9 Powerful Exercises to Increase Athleticism
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- เผยแพร่เมื่อ 9 พ.ค. 2024
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This video lists some of the most powerful exercises for increasing athletic performance. If you want to run faster, jump higher, balance better, increase endurance, boost explosiveness, and get stronger... these moves will help you get there.
This is one of the main goals of functional training, but it applies outside of pro athletes and sports teams!
I think this kind of training can benefit more people. I believe everyone should aim to increase athleticism; so that they can be more competitive in sports, be more capable doing manual work, and feel more energetic and pain-free.
I've seen my own jump height, in particular, increase significantly since adding some of these. There are loads I've left off though. One of my favourites absent from this list is the goblet jump squat. But I've raved about that a LOT in previous videos...
I'd love to know your top exercises that increase athleticism down below.
Enjoy and thanks for watching!
People seem to like it when I add chapters to these lists, so here you go:
00:41 Banded Lateral Walk
01:14 Barbell Hip Thrust
03:45 ATG Split Squat
04:51 Bag Drag
06:20 Sandbag Snatch
07:18 Med Ball Slam
07:58 Med Ball Rotational Throw
08:37 Nordic Curl
09:16 Single Leg Leg RDL - แนวปฏิบัติและการใช้ชีวิต
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first
Hey Adam, Chris Duffin at Kabuki Strength did a video on the barbell hip thruster and some more functional alternatives. Maybe you'd like to check that out and tell us what you think? Thanks for the video bro!
Had a slight shock when for a moment at 2:54 0_0
So that’s why you’re so handsome
What camera system do you film with?
A lot of people think of athleticism only in terms of sports performance, but a certain level of athleticism is needed for longevity and the ability to handle daily tasks 💪🏾
A level of athleticism just makes everything better!
Daily tasks hit different when you get older…Throwing your back out while dumping your trash is not the move
I completely agree with you on that friend. I tried MMA for 3 months before Covid-19 pandemic hit the world. My coach used to make us do 1 hour of warm up and functional exercises. After that a 5 min break and a non stop MMA session. 🔥
It benefited in a lot of ways. I was more energetic, agile and it boosted my confidence.
(Please don't mind my English. Working on my grammar)
On the other hand, doing traditional body building exercises is great to start building muscles. And to gain strength in the beginning.
Eventually, we must work harder to start doing functional and athletic training too.
It'll help us grow in a lot of ways we can't imagine right now.
The best thing is the dopamine that hits after all the hard core workout 💪😀
Thats because all out sprinting and vertical leaping are improved when there is a target or being chased, therefore sports. Athleticism (explosiveness) is inherently dangerous and risky to the body. You cannot be athletic without the movements falling under a specific sport. GPP does not equal Explosive training... two different animals.
@@user-br5sk9zn3y Hi, what does GPP stand for ?
Fitness seems to be going with MMA multidisciplinary approach and I'm loving it. So many people taking bits from each other and making a new, more complex and comprehensive discipline
Not to mention even MMA today is miles ahead of where it was only a couple decades back lol
We live in some exciting times
It seems to be a natural part of learning -- we break a subject into pieces because the whole is too big and complex (and different parts interest different people), then after the pieces have all been fully understood by different people, they start to learn from each other. Finally, everybody ends up knowing what they need to about the original topic. Sort of a naturally-occurring social version of parallel processing.
0:45 Banded lateral walk
1:15 Hip thruster
4:00 ATG split squat
4:50 Sled push / Bag drag
6:20 Sandbag snatch (if injury free)
7:20 Med ball slam
8:00 Rotational throw
8:45 Nordic curl
9:15 Single leg RDL
Not all heroes wear capes
Thanks a lot
As a personal trainer, I can’t even begin to explain how awesome & helpful all of your videos are man. Truthfully we need more content creators like yourself bringing attention to the value, enjoyment & benefits of functional work. You’re amazing, please keep doing what you’re doing and thank you so much for the info in all your videos!
Same ive been fully certified a year now
Hey, ik youtube comment section aint the best place to ask this but im thinking about being a personal trainer. What is the process like to get certified? Is it a long process? Do you need to be in too tier shape? Or just moderately fit. Im a fit dude but im not huge, dont know if thatll effect my chances of becoming a personal trainer lmao
@@jashardwallington Hey, ik youtube comment section aint the best place to ask this but im thinking about being a personal trainer. What is the process like to get certified? Is it a long process? Do you need to be in too tier shape? Or just moderately fit. Im a fit dude but im not huge, dont know if thatll effect my chances of becoming a personal trainer lmao
I like how he always says "Hope you found this useful and interesting", as if anything coming from this guy isn't useful and interesting. Such a humble guy!
Just throwing out the ATG split squat helped me profoundly with my patellar tendonosis in my left knee. I had to do the regressions but after about 6 months of doing it consistently (and slowly progressing) I'm doing it with 10lb dumbbells and what was excruciating knee pain is immensely better.
the hip thrust really helped me not getting hamstring injuries running/sprinting
Perfect timing. Training my 15yr old daughter up at minute for high level rugby and will incorporate all these ex's into her summer program . In my day it was tyre drags and hill sprints ,uphill and downhill.
Hill sprints are still excellent. Definitely incorporate them!
When I was a kid, I used to sprint. One of our exercises was to jog 400m on our tiptoes. That was a killer but I honestly felt that helped me so much.
I'd add KB swings and Turkish get ups to the list too 👌 for overall athleticism, the carryover is insane. My bjj improved heaps.
I was thinking the same. First one is for explosive power and second one is great for core stability
Do a video on Marvels taskmasters photographic reflexes
That will be cool
Adam, some tips for the Nordic curl at home.. use a twistable door pull up bar and set it up so there's just enough space for your heels to fit under. I've been using this for a few weeks now and it works great! Another option is to take a towel, tie a knot in two parallel (rather than diagonal) corners. Put the knotted sections on one side of a door, slide the remaining fabric under, and close the door. The towel technique works ok, but requires a door with a gap large enough to fit a towel under. Hope this helps, and as always, love your videos!
I simply put two knots in a belt and feed the loop under the door. Additionally, I tie one end of a band around the door handle and other in the gap between the other side of the door and door frame to allow me to work through the full range. The band goes around my chest/under arm pits.
@@ianshaw6085 A belt is a good idea, hadn't thought of that! Cheers for sharing, I'll have to try it next time I'm travelling.
a family member could hold ur legs down
You can also hang a weighted barbell on your rack if you have one and put your feet under that
I have straps for my rings that I use all the time. One use is for isometrics, but another use is that I put the straps under the door to hold my ankles during the nordic curl. The rings are thick enough to not slide under the door, effectively locking the straps in place (similar to the knot in the towel idea). So far they are useful for me and the gymnastic ring straps have measurements on them so if you wanted to, you could record the length of the loop so you can quickly and consistently recreate the preferred loop size for your ankles.
The burpee pull-up is a great tactical full body move. Teaches how to get to your feet and out of cover fast with the pull-up to practice wall climbing or rope climb
The plate farmer carry is one I use to train the grip (because I have to pinch the weight) as well as the forearms and traps
I've been imagining that a burpee to a muscle up would probably be the closest thing to an all body cardio strength endurance exercise
@@Alltheworldisafamily true, but I’m still working on my muscle-up. But I’ll do a wall climb over or use a rope if I can, but I typically only have a pull-up bar
Can you describe exactly what that is?
EDIT: What is a burpee pull up? I'm guessing it's: Standing >> Push up >> Jump Up >> (without touching the ground) >> Grab the bar for a pull up >> Drop back to standing.
Is that it?
@phredbookley183
unfortunately you've made it double complicated and know it. Jump and grab bar at same time is right ✅️. ✅️
Thank you so much I saw the bag drag yesterday and smashed it at the gym today. Biggest smile on my face for a long time.
Stumbled upon your channel about a month ago, and I couldn't be happier. Incredible content!
So glad I got recommended this TH-cam channel, fantastic and informative content...thank you so much 🙏🏻..I’m a 50 year old stunt rider with bad shoulders and bad knees, I was on the point of giving up and I’m hoping with these methods I can carry on riding for a while longer, thank you Adam 💪🏻🙏🏻
you should make a video about how you would make a week routine around mobility and athleticism, i am grateful for having your presence in my life, you have helped me through my own body! thank you for that! have a good one man xx
Thank you so much for your research on exercises & simplifying training techniques. Your enthusiasm & knowledge is so much better than most of my university lecturers.
Loved this vid. I recently added gymnastic rings to my workout to help build my pull up ability. I hold on to the rings at a comfortable angle and pull myself upward. After just a few weeks I'm improving.
This list is like reading my current To Do list. I love the bag crawl modification since I don’t have the funds for a sled yet!
Thanks for the constantly great content and keep it up!
Bear crawl isn’t without the bag itself is an awesome core building exercise which we done for our military fitness training
I do something similar to the “bag drag” but I use my rock climbing harness and climber’s rope to attach a piece of drift wood to do a “log drag” on a sandy beach. Pulling on the sand gives you nice foot mobility, it’s been really effective in strengthening my legs.
Awesome idea 👌
That’s bad ass, gonna have to try that! Thanks!
I've had a couple of motorbike accidents over the last few years and have only just managed to get physio sorted thanks to lockdowns/pandemic, couple that with a desk job and working from home and my legs are in a right mess, stumbled across your channel whilst looking for material to help with the physio and they've been super helpful. Gives me something to look forward to when i progress from the physio and also has given me some motivation to get my physio done in the first place. Thank you
Man, you provide really good videos. Never ending source of information and inspiration. Thank you so much! 🙏🏻👊🏻
Thanks for this one. I started working out again; the other day on a brisk walk I decided to hit a sprint for a few yards. One thing I immediately noticed was my hip area feeling like rusty gears trying to get turning. In the past I never paid excessive attention to the hip/glute area, aside from basic squats and deadlifts, but with this info I'm ready to go!
By the way, I've been using Tiege Hanley for a while now; good stuff!!
Your physique is impeccable. Very balanced and has a really intense athletic look to it
Interesting video as always. I love when you're talking about some kind of "underestimated" exercises.
Also, there is something I didn't get yet about your training: are you training every day ? You did a video about recovery but I don't remember a video where you talked about rest days.
Great work. That Nordic is extreme. You are looking strong on it. It takes years to master it for most people from what I can tell.
Mr. Bioneer.. Hello mate.. I'm 45, and have been not as active as I once was... Your channel's no nonsense, direct approach to what matters and what is important has been a great source of inspiration. Your formula for information, audience captivation... just works. I ain't no athlete, and I'm just starting out... But thanks... Keep on truckin..
Watching this channel and implementing what I see here in my own training feels like I'm actually improving myself in a way that's fun and practical. Don't see myself going to conventional weightlifting ever again
Brilliant demonstrations of all those athletic movements. Loads of those look challenging and worthwhile, especially for longevity, which is often overlooked too.
Cheers 👍
Hi Adam, I think me and many others would love a workout / best exercise video in relation to MMA!
Loved the channel for years now :) great work
Greatly informative contents. Awesome for twicking gym session routines to make workingout/training more exciting everyday. I have the whole gym for myself at 4 am so don't concerns of someone thinking my bear crawls etc are odd! Looking forward to more inspiring ideas and tips! These ideas and tips are taking functional workouts to next level.
Always great content!
Just found your channel without really looking for it. Glad I did. I really want to start implementing these principles and exercises into my life. I've never cared to be big, but I've always wanted to have functional, useful strength and athleticism for every day tasks like carrying things, moving my body efficiently, and whatever life throws at you where a healthy body is helpful (everything?)
Great stuff! I gotta do some more work. Thanks for your education and instruction!
Great video as always 👍
I remember watching this channel when it only had 68k subs you’ve come some way keep up the good work lad 👍👍
Well paced, engaging, educational videos. Keep it up!
Thanyfor this, gave me a lot of great ideas, for my training. Best video yet.
Combine calisthenics, weights, running and swimming with boxing and you become an absolute unit
Great functional training tips! Thanks for the video!👍
I love athleticism, I really hope to see more videos on the subject in the future!
love your content as always. pistol squats are a classic!
Full body muscle stimulation and functional movements for optimal levels of muscle endurance and strength. Good Vid brother. 🙏💪
Love how you mentioned Olympic lifts in general for overall athleticism. If you need to build power in the weight room, hang snatches, hang cleans, push jerks, etc will get you right
I started using the one arm cable press and one arm cable rows after your Batman video and i have seen huge improvements in my punching speed and power. It has also helped my punching technique. Awesome exercises for powerful snappy punches in Martial Arts 🥊🥊
I also think the muscle up is a great for explosiveness and power.
Great video! Nordic lifts are tough! if you fashion two resistance bands like a harness. Anchor point on a fixed ladder while wearing the other ends like straps to a backpack it can help take the edge off and help you develop the posterior chain. Love the videos, thank you for what you do.
The Bioneer is now my second favorite youtube channel for fitness information.
Awesome content as per usual. Hats off to you.
I love all of your stuff and truly believe you are the fitness content creator that the internet needs. Where would you suggest someone who has a bad herniated disc in their lumbar spine and will be getting surgery begin. Before this injury I was in decent shape, and I've really not been able/allowed by doctors to do all too much.
I want function and athleticism to prevent such an injury again and live life to the fullest.
Wow thanks man, great information!
The only explosive exercises I do out on the road are jump squats and jump lunges, along with sprint runs. But these killer exercises are gonna kick my ass once I start some of these tomorrow. Your content are a great service to health sir! Keep it up👍
Hi Bioneer, a video I would really love to see is a workout that covers the best exercises to "bulletproof" shoulders knees and ankles. This would be super helpful for someone like me with a focus on bodybuilding could then add one functional day into my routine to cover most bases. Just a reccomednation, love the content cheers !
The time stamps are great. If one wants to go back and quickly review, then 1 or 2 photos per exercise in a pdf would make it not only effective, but also efficient. By the way, I support you every month.
Gold!! I’ve strained my left adductor & stances in karate really test this area
It's your power to continue keep going training👏🏻👏🏻
I love the Slamball slam.
And of course the kettlebell swing.
NEED A PART 2. Thank you
You are one of my favourite youtubers for fitness
Fantastic video keep it up your doing amazing job.
Hi Bioneer, great video! To do Nordic curl eccentrics at home, I've only needed my bedroom door and one gymnastic ring and its strap. I put myself in front of the door, on the side that the door opens away from, and the ring on the side of the door that the door opens toward. After the ring is in place, I shut the door completely (very important part). Then I tighten the ring strap around my ankles on my side of the door. This way, I can do the Nordic eccentrics without being afraid of pulling the door off of its hinges, and the door frame also provides a brace for the eccentric. I can put a towel between the ring and the door, but I don't need the towel to go under the door for this setup.
That said, I still only got to short ROM eccentrics on these, since I ended up wanting to focus on barbell deadlifts again when gyms opened up more. I should put these back in haha
Great video as always.
Great stuff. Your videos info is top notch. Muchas Gracias
You included clips of tire flips, but never commented on their functionality. These are one of my favourites for explosive power from the floor as well as being a push exercise that requires core stabilisation unlike the bench press.
I really enjoy using this ball for my work outs. Grip is great and was worth the money
Hey Adam,
as always, brilliant content!
About the hamstring curls- what I do is kneel on a bench, like a park bench that is fixed to the ground or just very heavy.
I'll be to put a pad under my knees.
Then I will simply hold down my legs with a padded strap which I put quite tightly around my lower calves and the bench.
It works a treat for me and I do it all the time during my regular Calisthenics strength workout.
The strap is next to no extra weight to carry in my gear bag, but is suppose you could even just use a belt or something.
Hope this helped, keep doing what you're doing and thank you for doing it!
My fav movements are glute ham raises, sprinting, box jumps, explosive push ups, cable rotations from a high, middle & low positioning.
Ways ive found to door nordics, a heavy secured barbell on the floor or at bench height, under a sofa, custom made wedge for feet to slide into, if you have a partner to hold feet down maybe good for when 2+ people & no equipment
The slow-mo shot @8:25 got some real “cool guys don’t look at explosions vibe” and I’m here for it
This reminds me of Bruce Lee's approach almost 50 years ago. I wonder where we could be had we adopted this sooner? You're doing some legendary work, Adam. This is why legends are being drawn to you. I'm excited to see where you go with the channel, and hopefully, this subject, possibly as a series.
Great vid thanks! Very interesting and useful.
I used a no screws pull up bar from amazon for the nordic curl and added a hip thrust foam bar for comfort.
I also use a yoga mat for under my knees
Sick video again !!
I would like to see videos on fine motor ski!!s, muscle memory and how athletes do the amazing things they do. Your videos on Bruce Lee were very cool and I think he was a great example of having both great twitch response but he was also very precise. Love your videos, well done.
Keep up the good work
I use a door sit-up bar clamp for the Nordic curls I jam my feet in the opposite way to sit-ups... Works brilliantly...
I‘ve seen someone utilising a door and a towel with a knot/stop to slip under a door to do (reverse) nordic curls at home. I can‘t find the video I‘ve seen it in but I would advise to do it with a closed door (not open as also demonstrated elsewhere) and to position yourself on the opposide side of the door to use the door frame as a stop.
That way you‘re safe when you pull your weigth against it, while using the towel as a slope to pull your feet through.
I‘ve been enjoying your content very much and there were a lot of takeaways in regards of functional training and ways to boost my general athleticism.
I got back into basketball and just started to join a boxing gym. Besides that I‘ve been running and rowing and plan to get back into calisthenics and swimming. I think there a great benefits to engage in a variety of sports so thanks a lot for your scientific approach that underlines your advice about exercise :)
I love your picturesque background in your videos.
Running/walking steps or hill sprints up and down, added weights(log, sand bag, etc) or not; kettlebell swings, snatches, Turkish get up; dynamic stretching - arms, waist, especially legs. Would be great if you could give your breakdown of the difference between General Physical Preparedness and Specific Physical Preparedness with a number of examples. I find that it is quite often mentioned but its expression/explanation to be somewhat vague. Would love hear your take.
Really love your channel, your thoroughness, creativity and down to earth presentation. None of the hype, emotional over-exaggeration or superficiality that often plagues the fitness genre. Thanks.👍
For the Nordic curl, in my old apartment I just mounted a piece of angle iron into the wall at an appropriate height. Worked like a charm. (when I actually bothered to work out😅)
sprints & hill sprints are my favorite
I have been bodybuilding for 2 years now i want to try be more athletic. I am currently making me a push,pull and legs athletic workout routine and will steal some of these movements ty.
omg yes to the nordic curl, hams are so overlooked and if trained properly can prevent so much future injuries waiting to happen, best way im able to reproduce it was using my barbell bar with ton of weight and sticking feet under it and pegging the corners of bar so weights dont roll with me, took some trys, but think it works lol, gonna try the car one you used might be easier, thank you for awesome video!!
Awesome video!
For athletism I really prefer the standing hip thrust with bands over barbell hip thrust, you can even superset with jumped hip thrust and it allows you to use a stable standing position which relate more to most sports IMO 🙂
I love the kettlebell swing, and drills that work running and jumping. There's just too much
One of my go-to exercises is spreading my toes out, gripping the floor with my toes, tensing my knee, and balancing on one leg with my other leg out front and my eyes closed.
It takes your ankles through all planes of motion with a tensed leg, so it strengthens as well as improving range of motion. It also puts an isometric hold into the hip flexors of the opposite leg, so improves stamina in these as well, and with the eyes closed, it improves balance and proprioception. It also helps recovery after runs.
Interesting and useful video, again, thanks. Re. Nordic curl at home, resistance tube anchor under a door, (opens away from you so you can't pull it towards you) with a foot through each loop of your isobow or a yoga strap should do the trick.
I use a variation of the glute bridge where I put my working foot on another bench or box. My other foot is on the ground. As I lift with my working foot I bring forward my other foot and raise it as high as I can. It mimics a running motion better to have one leg pushing back and the other coming forward. Of course I use less weight doing this version.
Great video and interesting stuff - Hip thrusts - how would you compare these to a KB swing or a cable pull through ?
Bioneer legs?? A rare sight! Nice vid!
I‘d add jump rope to the list, such great bang for your buck, makes you light on your feet
💯
I'm liking Nordic curls. Just started them a week ago and had instant cramps in my hamstrings! They're wicked hard!
My favorite athletic movements are ball slamming, the ATG split squat, the tibialis raise and hill sprinting. They helped me a lt in my last football (I'm from Brazil) tournament
An exercise I really enjoy that's helped me with performance has been a supine med ball toss. You lay flat on your back with a light med ball held at chest level. Press it out as explosively as possible, straight above you, and practice reacting and tossing it again as soon as you catch it. It's helped with me being more explosive on things like push-ups, and also improved my reaction time/coordination!
Great tip, thanks!
This is perfect. I've always wanted to be that person who can just zoom around, and this'll really help :D
@The Bioneer - I've seen in multiple videos that you drilled a pull up bar into the wall in your garden. I have a similar setup. So, I took strong piece of wood and drilled that at the right height into the wall. I left some space between the wall and the piece of wood. So I jam my legs under there and try to develop my nordic curls. The great thing is that you have the pull up bar above you, so you can attach a resistant band and progress the Nordics like that.
I additionally use the piece of wood for example for triceps extensions (with a resistance band) or decline Push Ups.
Maybe you give that a try if you think that works, if not - tell me :P because I am trying to get my Nordic Curls like that. you also can do the Full ROM from the get go :D
Best regards, love your content :D
Excellent tips
Tiege Hanley with these 9 powerful exercises, total package!
I love the work you put into your videos, but could someone tell me what the first background song is? Ive been looking for the name of it for a while. Thanks