> 00:47:11,280
It's a sacred cow territory 
here. 

924
00:47:11,360 --> 00:47:15,560
Don't get angry with me, but I'm
recommending that there is no 

925
00:47:15,560 --> 00:47:20,080
place for a conventional barbell
deadlift unless you are in a 

926
00:47:20,080 --> 00:47:23,800
competition of some kind that 
features a conventional barbell 

927
00:47:23,800 --> 00:47:26,880
deadlift. 
I can go into why, but I'm just 

928
00:47:26,880 --> 00:47:32,520
going to say that in my opinion,
a trap bar deadlift is the way 

929
00:47:32,520 --> 00:47:35,240
to go. 
And should be a staple in every 

930
00:47:35,240 --> 00:47:39,160
single person's. 
Weekly workout, what say you on 

931
00:47:39,160 --> 00:47:42,080
the conventional barbell? 
And if you could, Justin, just I

932
00:47:42,080 --> 00:47:44,120
don't want to assume everyone 
knows what a conventional 

933
00:47:44,240 --> 00:47:46,280
barbell deadlift is, but maybe 
even give it a little 

934
00:47:46,280 --> 00:47:47,960
explanation because I didn't of 
what it is. 

935
00:47:48,800 --> 00:47:51,040
Yeah. 
So one of my favorite movements 

936
00:47:51,040 --> 00:47:54,480
over the years is, is this the 
conventional barbell deadlift, 

937
00:47:54,480 --> 00:47:57,560
So not sumo style where your 
feet are a little bit wider to 

938
00:47:57,560 --> 00:48:00,440
us pointed out, but feet close 
together pulling the bar off the

939
00:48:00,440 --> 00:48:02,840
ground and that's pretty much 
the movement. 

940
00:48:02,840 --> 00:48:06,360
But there's a lot of opportunity
for injury. 

941
00:48:06,360 --> 00:48:09,600
And yeah, I mean, it's, it's one
of the, it's considered. 

942
00:48:09,600 --> 00:48:11,640
I would, I don't know. 
Would you consider a dangerous 

943
00:48:11,640 --> 00:48:13,560
exercise, I guess is the way to 
describe it. 

944
00:48:13,560 --> 00:48:15,680
It can be, but it can also be 
one of the most effective 

945
00:48:15,680 --> 00:48:18,440
exercises if done correctly. 
So I think it's. 

946
00:48:18,520 --> 00:48:20,080
Dangerous. 
I think it's dangerous. 

947
00:48:20,080 --> 00:48:22,520
If you train it consistently, do
progressive overload. 

948
00:48:22,520 --> 00:48:25,520
Eventually they'll be a load on 
that bar and eventually you will

949
00:48:25,520 --> 00:48:28,320
get hurt or at least strain your
body so you get hurt somewhere 

950
00:48:28,320 --> 00:48:28,920
else. 
But go ahead. 

951
00:48:29,280 --> 00:48:32,480
Yeah, it's, it's an easy, it's a
slippery slope in regards to 

952
00:48:32,480 --> 00:48:35,400
the, the needle being able to 
move not very far in order for 

953
00:48:35,400 --> 00:48:37,960
an injury to happen and light 
it, all it takes is 1 little 

954
00:48:37,960 --> 00:48:39,720
tweak. 
And I have done it plenty of 

955
00:48:39,720 --> 00:48:42,840
times too. 
But that being said, I have 

956
00:48:43,160 --> 00:48:45,840
fallen in love with the things 
that I hate the most in the gym 

957
00:48:45,840 --> 00:48:47,480
and that list used to be one of 
them. 

958
00:48:47,480 --> 00:48:51,760
And avoiding, I'm going to say 
avoiding deadlifts should not be

959
00:48:51,760 --> 00:48:54,840
an option for anybody. 
Jesse brings up a great point. 

960
00:48:54,840 --> 00:48:58,880
Trap bars are one of the most 
safest and effective ways to do 

961
00:48:58,880 --> 00:49:02,160
a deadlift outside of the get to
get away from conventional. 

962
00:49:02,360 --> 00:49:04,760
Your arms and hands are in a 
more natural position. 

963
00:49:05,400 --> 00:49:09,720
You're able to get lower without
sacrificing a lot of the form 

964
00:49:09,720 --> 00:49:11,760
and techniques that you need to 
in order to maintain that in a 

965
00:49:11,760 --> 00:49:14,720
Safeway. 
But I would not avoid that list 

966
00:49:14,720 --> 00:49:16,880
at all. 
I would avoid avoiding them 

967
00:49:17,040 --> 00:49:19,920
because the more that we are 
again, going back to my comment 

968
00:49:19,920 --> 00:49:22,560
earlier about staying away from 
certain ways that we're loading 

969
00:49:22,560 --> 00:49:26,000
the body and you know, trying 
to, to avoid them to be safe. 

970
00:49:26,000 --> 00:49:28,440
Like if we're able to train them
in a way that is effective and 

971
00:49:28,440 --> 00:49:33,120
smart in a progressive overload 
way that is not, I'm adding 45 

972
00:49:33,120 --> 00:49:35,640
lbs to the bar every next time 
my deadlift. 

973
00:49:35,640 --> 00:49:38,760
Like you're going to get hurt. 
So being smart about it, that 

974
00:49:38,760 --> 00:49:41,440
list need to be a staple in some
form or fashion, doing them in a

975
00:49:41,440 --> 00:49:44,880
way that makes sense for you. 
I think everybody has different 

976
00:49:44,880 --> 00:49:46,840
posture. 
Everybody has different past 

977
00:49:46,840 --> 00:49:49,200
injuries, everybody has 
different everything. 

978
00:49:49,200 --> 00:49:52,680
But one thing that everybody 
does have is the need to, you 

979
00:49:52,680 --> 00:49:55,040
know, load our bodies in a way 
that's going to challenge us and

980
00:49:55,040 --> 00:49:57,680
help this translate that into 
everyday life. 

981
00:49:57,880 --> 00:50:02,520
So I I agree with you in that 
trap bar deadlifts are safer 

982
00:50:02,520 --> 00:50:03,880
than conventional. 
OK. 

983
00:50:03,920 --> 00:50:06,440
Do you think anybody should do 
conventional barbell deadlifts 

984
00:50:06,840 --> 00:50:09,560
unless you if you're not 
competing versus the trap bar or

985
00:50:09,560 --> 00:50:11,200
would you like if you talk to me
right now? 

986
00:50:11,320 --> 00:50:13,680
Hey, Justin, I'm Jesse. 
I want to get into training. 

987
00:50:13,960 --> 00:50:15,840
What are some key movements that
I should be doing? 

988
00:50:16,200 --> 00:50:18,320
Would you say conventional 
barbell deadlift? 

989
00:50:18,800 --> 00:50:20,840
I would say if it's something 
that you have done before, trap 

990
00:50:20,840 --> 00:50:22,800
bar would be the first one that 
I would recommend before moving 

991
00:50:22,800 --> 00:50:25,240
into conventional just to get 
familiar with one, the movement 

992
00:50:25,240 --> 00:50:26,920
and two, what the form is 
supposed to feel like. 

993
00:50:27,360 --> 00:50:30,040
Trap bar allows you to maintain 
that form a lot easier 

994
00:50:30,040 --> 00:50:32,960
throughout the full movement, 
whereas conventional your hand, 

995
00:50:32,960 --> 00:50:35,440
the bars in front of you, you're
pulling yourself forward the 

996
00:50:35,440 --> 00:50:38,600
whole time. 
So I would definitely recommend 

997
00:50:38,600 --> 00:50:40,640
trap bar first. 
I wouldn't 100% shy away from 

998
00:50:40,640 --> 00:50:44,120
conventional, but I would start 
where it makes sense and that is

999
00:50:44,120 --> 00:50:45,560
laying the foundation in a 
Safeway. 

1000
00:50:45,560 --> 00:50:47,640
And I think that could be done 
easier with the trap bar and 

1001
00:50:47,640 --> 00:50:50,520
then conventional barbell. 
Yeah, I'm, I'm going to push you

1002
00:50:50,520 --> 00:50:53,600
here. 
So why the way you phrase that 

1003
00:50:53,600 --> 00:50:55,960
like start with the trap bar, 
which is then move towards 

1004
00:50:55,960 --> 00:50:58,120
conventional and then maybe 
always lift conventional. 

1005
00:50:58,400 --> 00:51:00,920
Why even do that? 
Like why go to conventional at 

1006
00:51:00,920 --> 00:51:04,160
all and instead of just keep 
getting more more efficient and 

1007
00:51:04,160 --> 00:51:07,000
stronger on the trap bar? 
Yeah, well, I mean that can be 

1008
00:51:07,160 --> 00:51:10,760
applied to any exercise, right? 
Like why would you do dumbbell 

1009
00:51:10,760 --> 00:51:12,880
chest press and also the barbell
bench press, right? 

1010
00:51:12,880 --> 00:51:16,080
Like I think it's not not 
subjective, but I feel like 

1011
00:51:16,080 --> 00:51:18,640
you're going to be training 
different stabilizing muscles, 

1012
00:51:18,640 --> 00:51:20,560
You're going to be training 
different erector muscles, doing

1013
00:51:20,560 --> 00:51:22,200
these different movements with 
the deadlifts. 

1014
00:51:22,320 --> 00:51:26,280
I definitely wouldn't tell 
somebody to shy away from a 

1015
00:51:26,280 --> 00:51:30,040
movement in general without 
doing it unless they have these 

1016
00:51:30,040 --> 00:51:32,520
past injuries or some sort of 
compensation that's going to 

1017
00:51:32,520 --> 00:51:36,080
result in them getting hurt 
quicker than somebody who 

1018
00:51:36,120 --> 00:51:37,720
doesn't have whatever issues 
they have. 

1019
00:51:37,720 --> 00:51:40,720
That makes sense. 
I don't like the idea of 

1020
00:51:40,720 --> 00:51:44,960
avoiding something just because 
some people tell you to. 

1021
00:51:44,960 --> 00:51:47,240
I understand there's data and I 
understand there's science to 

1022
00:51:47,240 --> 00:51:49,880
back up some of these arguments,
but I could also pull stats and 

1023
00:51:49,880 --> 00:51:52,200
science to back up my argument 
right now that I haven't done. 

1024
00:51:52,360 --> 00:51:55,440
I I think that the the trap are 
safer. 

1025
00:51:56,440 --> 00:51:59,240
I agree with you and I. 
Think avoiding like avoiding A 

1026
00:51:59,240 --> 00:52:01,280
conventional deadlift. 
I just the phrasing of it. 

1027
00:52:01,280 --> 00:52:03,440
It's like my argument is like, 
why even do it? 

1028
00:52:03,440 --> 00:52:07,280
I think you can get just as much
activation of the muscles and 

1029
00:52:07,280 --> 00:52:09,760
even some of the other things 
like tendons and your your 

1030
00:52:09,760 --> 00:52:11,520
spine. 
I think you can get the benefits

1031
00:52:11,520 --> 00:52:14,680
percentage wise, not as as much,
but you can get the same 

1032
00:52:14,680 --> 00:52:17,120
benefits and avoid the risk. 
And here's I was thinking about 

1033
00:52:17,120 --> 00:52:19,000
this this morning, Justin, when 
I I don't know why this. 

1034
00:52:19,000 --> 00:52:20,280
Came to me and I hope it lands 
but. 

1035
00:52:21,040 --> 00:52:23,760
When I think about a 
wheelbarrow, which is probably 

1036
00:52:23,760 --> 00:52:27,040
been around for 300 and 400 
years, that's humans inventing a

1037
00:52:27,080 --> 00:52:30,240
thing to move heavyweight. 
I think there's a reason that a 

1038
00:52:30,240 --> 00:52:34,800
wheelbarrow has two handles that
come alongside you that allow 

1039
00:52:34,800 --> 00:52:38,480
you to put your hand right next 
to your center of gravity, right

1040
00:52:38,480 --> 00:52:42,320
next to your legs, and lift it 
up just like a trap bar, and 

1041
00:52:42,320 --> 00:52:45,080
then walk with it. 
I think that humans invent 

1042
00:52:45,080 --> 00:52:48,920
things that align with their 
body mechanics to do maximal 

1043
00:52:48,920 --> 00:52:50,640
things right, 'cause earlier on 
you're like, oh, it's 

1044
00:52:50,640 --> 00:52:54,200
functional, it's practical. 
Can you imagine a wheelbarrow 

1045
00:52:54,320 --> 00:52:58,480
with a wooden one handle that 
goes horizontal in front of you?

1046
00:52:58,800 --> 00:53:00,840
Yeah, that's what I hope. 
Like what? 

1047
00:53:01,480 --> 00:53:02,760
That's what my wheel barrel 
looks like. 

1048
00:53:02,760 --> 00:53:04,840
Yeah, I'm. 
Sure, in custom you'll probably 

1049
00:53:04,840 --> 00:53:06,880
be a millionaire. 
People like you would buy it. 

1050
00:53:07,320 --> 00:53:10,440
But like, just imagine, honestly
imagine you had to move like 

1051
00:53:10,440 --> 00:53:14,480
heavy cinder blocks all day with
a wheelbarrow that has similar 

1052
00:53:14,480 --> 00:53:16,360
to a conventional barbell right 
across. 

1053
00:53:16,560 --> 00:53:18,960
What would start to hurt and 
why? 

1054
00:53:19,160 --> 00:53:21,800
You'd start to feel like your 
lower back breaking down. 

1055
00:53:21,800 --> 00:53:25,120
You'd start to feel that kind of
really uncomfortable, dull, deep

1056
00:53:25,160 --> 00:53:27,040
pain. 
And I think it might be a 

1057
00:53:27,080 --> 00:53:30,120
cavemany stupid anecdotal 
example, but I think there's 

1058
00:53:30,200 --> 00:53:32,200
there's a reason why wheelbarrow
looks the way it does. 

1059
00:53:32,520 --> 00:53:36,000
And that to me is almost like a 
metaphor for, well, a trap bar 

1060
00:53:36,000 --> 00:53:37,880
deadlift is just so much more 
natural. 

1061
00:53:37,880 --> 00:53:41,920
And when the movement patterns 
are more natural, it is less 

1062
00:53:41,920 --> 00:53:44,040
likely to get injured, 
especially when you start 

1063
00:53:44,040 --> 00:53:46,280
loading it the way that you and 
I do, right? 

1064
00:53:46,280 --> 00:53:49,800
It's like right now, you know, I
do trap bar deadlifts and I can 

1065
00:53:49,800 --> 00:53:54,680
put 315 on there and I can do 
1215. 

1066
00:53:55,000 --> 00:53:57,040
Easy. 
If I put the same weight on a 

1067
00:53:57,040 --> 00:54:00,000
conventional, I do have to drop 
the weight, and that's OK, 

1068
00:54:00,120 --> 00:54:02,880
right? 
But if I were to do conventional

1069
00:54:02,880 --> 00:54:06,600
deadlifts, and I'm pretty 
confident that my form is locked

1070
00:54:06,600 --> 00:54:10,120
in, I know what I'm doing, I 
start to feel a carryover, 

1071
00:54:10,120 --> 00:54:14,600
soreness, clunkiness, stiffness 
throughout the week. 

1072
00:54:14,600 --> 00:54:17,560
And this is anecdotal when I'm 
doing conventional, but if I do 

1073
00:54:17,560 --> 00:54:20,600
trap bar, I can just put more 
weight on because I'm stronger 

1074
00:54:21,080 --> 00:54:23,600
and I just dude, I feel more 
athletic because of course, back

1075
00:54:23,600 --> 00:54:26,120
to the sorry for the not the 
metaphor, the monologue here, 

1076
00:54:26,560 --> 00:54:29,400
but back to kind of the intro. 
It's like I'm not training to do

1077
00:54:29,400 --> 00:54:32,120
a heavy conventional deadlift. 
That's not my goal. 

1078
00:54:32,120 --> 00:54:36,160
I'm training so that like I can 
be cardiovascular wise, I can be

1079
00:54:36,160 --> 00:54:38,880
fat, I can run, I cannot have 
sore knees, sore lower back. 

1080
00:54:38,880 --> 00:54:42,160
So for me, in a well-rounded 
program, doing something that 

1081
00:54:42,440 --> 00:54:45,400
just feels more natural and 
still loading pretty heavy, 

1082
00:54:46,240 --> 00:54:49,120
that's the way to go. 
Tough to argue with that man. 

1083
00:54:49,120 --> 00:54:51,280
I don't know why you're so big 
on the conventional deadlift 

1084
00:54:51,280 --> 00:54:54,440
dude. 
But it sounds like you do 

1085
00:54:54,440 --> 00:54:57,280
disagree. 
Maybe I'm just being selfish 

1086
00:54:57,280 --> 00:54:59,960
because I love the movement so 
much and my personal bias is 

1087
00:54:59,960 --> 00:55:03,440
outweighing the science behind 
it, but I think it's a agree and

1088
00:55:03,440 --> 00:55:05,680
also disagree at the same time. 
But I think we both agree that 

1089
00:55:05,680 --> 00:55:09,400
the the foundation of having it,
that deadlift involved in your 

1090
00:55:09,400 --> 00:55:11,440
training split is a necessity in
some capacity. 

1091
00:55:11,520 --> 00:55:14,120
Agreed, and that could be a 
single leg Romanian deadlift. 

1092
00:55:14,120 --> 00:55:16,040
It could be even a Romanian 
deadlift, which is a different 

1093
00:55:16,040 --> 00:55:17,000
thing. 
It could. 

1094
00:55:18,000 --> 00:55:20,040
So I'll suggest if someone's 
going to get in a dead lifting, 

1095
00:55:20,040 --> 00:55:24,040
work up towards a trap bar, add 
some Nordic hamstring curls, 

1096
00:55:24,040 --> 00:55:25,480
back extensions, things like 
that. 

1097
00:55:25,480 --> 00:55:28,120
If you do want to get that more 
direct hamstring stimulus. 

1098
00:55:28,120 --> 00:55:30,720
But you can go with Justin. 
You can play around with your 

1099
00:55:30,720 --> 00:55:33,560
conventional and regret it when 
you're 45, or you can go right 

1100
00:55:33,560 --> 00:55:34,280
into the trap. 
Bar. 

1101
00:55:34,960 --> 00:55:37,440
Let's let's notice real quick 
which one of us is currently 

1102
00:55:37,520 --> 00:55:40,120
having an injury and that should
answer any questions of that'll 

1103
00:55:40,120 --> 00:55:44,200
be you. 
Listen up folks, are you? 

1104
00:55:44,560 --> 00:55:48,040
Drinking too much and if you 
know, you know and statistically

1105
00:55:48,040 --> 00:55:52,440
speaking, one in 10 people in 
America are drinking too much. 

1106
00:55:52,440 --> 00:55:55,240
And if you're one of them and 
you want to drink less or even 

1107
00:55:55,240 --> 00:55:56,960
not at all, I've got a solution 
for you. 

1108
00:55:57,280 --> 00:56:01,600
There is a safe FDA approved 
medication called naltrexone and

1109
00:56:01,600 --> 00:56:03,960
it's changing lives and I was 
one of them. 

1110
00:56:04,120 --> 00:56:07,440
You can take it once daily or 
even before you drink and it 

1111
00:56:07,440 --> 00:56:11,640
works by actually blocking the 
reward signal in your brain that

1112
00:56:11,640 --> 00:56:14,360
you get from alcohol. 
So that craving, that snowball 

1113
00:56:14,360 --> 00:56:18,680
effect of drinking one after 
another, it just quiets down and

1114
00:56:18,680 --> 00:56:22,000
you are not white knuckling it 
on willpower anymore. 

1115
00:56:22,000 --> 00:56:24,800
It's incredible stuff and my 
partner or health makes it 

1116
00:56:24,800 --> 00:56:27,720
incredibly easy to get started. 
You take a quick online 

1117
00:56:27,720 --> 00:56:30,560
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1118
00:56:30,560 --> 00:56:34,520
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1119
00:56:34,520 --> 00:56:37,960
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1120
00:56:37,960 --> 00:56:41,920
And they also offer coaching and
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1121
00:56:42,200 --> 00:56:45,960
and your goals, whether that's 
the drink less or not at all. 

1122
00:56:46,000 --> 00:56:49,000
If you want to take back control
of your drinking like I did, 

1123
00:56:49,000 --> 00:56:52,000
click the link in this episode 
description or go to 

1124
00:56:52,000 --> 00:56:56,720
orehealth.com. 
That's oar health.com to get 

1125
00:56:56,720 --> 00:56:58,240
started. 
You've got this. 

1126
00:56:58,600 --> 00:57:02,280
Number one, the number one 
exercise that I am going to 

1127
00:57:02,280 --> 00:57:07,080
recommend you avoid if you can. 
Barbell back squat, The king of 

1128
00:57:07,080 --> 00:57:10,800
exercises, as it's been called. 
For decades, the barbell back 

1129
00:57:10,800 --> 00:57:13,280
squat. 
I am not at all even close 

1130
00:57:13,280 --> 00:57:17,480
suggesting that people don't 
squat, but the freeway barbell 

1131
00:57:17,480 --> 00:57:21,600
back squat statistics show it 
Injuries, all those things 

1132
00:57:21,880 --> 00:57:23,160
you're going to get hurt 
eventually. 

1133
00:57:23,160 --> 00:57:25,160
We all have. 
I'd say don't do the. 

1134
00:57:25,160 --> 00:57:27,520
Barbell back squat. 
Definitely another. 

1135
00:57:28,800 --> 00:57:33,880
People are going to get mad at 
you for that, but now I, I used 

1136
00:57:33,880 --> 00:57:37,600
to be the mentality that there 
was no other leg exercise 

1137
00:57:37,600 --> 00:57:40,560
anywhere close to the barbell 
back squat and that had to be 

1138
00:57:40,880 --> 00:57:44,760
the prime driver of your, your 
movements during the leg day. 

1139
00:57:45,400 --> 00:57:49,960
I have not barbell back squatted
now and probably over a year and

1140
00:57:49,960 --> 00:57:51,920
a half and I'm still doing legs 
every week obviously. 

1141
00:57:51,920 --> 00:57:56,560
But I have fallen in love with 
the hack squat machine also 

1142
00:57:56,560 --> 00:57:58,960
incorporating, like I was 
talking about a lot of the 

1143
00:57:58,960 --> 00:58:01,200
unilateral pressing that I've 
been doing to focus on a lot of 

1144
00:58:01,200 --> 00:58:04,520
these old imbalances and these 
broken bones of mine. 

1145
00:58:04,640 --> 00:58:07,920
But barbell back squat, I think 
is an amazing movement. 

1146
00:58:07,920 --> 00:58:11,040
Obviously, it's kind of what our
bodies were designed to do, but 

1147
00:58:11,040 --> 00:58:13,360
that is not the only way to do 
it. 

1148
00:58:13,480 --> 00:58:16,480
I know I keep going back to this
whole loading, this fine thing. 

1149
00:58:16,480 --> 00:58:18,080
Should it not be entirely 
avoided? 

1150
00:58:18,320 --> 00:58:20,280
And that principle still applies
here. 

1151
00:58:20,280 --> 00:58:23,560
And that's your spine is still 
being loaded when you're doing, 

1152
00:58:23,960 --> 00:58:26,000
you know, the hack squat, when 
you're doing, you know, these 

1153
00:58:26,000 --> 00:58:28,560
other movements as well. 
But it's doing it in a way that 

1154
00:58:28,560 --> 00:58:32,000
feels more controlled in my 
opinion. 

1155
00:58:32,080 --> 00:58:37,520
I feel like if you avoid squats 
entirely, whatever capacity that

1156
00:58:37,520 --> 00:58:39,280
is, whether it's barbell, 
whether it's hack, whether it's 

1157
00:58:39,280 --> 00:58:43,600
B squad, what whatever, maybe 
you are going to have a lot of 

1158
00:58:43,600 --> 00:58:47,080
issues down the line. 
Squats do not just work the 

1159
00:58:47,080 --> 00:58:49,400
legs. 
There are so many moving pieces 

1160
00:58:49,400 --> 00:58:53,080
to that movement that require 
the recruitment of so many 

1161
00:58:53,080 --> 00:58:56,480
stabilizing muscles. 
And it's just it's, it's one of 

1162
00:58:56,480 --> 00:59:00,160
the best movements there is. 
So I think the barbell deadlift,

1163
00:59:00,280 --> 00:59:02,000
barbell deadlift. 
Sorry, I'm still stuck on it. 

1164
00:59:02,000 --> 00:59:07,800
Jess, the barbell squad is a 
great movement, yes, but it is 

1165
00:59:07,800 --> 00:59:10,520
not the only one that can be 
done in order to to get the 

1166
00:59:10,520 --> 00:59:13,280
results that you're looking for 
for leg progression and 

1167
00:59:13,280 --> 00:59:15,880
adaptation. 
So I'm in agreement with you. 

1168
00:59:16,720 --> 00:59:18,640
Perfect. 
And and that's just a little 

1169
00:59:18,680 --> 00:59:20,000
more. 
Why did you stop doing them? 

1170
00:59:20,000 --> 00:59:21,120
For the all the reasons you 
stated. 

1171
00:59:21,120 --> 00:59:23,280
You can get the same benefits 
without the injury risk. 

1172
00:59:23,640 --> 00:59:25,840
Yeah. 
So when I made the switch from 

1173
00:59:25,840 --> 00:59:29,760
Edge to lifetime lifetime a 
couple years ago, Lifetime had 

1174
00:59:29,760 --> 00:59:31,600
the the hack squad that edge 
didn't. 

1175
00:59:31,600 --> 00:59:36,040
So I wanted I tried it my first 
time there and then I was like, 

1176
00:59:36,040 --> 00:59:38,360
well, this is this is everything
that I ever needed in my life 

1177
00:59:38,360 --> 00:59:40,600
for legs and I've fallen in love
with that. 

1178
00:59:40,880 --> 00:59:43,440
We also got the belt squat 
machine now to a lifetime, which

1179
00:59:43,440 --> 00:59:44,680
is. 
There we go. 

1180
00:59:45,160 --> 00:59:46,000
Yeah, Belt. 
Squats. 

1181
00:59:46,160 --> 00:59:48,320
And Winds it's, it's really 
cool. 

1182
00:59:48,320 --> 00:59:51,600
So I know people are going to 
say that, John, we're wrong and 

1183
00:59:51,600 --> 00:59:53,680
they don't agree with us, and 
that's fine. 

1184
00:59:53,800 --> 00:59:58,080
But I think there's a lot of 
data to support what we're both 

1185
00:59:58,080 --> 01:00:00,920
saying right now and 
scientifically supported 

1186
01:00:00,920 --> 01:00:04,840
evidence of other exercises 
being in par, if not more 

1187
01:00:04,840 --> 01:00:06,800
superior than the barbell back 
squat. 

1188
01:00:07,320 --> 01:00:10,480
Yeah, good Segway evidence, 
statistics. 

1189
01:00:10,480 --> 01:00:12,040
Here's some quoting random 
things here. 

1190
01:00:12,040 --> 01:00:15,720
It has by far the highest spinal
compressive load than any other 

1191
01:00:16,120 --> 01:00:18,920
exercise out there. 
You mentioned a hack squat. 

1192
01:00:19,360 --> 01:00:20,840
If I don't, I don't have a hack 
squat. 

1193
01:00:20,840 --> 01:00:23,480
I don't have access to 1. 
If I did, that's what I'd use. 

1194
01:00:23,480 --> 01:00:25,360
I use a Smith machine believe it
or not. 

1195
01:00:25,360 --> 01:00:27,880
Now for my squats. 
It feels amazing. 

1196
01:00:28,080 --> 01:00:30,880
But here's some statistics that 
hopefully debunk this idea that 

1197
01:00:30,880 --> 01:00:34,120
like the back squat is the end 
all to be all to quad and glute 

1198
01:00:34,440 --> 01:00:36,280
and hamstring activation. 
Cause again, like every 

1199
01:00:36,280 --> 01:00:39,000
exercise, why are we doing it? 
Well, we want to yes, become 

1200
01:00:39,000 --> 01:00:40,880
more functionally stronger. 
But we are also. 

1201
01:00:40,880 --> 01:00:43,680
Trying to grow the muscles that 
are being activated and 

1202
01:00:43,680 --> 01:00:45,320
exercise. 
So check this out. 

1203
01:00:45,320 --> 01:00:48,320
First one, this is from Mackie 
and Riemann 2021. 

1204
01:00:48,320 --> 01:00:52,200
J Sports Science Medicine, says 
Bulgarian split squats versus 

1205
01:00:52,200 --> 01:00:56,080
back squat mechanics. 
The Bulgarian squid split squat.

1206
01:00:56,080 --> 01:00:57,680
Squid squat. 
Squid squat. 

1207
01:00:57,680 --> 01:01:01,840
Squid squat. 
Produces equivalent quadricep 

1208
01:01:01,840 --> 01:01:06,960
activation, greater glute Max 
activation, and significantly 

1209
01:01:06,960 --> 01:01:11,000
reduced lumbar load. 
Compared to a bilateral 2 footed

1210
01:01:11,240 --> 01:01:14,160
back squat at matched relative 
loads. 

1211
01:01:14,160 --> 01:01:17,640
Another one for you. 
Rear foot elevated split squats 

1212
01:01:17,640 --> 01:01:21,920
produce higher gluteus maximus 
and hamstring activity than the 

1213
01:01:21,920 --> 01:01:25,040
bilateral back squat. 
Another one for you. 

1214
01:01:25,040 --> 01:01:26,400
I'm really trying to sell people
on this. 

1215
01:01:26,840 --> 01:01:28,480
Probably because I've been 
injured so many times. 

1216
01:01:28,840 --> 01:01:29,880
Here you go. 
So this one's really 

1217
01:01:29,880 --> 01:01:31,880
interesting. 
So this is from Spears J 

1218
01:01:31,880 --> 01:01:35,160
Strength conditioning. 
It says carryover study. 

1219
01:01:35,160 --> 01:01:40,840
Training only the Bulgarian 
split squat produced a 5.7% 

1220
01:01:40,840 --> 01:01:45,840
increase in. 
Back squat one Rep Max training 

1221
01:01:45,840 --> 01:01:51,000
only the back squat produced a 
5% increase in back squat one 

1222
01:01:51,000 --> 01:01:52,400
Rep Max so in other. 
Words. 

1223
01:01:52,600 --> 01:01:55,680
Training Bulgarian split squats.
Doesn't matter if it's Smith 

1224
01:01:55,680 --> 01:01:58,800
machine dumbbell. 
Gets your one Rep Max on your 

1225
01:01:58,800 --> 01:02:01,800
barbell back squat higher 
according to this study and I I 

1226
01:02:02,080 --> 01:02:04,720
I haven't vetted it that much 
right and just for. 

1227
01:02:04,720 --> 01:02:08,160
Fun let me pick out one more 
here this one's this one's for 

1228
01:02:08,160 --> 01:02:13,480
you hack squat keeps axial 
loading preserving bone density 

1229
01:02:13,480 --> 01:02:15,920
signal while. 
Reducing the spinal. 

1230
01:02:15,920 --> 01:02:19,280
Shear via a fixed bar path of a 
barbell back squat. 

1231
01:02:19,280 --> 01:02:22,000
So it's pretty clear and these 
are these are I have actually 

1232
01:02:22,000 --> 01:02:23,560
have more. 
I have 7 different studies here 

1233
01:02:23,560 --> 01:02:25,640
that show there are other 
movements with that squat 

1234
01:02:25,640 --> 01:02:27,240
pattern that are just as 
effective. 

1235
01:02:27,560 --> 01:02:29,880
Without the risk. 
And then of course, I always 

1236
01:02:29,880 --> 01:02:33,560
love, you know, anecdotes here, 
but you know, I, I still just 

1237
01:02:33,560 --> 01:02:35,600
like you and your conventional, 
you know, deadlift. 

1238
01:02:35,600 --> 01:02:37,640
I still come back. 
To a free weight barbell back 

1239
01:02:37,640 --> 01:02:39,200
squat every now and then just. 
To kind of check it. 

1240
01:02:39,400 --> 01:02:41,760
I know. 
It's just like, hey, I remember 

1241
01:02:41,760 --> 01:02:43,840
you, you know? 
Yeah, exactly. 

1242
01:02:44,320 --> 01:02:46,960
And dude, same as the deadlift 
for me, I can, I can still right

1243
01:02:46,960 --> 01:02:50,280
now I can put 225 on a barbell. 
Back squat and I could probably 

1244
01:02:50,280 --> 01:02:51,280
do it. 
I don't know 15. 

1245
01:02:51,280 --> 01:02:54,040
Times right, but if I just 
dropped the weight a little bit 

1246
01:02:54,040 --> 01:02:56,680
and do a Smith machine and focus
on Bulgarian split squats and 

1247
01:02:56,680 --> 01:02:57,520
Smith machine squats. 
Thoughts. 

1248
01:02:57,520 --> 01:03:00,080
Dude, again, when it's time for 
me to lace up my sneakers and 

1249
01:03:00,080 --> 01:03:03,880
run, I just feel more like agile
and mobile, feel younger, more 

1250
01:03:03,880 --> 01:03:05,680
youthful. 
If I'm getting down off the 

1251
01:03:05,680 --> 01:03:09,120
floor playing with my kids, my 
body just feels better. 

1252
01:03:09,120 --> 01:03:10,440
And if there's. 
Anyone that's listening to this 

1253
01:03:10,440 --> 01:03:12,200
that says, well, it's because 
you're not doing it right, 

1254
01:03:12,480 --> 01:03:15,520
you're freaking wrong. 
Like argue with the statistics. 

1255
01:03:15,520 --> 01:03:18,720
And by the way, just one little,
I guess, hopefully persuasive, 

1256
01:03:19,320 --> 01:03:22,640
you know, reasoning here. 
Go look at where where fitness 

1257
01:03:22,640 --> 01:03:25,360
is moving. 
Go go find some of the really 

1258
01:03:25,360 --> 01:03:28,240
knowledgeable smart fitness 
influencers, whether it's 

1259
01:03:28,240 --> 01:03:30,840
YouTube or otherwise. 
Again, you know, Janicki and and

1260
01:03:30,840 --> 01:03:33,520
Nippered and some of these other
guys, they're all saying you 

1261
01:03:33,520 --> 01:03:35,720
don't need a barbell back squat.
And there's a reason. 

1262
01:03:35,720 --> 01:03:40,720
For it Dorian Yates I was. 
Just going to bring up IFBB pros

1263
01:03:40,720 --> 01:03:43,440
don't even have the back squat 
in their prep like it's. 

1264
01:03:43,840 --> 01:03:46,560
He's an animal and he said he's 
like, you know what, I didn't 

1265
01:03:46,560 --> 01:03:50,560
feel healthy or safe them 
paraphrasing back squatting. 

1266
01:03:50,560 --> 01:03:52,840
He's like, I know that like back
in the, you know, seventies, 

1267
01:03:52,840 --> 01:03:54,920
80s, that's what she did. 
He's like, you know what? 

1268
01:03:54,920 --> 01:03:57,240
I started doing Smith machine 
squats and hack squats because 

1269
01:03:57,240 --> 01:03:58,720
it felt better for me and he and
he's. 

1270
01:03:58,800 --> 01:04:00,080
You know he's. 
Confident, he goes. 

1271
01:04:00,080 --> 01:04:03,800
My my quads are the biggest on 
any stage that I ever and you 

1272
01:04:03,800 --> 01:04:06,000
look at someone like him as he 
ages. 

1273
01:04:06,000 --> 01:04:09,720
Versus like, say like a Ronnie 
Coleman, these these dudes are 

1274
01:04:09,720 --> 01:04:13,280
banged up, these like 80s, 
nineties body lifters that we're

1275
01:04:13,280 --> 01:04:16,040
all in on like the back. 
Swats and the look at you want a

1276
01:04:16,040 --> 01:04:17,640
case study? 
Just look at some of these guys.

1277
01:04:17,640 --> 01:04:20,200
What do you want to look like 
and feel like when you're 70 or 

1278
01:04:20,200 --> 01:04:21,720
80? 
And that's what this episode is 

1279
01:04:21,720 --> 01:04:22,880
all about. 
That's my pitch. 

1280
01:04:23,200 --> 01:04:25,040
Yeah, it's a good one, man. 
It's hard to argue with. 

1281
01:04:25,360 --> 01:04:26,920
Justin, do you think I missed 
any? 

1282
01:04:27,520 --> 01:04:30,120
In my top 8. 
Now, I mean that you we covered 

1283
01:04:30,120 --> 01:04:32,560
all the big ones that I feel 
like are the most, I don't know,

1284
01:04:32,600 --> 01:04:34,800
like everyone focuses on. 
I'm sure there's a couple 

1285
01:04:34,800 --> 01:04:37,400
outliers or some accessory 
movements that we could go back 

1286
01:04:37,400 --> 01:04:39,760
and forth on, but I don't really
have any of those off the top of

1287
01:04:39,760 --> 01:04:41,160
my head. 
So I think we did a really good 

1288
01:04:41,160 --> 01:04:45,840
job covering the the majority of
the the bases here, my friend. 

1289
01:04:45,840 --> 01:04:47,800
Well. 
We hope this episode was 

1290
01:04:47,800 --> 01:04:49,440
helpful. 
As always, if you got questions 

1291
01:04:49,440 --> 01:04:51,080
about moves, exercises, shoot us
an e-mail 

1292
01:04:51,080 --> 01:04:55,440
contact@strongerweekly.com 
letscontact@strongerweekly.com. 

1293
01:04:55,440 --> 01:04:56,600
We're happy to answer your 
questions. 

1294
01:04:56,600 --> 01:04:58,520
Justin man, your stud, thanks 
for being here again. 

1295
01:04:58,800 --> 01:05:00,920
Thanks for having me man. 
We'll see you next time. 

1296
01:05:03,320 --> 01:05:06,320
All right, folks, that is it for
today's episode. 

1297
01:05:06,320 --> 01:05:08,880
I hope you took. 
Something from that, and I hope 

1298
01:05:08,880 --> 01:05:10,840
I'm not coming across the wrong 
way here, right? 

1299
01:05:10,840 --> 01:05:15,240
Like I'm not saying that there 
is no benefit to doing say, a 

1300
01:05:15,240 --> 01:05:17,680
conventional deadlift. 
I'm not saying that there's no 

1301
01:05:17,680 --> 01:05:21,720
benefit to doing say, a barbell 
back swap, but what I am saying 

1302
01:05:21,960 --> 01:05:24,840
is that you can get the same, if
not better benefits without the 

1303
01:05:24,840 --> 01:05:26,920
risk factor. 
And that's all I'm saying. 

1304
01:05:26,920 --> 01:05:30,360
I mean, I think so many of us 
just kind of inherit these 

1305
01:05:30,360 --> 01:05:32,760
recommendations of these moves 
that have been been doing for 

1306
01:05:32,760 --> 01:05:37,080
30-40 years plus and they're 
completely unnecessary for most 

1307
01:05:37,080 --> 01:05:38,560
of us, right? 
We're not power lifters, we're 

1308
01:05:38,560 --> 01:05:40,400
not strength trainers, we're not
CrossFit athletes. 

1309
01:05:40,400 --> 01:05:42,640
And if you are, power to you. 
But if you're not and you're 

1310
01:05:42,640 --> 01:05:44,120
like. 
Me and you want to be able to 

1311
01:05:44,120 --> 01:05:48,480
lift weights and healthy weight 
deep, deep into your 40s and 50s

1312
01:05:48,480 --> 01:05:50,880
and 60s. 
That's what this episode was 

1313
01:05:50,880 --> 01:05:52,040
about. 
So we hope that it was. 

1314
01:05:52,040 --> 01:05:55,320
Helpful hopefully, maybe. 
You'll move away from some of 

1315
01:05:55,320 --> 01:05:58,040
those more dangerous lifts and 
into some of the safer ones and 

1316
01:05:58,040 --> 01:06:00,000
you'll get great benefits like I
have. 

1317
01:06:00,000 --> 01:06:03,680
And I have to say, man, I'm 41 
and thank God, praise God, I 

1318
01:06:03,680 --> 01:06:09,160
have not had any major, major 
reconstructive type surgeries or

1319
01:06:09,160 --> 01:06:11,880
injuries. 
I'm healthy, I can run, I can 

1320
01:06:11,880 --> 01:06:14,480
run long levels. 
I can do sprints and bursts. 

1321
01:06:14,680 --> 01:06:16,800
I feel athletic. 
I can do box jumps. 

1322
01:06:16,960 --> 01:06:20,040
I can lift heavy weights 
relative to my body. 

1323
01:06:20,160 --> 01:06:22,760
I've got a low body fat 
percentage, a high VO2 Max. 

1324
01:06:22,760 --> 01:06:25,800
Like all of the things seem to 
be working out and am. 

1325
01:06:25,840 --> 01:06:29,120
Am I an elite athlete in any one
particular area? 

1326
01:06:29,160 --> 01:06:30,960
Take strength training. 
Take endurance training. 

1327
01:06:30,960 --> 01:06:33,320
No, I'm not, but I'm pretty damn
satisfied. 

1328
01:06:33,480 --> 01:06:36,880
And what I'm most content with 
right now, it's just how healthy

1329
01:06:36,880 --> 01:06:39,320
my body feels. 
And it hasn't always felt this 

1330
01:06:39,320 --> 01:06:41,480
way. 
And I noticed I started feeling 

1331
01:06:41,480 --> 01:06:44,200
more healthy and mobile and 
agile and athletic when I 

1332
01:06:44,200 --> 01:06:47,320
started moving away from some of
these lifts that I just kind of 

1333
01:06:47,320 --> 01:06:48,920
again, inherited from this 
start. 

1334
01:06:48,920 --> 01:06:50,640
So I really, really hope it was 
helpful. 

1335
01:06:50,760 --> 01:06:53,720
And shout out to Justin Mazars 
for coming on the show, sharing 

1336
01:06:53,720 --> 01:06:56,320
his thoughts and bearing with 
all of the data and research 

1337
01:06:56,560 --> 01:06:59,200
that I threw at him. 
Love having Justin on the show. 

1338
01:06:59,200 --> 01:07:01,280
So thanks so much for joining. 
Always have to ask if you 

1339
01:07:01,280 --> 01:07:04,720
enjoyed the show or you know, 
someone that might please give a

1340
01:07:04,720 --> 01:07:07,640
rating, a review, share this 
with somebody that really just 

1341
01:07:07,640 --> 01:07:09,960
helps the podcast get out there 
and find more people to help 

1342
01:07:09,960 --> 01:07:12,720
them grow stronger weekly. 
So thanks for that. 

1343
01:07:12,720 --> 01:07:15,920
We've got some great episodes 
lined up here as we start the 

1344
01:07:15,920 --> 01:07:17,720
summer. 
We certainly hope that you'll 

1345
01:07:17,720 --> 01:07:21,120
join us again soon. 
If you're not following us on 

1346
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places like social media, 
Instagram, what not, you can 

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always just find a follow there.
We're always trying to put out 

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good information and insights to
help people with their health 

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and fitness goals. 
So that is it for this week. 

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Thank you so much for joining 
us. 

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Have a great May and a great 
start to your Summer 2026 and we

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will see you next time.