I knew this was why I got so strong in the summer, doing mostly fronts, snatch deadlifts, cleans and push presses, thanks to that my ohp went up as well
Brilliant. This works for weightlifting for sport performance training perfectly. Don't worry about the technicality of the snatch and clean & jerk. Hit these three, throw in a day 2 of strength and day 3 of conditioning and you're going to be a monster. It's why I put these movements into the TFT-Thruster plan I wrote for my side project. Good stuff Coach Z.
These 3 exercises are almost the exact same in one day of a minimalist workout I built for low skill barrier to entry for sports with an explosive power demand (though I did snatch grip high pulls instead of SGDL and zercher squats were allowed as subtitute for front squat). The push press is a GOATed movement that I don't understand it's lack in popularity.
@@gotentk4 Rise in popularity in the 1950s with the origin of powerlifting along with the adoption in bodybuilding. This popularised the movement in the general population since that became more mainstream later on, especially in the US and Europe.
Reminds me of the Kloov power week-end competition, with 6 lifts : snatch grip DL, front squat, clean and strict press, jerk from the rack, hang snatch and thrusters.
All 3 of these are in my routine, I front squat twice a week. I alternate between clean stance deadlifts and snatch grip deadlifts and alternate between push presses and strict press I can also back up Zack’s statement on front squats not deadlifting for 4 months I went back to movement one day for fun and added 15kg to my PR, so what Zack says about front squats is 100% true
I love youe videos, they are always straight forward no bla bla. I am at the start of my weightlifting journey after a year of regulat strenght training and your videos are THE best on YT imo. Thanks for your effort!!
Makes great sense. Very appealing. One thing that surprises me is doing it only once a week. I’ve experimented with a lot of types of strength programmes and the thing that works for me is frequency and intensity; maxing out every day and switching out the movements when I start to stall is where I make the most progress, and these kinds of movements are perfect for it.
i have never Olympic lifted...i have never crossfitted...i have done powerlifting...i am a bodybuilder at heart...i love this mans passion, i truly find you entertaining and i think Olympic lifts are way more of a spectators sport for sure. my question without sounding like a scrub is...y do freewieght squatting to build strength at all...the instabilities involved and lack of isolation which u try to achieve in the front squat are hindering your goals...the linear hack squat allows pushing to complete failure safely and isolates and development of the quads is superior...not saying to never do the lift it does require practice but the method of this strength building seems not optimal...zack if u read this please hit me up and let me know if uve ever tried them to enhance your skills b4
That's the heart of my regiment. I alternate strict and push pressing, front and SSB squats, snatch grip deads and high pulls. Add in dips and pullups, sled, and maintenance work. Builds strength and aesthetics... I also do heavy cheat barbell rows instead of deads sometimes.
I've been trying to get my friends to focus on front squats and snatch grip deadlifts more. I added them in after getting a sikastrength program and it's hard to describe but I feel over all more athletic compared to before and along with my squat and clean going up substantially I also now deadlift more convential than I do sumo which is secretly what everyone wants.
Saying this before completing the video. Z press gave me crazy good results while I wasn't training bench press. Basically, find the most disadvantaged variant of the movements you seek to improve, and max them out as safely/effectively as possible.
Great idea, great vid. I'm 57 and after spending first 14 months of Covid in Cambodia w plenty of gym closures, hard to find quality protien and then a broken toe I came back 2 years ago to ATX and was weak as hell. I was huffing n puffing doing 5 rep deadlifts w 135 lbs. Then I spent 6 months doing Dead Snatch Pulls instead but going slow on negative. I mostly did sets of 5. Never had any more than 100 lbs on bar. After 6 months I tried 185 lbs Deadlifts for sets of 5 and did it no problem. Then I did 205 lbs Deadlift for 4 reps. I never did 1 deadlift that entire 6 months and never did a Dead Snatch PULL more than 100 lbs. You speak the truth Zach... Thanks
This video is so cool! I was thinking of doing un A and B training like SS but with these movements. A: Front squat Push press Clean grip deadlift Row B: High bar squat BTN push press Snatch grip deadlift Snatch grip rows What do you think? Wh
Cool part is they compliment each other in a single workout as well. Back when I was in college almost 20 years ago now I could only train 2x per week and this was one of my days exactly. Closest I ever got to dunking a basketball at 5’6”, 3 fingers on top of rim.
All I did was snatch cj and fs for three years, and pr’d on back squat , bench press, chest to bar pull-ups , thrusters, muscle ups increased without practicing them .
I am 31 years old and have been training since I was 15-16 on and off mostly on and also done Martial arts for several years as well, I trained mostly "like a bodybuilder" the last 8 months or so I have changed to a more strenght based training my deadlift went from like 175kg or so to now 240kg, my current goal is to get to 250kg then focus more on my squat that is currently 190kg.
@@LucasDimoveo 92.7kg as of Monday, I have been dropping in weight for a while now while all my lifts go up. I am not lean but not a fat slob ha I am 5foot 6.5 inches as well I am pretty big even more so for my height. Want to drop down to around 80-82kg (around my fight weight) just have more size now than when I was fighting.
@@LucasDimoveo Thanks bud :-) My Squat is down a little bit since I have been putting so much into my deadlifts I have 3 days to train I work 4 days all 12-13 hours long all nightwork. So my training days are Back, Legs and chest with some accesoris work. change the order around but its starting to take its tole tbh, going to throw in some more volume work every other week should help a bit. But thanks :-) working hard and alot of it is mental in my eyes. Keep it going bud :-)
Love snatch grip deads and front squats. But for me and my programing, I use them as secondary movements. That doesn’t mean I don’t do them heavy but by their nature they are lighter. I use the reduced capacity for load to help regulate my total training volume.
I've been unable to workout consistently because of work scheduling and have been doing something similar twice a week. Nice to now I'm not totally off base even if I'm not a full on weightlifter!
This has the added benefit that the numbers seem to be similar magnitude, whereas in powerlifting, the squat and deadlift disproportionately contribute to the total, and even more so in the crossfit total (aka strengthlifting total) since the strict press is even lighter than the bench. Maybe this could be the Telander total? These would also be good for strongman. Front squat is very important as it mimics front-loaded carries. The push press is the pressing staple. Even though strongman has a lot of hip hinge-type events like deadlifts for reps, 18 inch deadlift, etc., snatch grip would still be very good for that upper back and posterior chain strength, and still behaves as you intend to be a happy medium between the different strength sports.
Zack, any thoughts on the Pendlay Total? Made by Glenn Pendlay: Back Squat,Power Clean, Push Press. It's more for field athletes, football, fighters... I suppose.
Excelent video. I agree that the front squat is a awesome exercise, but saying that increases the deadlift by itself i don't know. The athlete who did that didn't deadlift but i am certain that he did weightlifting pulling movements that strengthened the upper body which the front squat don't do directly. Just a quick question what do you think is the perfect ratio between the squat and the front squat for weightlifting and for powerlifting respectively? Thanks
I hated doing aB workouts and couldn’t find my depth or groove in back squat . I did nothing but front squat for three months . Progressing from 135 to 285. As a result my core became solid and when I tried back squat it blew up by 40+ pounds
I've always wondered why Weightlifters don't utilize a safety bar squat? Mechanically it is closer to a front squat, but saves some wear and tear on the shoulders.
I have found that clean deadlifts and clean pulls have helped accelerate my clean from 85kg to 130kg. Do you think that replacing the clean deadlift with the snatch deadlift would be a better move? I’m afraid of messing with something that works
A few days ago I hit my first 200kg front squat after not training it… pretty much ever. I do think the deadlift and low-bar squat train the front squat.
There’s a high unilateral/bilateral debate in S&C. Love to hear about your thoughts and if you include anything? Obviously your sport is bilateral, but there have been benefits seen that translate to bilateral movements. Keen to hear what you think - your 1 regular female viewer
Bilateral movements allow more force and more weight to be lifted = greater strength stimulus. Unilateral are good for strengthening smaller stabilisation muscles but won't necessarily increase your overall strength. I don't really do them just cos they tale twice as long to do in a session 😆
Trying new things.. gave this ago but nowhere near as heavy.. first time ever doing front squat bar never touched my shoulders.. not flexible enough so added back squat.. but thanks for the vid
I must agree with your comments on the front squat. I got into Olympic lifting in my late 40's and had done a few years of powerlifting previously. I got my front squat up to 185 kg, and I found that I was the strongest I had ever been, was awesome seeing as I love doing front squats! I found I was way stronger in general than powerlifting ever made me
Subscribed! May I know how long does it takes for you to complete the whole session? Due to time constraint I try to hit the gym 3 days per week in less than an hour, preferably 45 minutes. But mostly it took me around 60 minutes in the gym.
Check out my patreon with over 50 programs for $5/month! patreon.com/zacktelander
This is Pendlay's old program. Front squat, snatch grip deadlift, push press.
Instruction unclear. Doing 3x5 bench press
🤔
🤣
While drinking a gallon of milk with some hip draaaahhhhvvvveeee.
I love sets of fahve
@@rylonyoung2971 as long as you use hip drahve
Can confirm, front squats are immaculate. My biggest deadlift PRs have always come on the heels of front squat training blocks.
As Zack said in the video, I'd debate the single most important movement in strength/sports performance. S tier movement.
Same here. I was doing light technique with snatch and c&j but the bulk of my training that was devoted to FS. I love and hate the FS
What do you guys think of Zercher Squats ?
The elusive frontsquatch roaming the forest with huge quads and enviable t-spike mobility.
What do you mean T-Spike mobility?
@@AJAllen31t spine? (Thoracic spine)
Front Squattin has improved dramatically physically and mentally.
I hope you guys know you make my day every time you upload a lift companion and motivate me to train harder and get better every day
they motivate me to train better and get harder every day
I knew this was why I got so strong in the summer, doing mostly fronts, snatch deadlifts, cleans and push presses, thanks to that my ohp went up as well
Brilliant. This works for weightlifting for sport performance training perfectly. Don't worry about the technicality of the snatch and clean & jerk. Hit these three, throw in a day 2 of strength and day 3 of conditioning and you're going to be a monster. It's why I put these movements into the TFT-Thruster plan I wrote for my side project. Good stuff Coach Z.
These 3 exercises are almost the exact same in one day of a minimalist workout I built for low skill barrier to entry for sports with an explosive power demand (though I did snatch grip high pulls instead of SGDL and zercher squats were allowed as subtitute for front squat).
The push press is a GOATed movement that I don't understand it's lack in popularity.
why do you think bench press is more popular than push press?
@@gotentk4 simply bigger numbers, people like big numbers
@@gotentk4 Rise in popularity in the 1950s with the origin of powerlifting along with the adoption in bodybuilding. This popularised the movement in the general population since that became more mainstream later on, especially in the US and Europe.
It has low popularity because it is hard... doing more than 3 reps in it usually gets most people huffing and puffing. Its about ego, haha
@@gotentk4 I think big chest is hard to resist for gym bros, so bench wins...
I can't believe this is a year old, so glad I found it
We also have the weighted calisthenics total: muscle up, squat, dip and pullup
A final fantasy 8 outro track? I see you're a man of culture
Reminds me of the Kloov power week-end competition, with 6 lifts : snatch grip DL, front squat, clean and strict press, jerk from the rack, hang snatch and thrusters.
Thanks for this comment, had no idea about klokov's competition. Dude has a godlike strict press
All 3 of these are in my routine, I front squat twice a week. I alternate between clean stance deadlifts and snatch grip deadlifts and alternate between push presses and strict press
I can also back up Zack’s statement on front squats not deadlifting for 4 months I went back to movement one day for fun and added 15kg to my PR, so what Zack says about front squats is 100% true
I am just curious if snatch grip strength might also contribute to the improvement of the deadlift in both your and Zach’s case
Love how the song at the end caught me completely by surprise. IYKYK.
I love youe videos, they are always straight forward no bla bla. I am at the start of my weightlifting journey after a year of regulat strenght training and your videos are THE best on YT imo. Thanks for your effort!!
“Push knees into the ground on the way up.” Just tried it and it’s absolutely the perfect cue!
thats the kind of content I love. Plain and simple, no bs, just improve. GREAT STUFF!!!
Ok Zach. Anyone tell you you seem to remind them of the actor Vince Vaughn? Keep it up. Fun, honest and educational! 🎉
zack I always get something very valuable from your videos, my training always improves as a result. I appreciate the content!
Makes great sense. Very appealing. One thing that surprises me is doing it only once a week. I’ve experimented with a lot of types of strength programmes and the thing that works for me is frequency and intensity; maxing out every day and switching out the movements when I start to stall is where I make the most progress, and these kinds of movements are perfect for it.
i have never Olympic lifted...i have never crossfitted...i have done powerlifting...i am a bodybuilder at heart...i love this mans passion, i truly find you entertaining and i think Olympic lifts are way more of a spectators sport for sure. my question without sounding like a scrub is...y do freewieght squatting to build strength at all...the instabilities involved and lack of isolation which u try to achieve in the front squat are hindering your goals...the linear hack squat allows pushing to complete failure safely and isolates and development of the quads is superior...not saying to never do the lift it does require practice but the method of this strength building seems not optimal...zack if u read this please hit me up and let me know if uve ever tried them to enhance your skills b4
That's the heart of my regiment. I alternate strict and push pressing, front and SSB squats, snatch grip deads and high pulls. Add in dips and pullups, sled, and maintenance work. Builds strength and aesthetics... I also do heavy cheat barbell rows instead of deads sometimes.
Your program sounds great, would love to learn more about it in detail, particularly the sets and reps and splits!
Push press does wonders . Love to do them during my week
I've been trying to get my friends to focus on front squats and snatch grip deadlifts more.
I added them in after getting a sikastrength program and it's hard to describe but I feel over all more athletic compared to before and along with my squat and clean going up substantially I also now deadlift more convential than I do sumo which is secretly what everyone wants.
Would be sick to see a collab with Dane from Garage Strength
Final Fantasy VIII music in the outro had me in the feels.
Balamb Garden ftw 🙌
Starting to program for next week. Gonna get these in the mix.
Just got our of the gym, love this workout 💪. Fun, feels good and finished within
learned something .. love it when TH-cam just throws this to my algorithm
Glad you corrected the order (13:21). Nice numbers and an interesting plan. Liked, subscribed and rang the bell.
Saying this before completing the video. Z press gave me crazy good results while I wasn't training bench press.
Basically, find the most disadvantaged variant of the movements you seek to improve, and max them out as safely/effectively as possible.
dude that knees down que has helped my zercher squat a lot. I dont have the mobility with really long arms for the front squat.
I have back issues and back squats mess me up, but front squats help everything.
Zack, how about zercher over the front squat… what do you think… the front squat with long arms is a little hard.
I guess great minds think alot: Alan Thrall included front squats and push press to his top 10 exercises
Awesome 👍. I'm just getting started with resistance training I hope to start doing these lifts someday
Great idea, great vid. I'm 57 and after spending first 14 months of Covid in Cambodia w plenty of gym closures, hard to find quality protien and then a broken toe I came back 2 years ago to ATX and was weak as hell. I was huffing n puffing doing 5 rep deadlifts w 135 lbs. Then I spent 6 months doing Dead Snatch Pulls instead but going slow on negative. I mostly did sets of 5. Never had any more than 100 lbs on bar. After 6 months I tried 185 lbs Deadlifts for sets of 5 and did it no problem. Then I did 205 lbs Deadlift for 4 reps. I never did 1 deadlift that entire 6 months and never did a Dead Snatch PULL more than 100 lbs. You speak the truth Zach... Thanks
Really, you're videos are so damn enjoyable. Amazing camera angles and awesome content/info.
one off your best videos
Me and my friends do powerlifting two totals. Front squat, OHP, and zercher dl. Or PW3 zercher squt. Weight dip, jefferson dl
Can't snatch at my home gym but this gives me ideas on how to add the snatch movement at home. Will have to strict press while seated too :(
implimented this into my training with the push press, front squat and snatch deadlit. seeing results already
It is nice to hear, that front squat is so hight rated. I really struggle with back squats, because of my long legs.
This video is so cool!
I was thinking of doing un A and B training like SS but with these movements.
A:
Front squat
Push press
Clean grip deadlift
Row
B:
High bar squat
BTN push press
Snatch grip deadlift
Snatch grip rows
What do you think?
Wh
Do you ever use bands on your strength lifts for explosive training?
Cool part is they compliment each other in a single workout as well. Back when I was in college almost 20 years ago now I could only train 2x per week and this was one of my days exactly. Closest I ever got to dunking a basketball at 5’6”, 3 fingers on top of rim.
All I did was snatch cj and fs for three years, and pr’d on back squat , bench press, chest to bar pull-ups , thrusters, muscle ups increased without practicing them .
I am 31 years old and have been training since I was 15-16 on and off mostly on and also done Martial arts for several years as well, I trained mostly "like a bodybuilder" the last 8 months or so I have changed to a more strenght based training my deadlift went from like 175kg or so to now 240kg, my current goal is to get to 250kg then focus more on my squat that is currently 190kg.
How much do you weigh?
@@LucasDimoveo 92.7kg as of Monday, I have been dropping in weight for a while now while all my lifts go up. I am not lean but not a fat slob ha I am 5foot 6.5 inches as well I am pretty big even more so for my height. Want to drop down to around 80-82kg (around my fight weight) just have more size now than when I was fighting.
@@yagsipcc287 you are super strong! I’m 5’7 at 190lbs /88kg, and can’t back squat over 184kg
@@LucasDimoveo Thanks bud :-) My Squat is down a little bit since I have been putting so much into my deadlifts I have 3 days to train I work 4 days all 12-13 hours long all nightwork. So my training days are Back, Legs and chest with some accesoris work. change the order around but its starting to take its tole tbh, going to throw in some more volume work every other week should help a bit. But thanks :-) working hard and alot of it is mental in my eyes. Keep it going bud :-)
Love the content ZT. Gonna get one of those shirts, great design!
Love snatch grip deads and front squats. But for me and my programing, I use them as secondary movements. That doesn’t mean I don’t do them heavy but by their nature they are lighter. I use the reduced capacity for load to help regulate my total training volume.
A cue for the SDL I’ve heard that I found helpful was “legs strong Low back working”
2:25 No, that just shows how little the DL has to be trained. DL goes up by doing other movements besides front squatting.
I've been unable to workout consistently because of work scheduling and have been doing something similar twice a week. Nice to now I'm not totally off base even if I'm not a full on weightlifter!
Love the zynachino throw at the start
i love these 3 exercises, alway have had at least one of these in my program, the line of thinking seems sound.
Awesome info and that tune that played at the end of your video😀FF8 classic
This has the added benefit that the numbers seem to be similar magnitude, whereas in powerlifting, the squat and deadlift disproportionately contribute to the total, and even more so in the crossfit total (aka strengthlifting total) since the strict press is even lighter than the bench. Maybe this could be the Telander total?
These would also be good for strongman. Front squat is very important as it mimics front-loaded carries. The push press is the pressing staple. Even though strongman has a lot of hip hinge-type events like deadlifts for reps, 18 inch deadlift, etc., snatch grip would still be very good for that upper back and posterior chain strength, and still behaves as you intend to be a happy medium between the different strength sports.
Zack, any thoughts on the Pendlay Total? Made by Glenn Pendlay: Back Squat,Power Clean, Push Press. It's more for field athletes, football, fighters... I suppose.
Great tips and advice. How many days a week should I do this? And what days do you recommend?
Excelent video. I agree that the front squat is a awesome exercise, but saying that increases the deadlift by itself i don't know. The athlete who did that didn't deadlift but i am certain that he did weightlifting pulling movements that strengthened the upper body which the front squat don't do directly. Just a quick question what do you think is the perfect ratio between the squat and the front squat for weightlifting and for powerlifting respectively? Thanks
Catalyst Athletics has these ratios online
Love pushpress, such an underrated one.
I agree to all of those lifts! Good choices!!
Hey man. Good info, good form and good luck.
Yeah, I can see someone getting pretty frigging strong doing these consistently.
I hated doing aB workouts and couldn’t find my depth or groove in back squat . I did nothing but front squat for three months . Progressing from 135 to 285. As a result my core became solid and when I tried back squat it blew up by 40+ pounds
love this! Keep up the great wwork Zack
I've always wondered why Weightlifters don't utilize a safety bar squat? Mechanically it is closer to a front squat, but saves some wear and tear on the shoulders.
I have found that clean deadlifts and clean pulls have helped accelerate my clean from 85kg to 130kg. Do you think that replacing the clean deadlift with the snatch deadlift would be a better move? I’m afraid of messing with something that works
If it works for you don't change a thing. They're just giving suggestions for people who are looking for different ideas
Ive trained pretty hard three days in a row but I have to try this tomorrow
A few days ago I hit my first 200kg front squat after not training it… pretty much ever. I do think the deadlift and low-bar squat train the front squat.
How does the low bar have transfer to the front squat?
There is also the Pendlay total. Max Clean, Squat And Push Press.
Grams and grams of winstrol.
There’s a high unilateral/bilateral debate in S&C. Love to hear about your thoughts and if you include anything? Obviously your sport is bilateral, but there have been benefits seen that translate to bilateral movements. Keen to hear what you think
- your 1 regular female viewer
Bilateral movements allow more force and more weight to be lifted = greater strength stimulus.
Unilateral are good for strengthening smaller stabilisation muscles but won't necessarily increase your overall strength. I don't really do them just cos they tale twice as long to do in a session 😆
Dude these are good lifts! You are strong!! Good lifts for overall strength increase?
Can’t agree with you anymore. Awesome video!
I usually start with push press, followed by front squat, then snatch deadlift with last set adding shrugs.
where can i get an explanation of what RPE/RPA ratio amounts should be. thanks!!
Great video!!!
End music is from Final Fantasy. Loved that
Great video and great content ! Nice work Zack !
wondering if we can substitute a conventional deadlift with the snatchgrip deadlift? why or why not?
Hey Zack. Great content. What’s your suggested reps/set scheme for this and number of days training per week/split.
I’m sure he said work up to a 3 rep max on all movements.
Is the second one not just a regular deadlift? I’m curious what the distinguishing factors are between the two?
Zack dropping gems
Is it fine to replace the snatch grip deadlift for clean/snatch high pull ? Thank you
can we PLEASE invent the front squatch
I was just wondering what was the best bang for my buck and then I saw this video. I love TH-cam
I love doing Snatch grip Deads and Frankenstein squats
There's also the other total. Consist of: Clean, Bench press & OHS
Will the zombie front squat help ? I have zero front rack mobility.
Trying new things.. gave this ago but nowhere near as heavy.. first time ever doing front squat bar never touched my shoulders.. not flexible enough so added back squat.. but thanks for the vid
Yep, these three are a perfect foundation.
What is Zack height and weight? It makes proportioning the weight loads easier.
I fear and love front squats lol working on my knee health before I get back under a bar to do any squats at all tho. By June I think
I must agree with your comments on the front squat.
I got into Olympic lifting in my late 40's and had done a few years of powerlifting previously.
I got my front squat up to 185 kg, and I found that I was the strongest I had ever been, was awesome seeing as I love doing front squats!
I found I was way stronger in general than powerlifting ever made me
what is it now? how old are you now? Just curious, I'm 52 and approaching 140 kilos
I've chopped it even simpler than that. Clean and press with a front squat between the clean phase and the press phase.
That’s called a thruster.
Subscribed! May I know how long does it takes for you to complete the whole session? Due to time constraint I try to hit the gym 3 days per week in less than an hour, preferably 45 minutes. But mostly it took me around 60 minutes in the gym.
Great stuff!