17 Exercises EVERY Program Needs!
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- เผยแพร่เมื่อ 15 มิ.ย. 2024
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These are 17 Exercises EVERY Program Needs that will get you stronger, more explosive, and athletic with Strength Coach Dane Miller.
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0:00 Why 17 Exercises?!
0:54 Exercise #1
1:25 Exercise #2
2:11 Exercise #3
3:40 Exercise #4
4:58 Exercise #5
6:08 Exercise #6
6:42 Exercise #7
7:12 Exercise #8
8:16 Exercise #9
9:26 Exercise #10 and 11
10:15 Exercise #12
10:44 Exercise #13
11:51 Exercise #14
12:43 Exercise #15
13:27 Exercise #16
14:17 Exercise #17
15:22 BONUS Exercise #18
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0:56 high bar back squat
1:26 bench press
2:12 front squat
3:41 push press
4:57 neutral grip pull up
6:11 SL mini hurdle hop
6:42 dips
7:12 RFESS
8:14 miracle GRO
9:26 sled push/pull
10:14 DB military press
10:43 power snatch
11:49 DB chest row
12:43 DB incline bench press
13:25 hurdle hop
14:23 clean
15:26 curl variations
I think I got a hernia from bench press but it was totally my fault
god bless you
I'm a simple man. I see new GS video on my feed, I open and hit like immediately. This channel and the Peak Strength app have been the best tools as someone who works out by himself at home. Appreciate it Dane!
RIP to Anthony
P.S. 17 is the day of my birthday and I've always considered it a great number. In Numerology it's said to represent change and progress. I think it's pretty fitting.
Thank you that means a lot and I think you're right, it's fitting. To his last day he was always aiming to do something better. A lesson we can all learn.
RIP Anthony Myers
☝
My condolences. He's not dead, as long as you remember him.
Another great video 👍 I do the majority of these already. I just started adding in front squats and cleans last week. Been working on technique from your videos. I'm amazed at how light I've had to go on the front vs my back squat but it's fun adding something new in.
Yes! Love these! This was a great reminder of some moves I haven't done in a long time. Also, yes on Anyone can do front squats. I have an 83 year client who does front squats (with a bar)! She's a rock star sprinter, too! 🏋♀
im grateful to you, i always train like average bodybuilder, now when i start your programs it gives me more strenght, more muscle, more motivation and more goosepumps. thanks for your help to young sportsmans
Really appreciate your videos the knowledge i have gained has really paid off in my day to day keep them coming
Great valuable content. Worth subscribing. RIP Anthony
Thanks for all of your help Dane! You’re the man 😎
RIP anthony. its dope you honored him like this
Thank you. KID was a beast
Great exercises🎯
R.I.P Anthony 17🖤
Thank you 💪💪
@@GarageStrength 🙏👊
Hey coach i’m loving these suggestions!!! I’m wondering how ling the rest should be in between the sets? Or does it depend on what your goal is? Mine’s increasing athleticism and being able to transfer my power in the gym to other sports
Great video thank you!
Thank you very much !!
Hi, great videos.I recognize behind you a poster of Pyrros Dimas.Wow.
Keep the good job.
If i wonder, yes i am Greek 🇬🇷🇬🇷
Can you do a video on calisthenics or just bodyweight program to include with BC many of us couldn't afford for long time and to maintain the lean we need something we could do at home everyday so could you guide us ???
awesome list. what about deadlifts?
RIP Anthony
RIP Anthony M.
Great video mate .
Thank you .
I am following you now cause yknow its scary a bodybuilder lookin big guy like you moves amazingly fast
Dope flipping tee my guy!!!
Wow I didn’t know you had lime disease coach, glad you are doing better 🔥
Thank you from England bro 🫡💯
I'm runner 🏃♂️ great video. thank you 🙏
Damn… Rest in Power Anthony Myers❤
☝☝
@@GarageStrength did he die suddenly by any chance?
You da man big Dane 💪🏾 🏐
Athletes have to love your videos, if not, they are not a real one. Thanks for your advices and i hope i can learn more.
I appreciate that!
I love this and RIP Anthony Myers
1:35 elbow extensors a.k.a triceps?
great video!
Have to try that last one
Hey can you do a video for tactical athletes?
t shirt game - on point!
holy shit, Dane, I've missed you so much.
What would be a good 5 day workout routine?
Funny you ask... try this th-cam.com/video/HXtdwpIhgE8/w-d-xo.html
I certainly don't feel so bad about how far I lean back during DB Military Press after watching this :D
What is your take on Lu Xiao Jun's statement that he does not do nor recommends bench press especially to professional weightlifters as it could restrain your shoulders mobility, and you might find it difficult to lock out your shoulders as a result.
I know you didn’t ask but in my opinion. As long as your doing movements that promote shoulder mobility for example his movement (lu raise) then it won’t negatively effect your shoulders range of motion or mobility
@@exoshredz6751 Your comment is welcome. We shared similar understanding but Lu Xiao's claim was entirely or almost never to bench press. Hence my curiosity how valid of a point that is.
Great
No DL?
hey guys what can i do instead if my gym doesnt has a sled machine
4:17 rotator cuff's RIP
Me before clicking the video: "Damn, 17 looks too much"
Me after watching the first 20 secs of the video: "Ok, 17 sounds about right"
🥲🥲
this man is obsessedf with the number 17xD
What can I do when I can‘t do a pull up
With the behind the neck push press, I've had physios say its too stressful on the back and should never be done. Have you ever had problems/thoughts on it?
If you ever want to throw a ball_ big no
Physio here: most physios are dipshits and are working from dated schemas. Its a great exercise so long as you load and progress slowly to build stress tolerance in the structures, dont drop the bar on your neck. Build the SKILL before you start focusing on heavy loading and you'll be fine. 🤘🏻😎
you can do behind the neck jerk and regular push press. separate them
Why no heavy pulls?
RIP Anthony fly high bro 🕊️
Any thoughts on muscle snatch to develop power for football, power overall?
Great exercise. Would use it less than power snatch because the bar speed is slower and is a trickier movement to do properly which can be hard to get football players to do since they're not as technical lol... but we had Nick do them. Definitely try them.
@@GarageStrength thank you...I started my son out on them and moving to powers. His school does not include any Olympic lifts. They are interested in power cleans but do not understand the front rack and the problems if you can't front rack. By the way, thanks for including front squats, my son is interested and I should be doing them, so thats a win.
So much swing and momentum with those bicep curls... and the dumbells dont even look that heavy? Doesnt seem to be doing much here?
Dealing with two years of Lyme. What worked for you?
"where was garage strength when I was 17 and in my prime" my friend just texted me lol!
yo thats wild... we were surviving lol
Most of these workouts are good a few are kind of stupid like the #18 and #14 and #4. #18 just dont do it, do normal preacher curls and focus on the eccentric part of the movement so basically the bottom half of the movement. #14 just do normal bent over rows its a classic you just cant beat it again focus on the eccentric part of the movement its more important then the concentric part of the movement. #4 is fine if you are doing it in front of your head behind runs the risk of fuckin up your rotator cuff and dont go down 6-8 inches drop the weight and control it going up and down dont use your momentum. #8 would be better if you had more range of motion. #2 dumbell bench is better because you use more stability muscles and you get more of a stretch on the eccentric part which is again very important. But my biggest takeaway from this video is dont copy this guys form on most of these exercises your better off doing full range of motion controlling the weight on the down and exploding up. Also exercises that stretch your muscles on the eccentric portion are gunna be better for any kind of muscle growth.
Chest supported rows take load off the lower back. After weeks of squats and deads, it needs a break
Chest supported rows take load off the lower back. After weeks of squats and deads, it needs a break
It's inspiring that he never quit, it's like: "what's your f-ing excuse?"
RIP Anthony 🙏🏾
Rest in peace Anthony Myers♥
☝☝
👏👏
10:38 What do you mean hypertrophy day, every day is a hypertrophy day isn’t it ?
No mate, this is to build athletic body not muscular heavy body to look good on the beach, these exercises are for athletes not bodybuilders
Damn. Rest in peace
☝☝
One of my favourites is legless rope climb
Rip Anthony Myers
Sucks if no access to a barbell at home like me...
Why no deadlifts..?
😐..... th-cam.com/video/9DKUZguJMB0/w-d-xo.html
Ive always been told that the reason to do deadlifts is to get better at deadlifts. Poor skill transfer, high risk of injury, better alternatives that are similar etc. could also be totally wrong lol
@@GarageStrength 👍
Everyone make fun on coaches elbow right now🤣
getting roasted every video now 😢
What did Anthony die of? Did he die suddenly?
Brain cancer
@@GarageStrength may he Rest In Peace!!
@@GarageStrength I had an uncle who died from Stage 4 brain cancer I'm April 2016. It was sad watching him deteriorate like that. #weneedacure #weneedacurenow
Bro my prograam has like 9 💀
17... WAY too young to go. RIP dude.
Deer tick gotcha huh?
Why aren't you using collars to keep the weight plates secure? On the chest press you can hear the plates rattling against each other. Even your students aren't using them. With the amount of weight you are using if these go off center good luck controlling them. Other than that liked most of the exercises.
Collars are great if you work out alone or you're inexperienced. Otherwise, they're really not necessary. If you're maxing, you have a spotter. On non max days, after some experience and strength gains, the bar is always even. I'm not huge by any means but I could see collars as a safety problem when the weight gets up there. If you fail and hundreds of pounds lands on your chest, I could see wanting the plates to fall off so that weight isn't stuck on your chest
@@pastaalalamborghini collars are great if you work out alone? other way around id say, getting the plates off on a failed bench is much easier without collars
Deadlifts💀
A true PA boy with the lymes disease lol
Great video, but to much product promotion.
RIP Anthony. Taken way too young.
☝☝
OmG he is so unfit...huffing & puffing
they were a lot of exercises... lol
Is there any movement where this guy DOESN'T use momentum!? Never mind the choices of exercises but the way he performed them was not very good. Far from full ROM, using momentum/swing. Naaaaah man.
Who cares? Does how HE does the movement change that they're effective? And if you really watched it he literally did 2 second holds at the bottom of the squats AND go check those pullups and dips again. Stop being a weirdo
Today’s sponsor is an absolute nightmare for real medical professionals. A “T number” without context is absolutely meaningless, and the overwhelming majority of people watching this video have perfectly sufficient T levels *for themselves*.
Does that kit measure receptor density? Does it analyze bone density? Does it look at any of the hundreds of signs of low testosterone that would give meaning to a lone, random lab value?
I’m kinda disappointed. Fly-by-night predators like Let’s Get Checked are harmful at best.
These are the 1,219 exercises you must do! LOL. These vids are ridiculous.
Pff i have knee problem, most of these exercises i canr do it 😢😢