BaseStrengthAI is more reliable than a coach, cheaper than an Excel template!👇👇👇 www.BaseStrength.com/the-app Bromley Merch from Barbell Apparel only available HERE! 👇👇👇 barbellapparel.com/Bromley

We really need to change it to the “big 4” and include the overhead press. It’s more real-life related than the bench. It deserves more respect as a lift. :)

This style of editing is really balanced - I enjoyed this video quite a bit

Nick Best is an absolute psycho for doing a Zercher that heavy without padding of any kind. Respect.

the best exercise is watching Bromleys video as soon as they release

My last 2 deadlift PRs both came on the heels of front squat training blocks/PRs

So many influencers, so many top 10´s. My conclusion? With proper technique, range of motion and consistency, EVERYTHING WORKS!

if i had to make a list it would something like this: - Conventional Dead-lift - Rope climbing (god teir) - squats (all variants) - Walking lunges - Cleans to OHP - Farmer Carries - Sprints - Sled pull -Pull Ups/chinups

Love zercher squats. They allow me to do a front squat for more quads as someone with long femurs and less mobile wrists and dont have to worry about my shoulders getting tired

Back in the day, I was beat up as hell from years of the same old. I decided to switch from back squats to front squats. Losing the poundage was painful, but I quickly realized a huge benefit - after a hard session of back squats, I felt like an 80 year old man. After a hard session of front squats I felt 8ft tall and bulletproof. I don't know why, but front squats sucked so much to do, but my spine, hips, knees, etc all felt killer afterward.

Man you're making me start to realize that if I wanna get bigger and stronger I have to train like Im big and strong, I always shy away from exercises like that because Im a skinny dude and afraid that people would think of me some kind of way being a skinny dude doing like zercher squats and stuff but its slowing me down like crazy I gotta just do it ngl

Your channel is growing so fast. I want to see how far will this journey take you. At the rate you're going, 500k isn't impossible

If i had to make a list it would something like this: - Strict bent rows - Rope climbing - Highbar squats - Walking lunges - Hang Cleans or power cleans - Good mornings - Deficit pushups - Sled push

Just discovered your channel man. Awesome stuff. I’m a personal trainer and sports performance coach (don’t have my cscs yet) and have learned so much from you in just the past week on how to program

Your videos have hit another level. Keep up the work!!

Thanks and good commentary here. Trying a few of these movements now. Trying to mix it up and this was good advise.

the quality has improved bromley good to see sir thank you for providing the knowledge

Thank you for sharing this list. I have been doing almost all of these lifts and have seen monster strength gains from it. But watching the croc row really helped me understand what it was and how it is supposed to be done. I'll be doing that correctly from now on. Thanks again!

Awesome list. Pin & puzh press, Kroc rows, RDL's, and dips have all worked well for me.

Great information thank you and please keep it coming

Great info. Thanks, I'm going to try most of th these.

Great list of exercises. Many of these are staples in my routines.

Bromley, your videos have been an enormous resource for me as a novice athlete. I'm 30 and competing this month in my first powerlifting competiton. Your knowledge and experience has been invaluable to my training. Thank you!!

Great Stuff! Thanks!

Your content has been great lately. Keep it up

Can confirm the thing he said at 16:58 relates to me. That is the exact reason why I don't do them. I didn't do bent over barbell rows steadily until last year because they also suck, too. Everything has improved since I started doing them.

Your content is leaps and bounds above and beyond mostly anything else💯🔥💪🏽

very solid list! I'd only add snatch-grip high pulls to the list for upper back - trap development

Brilliant, love this ❤

Years ago i had a very physical job digging out basenents in my garage at home i had an olympic bar and a few weights 3 times a week straight home after work warm up and then 5 to 8 sets of 5 to 10 reps power clean and press and 3 sets front squat 10 reps,it really worked for me

ALEXANDER I SAW YOU PUT THOSE BRIAN ALSRUHE CLIPS IN THERE! You can't get away now, PLEASE make reviews of his programs, please!

Thanks man. Thats a very good video!

Wow. Crazy coincidence. I was looking for old school info. Nice seeing you upload, Brom.

Thank you sir!

Good shit. Ty!

Dam. Your videos are absolutely awesome and inspirational. Quickly becoming my favorite channel 💪

Love front squats. I have some injuries which prevent me from being able to hold the a straight bar in the right position, so I use a safety squat bar instead. Works great.

Great info my guy!!!

great, thanks loads

Thank you for this info..definitely gonna try them.....Peace

I just found your channel and this video. I love it

I'm more of a bodybuilder at this point, but you just got a new subscriber. Great information!

A beautiful list

I do shin curls, shoulder exterior rotation, hand and foot pronation & extention primarily. The compound exercises work better aftwrward, for me.

I'm really loving the videos you're putting out recently. Amazing information

Don’t know why this channel only has 25k subscribers. Phenomenal info. Not to mention, some of the best pistol classes I’ve gone to use the BS printable targets and have trained with these dudes.

Excellent options.

Very kind of you

Great content. You’ve got yourself a new sub 🤘

Sandbag work and stone loading I reckon. Try doing either with sore _anything_ and discover how full body they are. Sandbag carries are also brutal on the lungs. *Real world* hugging strength..

Awesome content! Worth rewatching for sure! But what about the dead hang, and farmer's walk?

Kroc zercher dips are my go-to.

Honorary mention, imo, would be seal rows with any barbell variation or dumbbells. Phenomenal SFR and can be leveraged to target more upper back with a completely flat surface or more lats with more of an angle.

@13:31 pretty decent seems like an understatement 😅 In college I had 600 lb deadlift without ever actually programing conventional deadlifts. And I really believe its from all the deficit BB rows with RDLs and heavy hyperextensions.

Great channel

Great list! Saw you on Elite FTS table talk, awesome interview

I agree with all of them, yet I would add a bonus 11th of sled pushing and sled pulling

One that was missed here but grew my back the quickest was doing bent over land mine rows with both hands on just the bar. I lock my fingers together, go heavy and squeeze like you're giving a really tight hug. After adding these to my program my wife unprompted commented on how big my 'V' was getting and took a photo when i was sitting on the bed. I was suprised at the width of my back.

The zercher is my favorite lift. Ifs great for core, legs, posterier chain, but mostly teaches you to nut up.

First! Loving the frequent uploads!

Going to definitely start using my trap bar more

This is why I use a barbell with a Viking press attachment shoulder height. It's a beast of a workout

The overhead press deserves so much more respect than it gets in the online fitness space, much like squats, because it’s hard it feels like people are always coming up with reasons not to do it

i do all of these and i am genuinely surprised at how much muscle growth i got! my goal was to increase strength but i never imagined i would also get so big!

I do kettlbell front squats a lot. I may incorporate some barbell front squats now.

Badass List! Kroc Rows and Zerchers are hardcore. I’m biased toward Pull-Ups because I’m great at them and unilateral leg exercises because they are so athletic. I fuck€n’ love list like this 🤙🏽

I see most people doing them incorrectly but dead presses are king when done correctly! Absolutely insane pressing power and the transfer is very very quick! Along w weighted dips and watch your press skyrocket

I love zercher squats, added them back into my programe recently. A tip would be to use a barbell pad for better comfort.

Most of my favorite movements

I'd say just the big 5 ( Squat, Benchpress, DL, OHP, & Rows) are plenty for muscle growth size & strenght wise, & that every program should have a variation of those.

What a damn good video!

I have just signed up for my first strongman competition and some of those exercises will definitely help me improve the atlas event. Thanks a lot for sharing.

Sick Channel dude

Big fan of front squats. I started training at home without a squat rack for the first 2 years, and I would clean a weight onto my collarbone and then do front squats with it. Not ideal, but a great preparation for actual squats and a hell of a lot better than doing nothing

My Top 10: Squat, Bench, Deadlift (Duh), Press (OHP), Weighted Pull Up, Barbell Row/Penlay Row, RDL, Safety Bar Squat / Front Squat, Hammer Curls, and Leg Raises.

I had a conversation with the late great Bud Jeffries about pin pressing and squatting from the bottom. As I recall he told me his squat skyrocketed when he started coming from the bottom static.

Zerchers squats got me the best quads and hips strengrh and size gains, only thing is to wear a long sleeve to for forearm bruises.

good shit

Kroc rows I feel helped me on my bench . I do dumbell rows strict but I also change it up and do the Kroc row a lot of people disagree with this lift but I personally think its useful . I got up to 250 on them for 7 to 9 reps I just really love the lift .

Power clean is a good one that I feel was left out. It is less technical than true oly lifts, and it promotes explosiveness off the ground aka rapid contraction of the muscle fibers. You will really feel the burn quick in a way you just don’t with something like a dead lift.

Love your videos. I'm a fan of push presses but I have just recovered from cervical radiculopathy. Is there anyway to safely do these or should I substitute?

I’d say the IronMind grippers would be an honourable mention… Gripping is probably the most common use of strength outside the Gym

1 pin press 2 push press 3 zercher squat 4 front squat 5 trap deadlift 6 deficit stiff leg deadlift 7 rdl 8 bent row 9 dips 10 Kroc row

The Kroc row is absolutely fun and brutal at the same exact time

Excited about the pin-press discussion. I'll give them another try, a more extensive try. I do know that the push-press for overhead is *essential*. The shoulders simply don't respond as quickly to normal pressing. Front squats: it took me a whole YEAR to master the position in the FS. At first I thought I was simply genetically incapable of doing it. I kept holding the weight on my fingers, not my shoulders. But a year later: Bingo! Happily doing FS. It's a great lift and a mainstay for me now. Hits the quads more frontally and more quickly than the BS for me (long legs).

I don’t know why but when my back squat feel beat and spent from prior workouts, zerchers feel phenomenal and strong. if my mentality drops from not squatting well I usually zerch to get my moral up and honestly bc it feels fun

Deficit t-bar dl w/ a very deep inhale at top while pulling shoulders up as high as possible and holding for a 3 count minimum.

can you make a guide on improivng bench or link if u already have, been plateued at an estimated 245 1rm for a few months :)

ok you got me back to doing Kroc Rows, sonehow forgot about these

New subscriber.

would love to see you whip up a little program based on these movements

Alexander what do you think about wide grip or snatch grip deadlift?

My fav exercise is the unilateral isometric unstable banded sumo beer chug

Is a seated overhead press a good enough alternative or bad for the back? Unfortunately I'm too tall to overhead press at home due to the ceiling being pretty low but I don't want to go to the gym. Got everything at home. What do you guys think?

Or do handstand pushups wwith feet touching wall, if no barbell is present.

FaNtAsTiC vid.!!!

Zercher Squat is the MOST UNDERRATED squat variation 💪🏻

Dips!! Yes! I think one of the best upper body exercises.

Best barbell movements, dead, bench, overhead press, squat, and barbell row

I perform and enjoy these: #2 Push press #3 Zercher squat (My secondary squat variation!) #4 Front Squat #5 Trap deadlift (My secondary deadlift variation!) #7 Romanian deadlift #8 Strict bent row (One of my preferred rows) #9 Dips Your recommendations are great, Bromley! As for #1; I would be pin pressing with regularity if my home gym setup had safeties. I may try placing the J-hooks in the bottom position to do them. #6: the DSLDL, is killer. My body is more handy in squat patterns than hinge patterns. That makes SLDL plenty of a challenge on its own, let alone deficit. Deficit conventional DL and hex bar (trap bar) DL feel amazing though. I train those with lighter weight and a slightly rounded back for moderate reps. #10: I haven't tried Kroc rows, but the DB tripod row might be my favorite rowing variation.