Now tilt the chair back or put a 2x4/4x4 under the front of the chair. Better stretch and will not require you to “tuck” your feet under the chair so much
@colt_fitness14 күн бұрын
Such a good exercise!
@TonyBonvechio3 күн бұрын
Agreed!
@blindhiroki483110 күн бұрын
Great song choice
@TonyBonvechio8 күн бұрын
🤘🤘
@brandon5308111 күн бұрын
What if the form is perfect on the eccentric and the hip shoot up before the shoulders coming out of the hole?
@TonyBonvechio8 күн бұрын
In that case, the quads are probably weak relative to the glutes and hamstrings.
@myusername123712 күн бұрын
Very cool! Where did you get the chair from?
@TonyBonvechio8 күн бұрын
😑😑😑
@Tomiuden17 күн бұрын
Thanks mate. I needed this and hopefully I'm gonna sort out my technique now. 👍
@TonyBonvechio8 күн бұрын
Thanks for watching and good luck!
@ChristianPA17 күн бұрын
Lay down for better stretch
@TonyBonvechio8 күн бұрын
Nope.
@simplyyourtube18 күн бұрын
Clever!
@TonyBonvechio8 күн бұрын
Thanks for watching!
@chadoldman114326 күн бұрын
Coast Guard- when you're too gay for the navy.
@therokfors27 күн бұрын
Уже мужики дичь творят
@davidjennings9907Ай бұрын
My dyslexia must be acting up i read that title as cock sack squat 😂😂😂😂😂
@Ats889Ай бұрын
That mashup is crazy af.
@brentcho1275Ай бұрын
The belt might be a good benefit for some people when benching but not really going to help you lift more weight. You really can’t create abdominal pressure with a belt while laying down honestly. But some people wear it if it helps them to brace or arch better. Or if not, then the belt might actually restrict your movement to brace or arch. So wearing a belt for benching is completely individual, whether you want to or not, totally up to you. Otherwise, there’s no real transfer to the weight increase. 👍
@TonyBonvechio8 күн бұрын
So... exactly what was said in the video?
@brentcho12758 күн бұрын
You only explained about keeping your arch in place better. So I explained some other benefits that weren’t explained in the video.
@j.baldwin3012Ай бұрын
Yeah, I have had a female trainer give me advice a couple of times, and I didn't agree with her either time. I think she assumes that since I'm not in great shape that I have no idea of how to workout. Also, like you said, she has no idea of my injury history. She even tried to tell me to breath, and didn't understand why I wasn't exhaling hard on a high rep set.
@Hermanubis1Ай бұрын
kzfaq.info/get/bejne/mrmmdraq0MyzcoE.html
@TonyBonvechio8 күн бұрын
Bro I ain't listening to all that.
@Hermanubis18 күн бұрын
@@TonyBonvechio y
@Hermanubis1Ай бұрын
The low bar is not a squat. It is a monstrosity that should be banned from powerlifting and gyms.
@TonyBonvechioАй бұрын
Thanks for sharing. 😁
@ayw5118Ай бұрын
Mate, just reading your comments / replies to a few folks down here and I wish to point out a few things perhaps you'd find both interesting and helpful. first one is biomechanics. If you have long torso and short legs as Ed Coan (as explains he himself in his instructional video - how to sumo) you'd see why it is such an advantageous lift for bodies built like that. This is to point out that while your personal experience and expertise are totally valid, they simply might not apply to many, many others. Second thing is, it is not about whether your style is exactly same as Ed Coan's or not, we/you are essentially talking about the biomechnics of a sumo lift that places feet NARROWER than it is normally done and its associated benefits/ drawbacks. ( plus, don't be angry, but what you show here is almost exactly of the same width Ed uses. ). From my personal experience, just like how a number of lifters down below have commented, I find this movement very comfortable which places least stress on my lower back (v.s doing conventional) and hip joints ( v.s sumo). This is how my body naturally chooses to do when picking up heavy objects from the floor where I am at my most comfortable, stable and powerful. Amusingly, you also gotta think that the nature of any kind of a compromise is , well, precisely a compromise - You just can't kill off both advantages while preserving none. Yes it's slower off the ground than a conventional but hey boy is it faster than a wide sumo! End of the day, It's persepective and far more importantly your limb to torso ratio (especially the length of your furmur as it dictates the degree of your knee and therefore lower back bend). Hope you find it helpful. Keep up the good work. p.s. check out Angelo Fortino. Probably the best deadlifter atm. And yes, he uses a beautiful, mechanically sound narrow sumo.
@greggclark9671Ай бұрын
Excellent Video! I'm 68yrs old, an accomplished competitor & STILL LEARNED SOMETHING VERY USEFUL.
@TonyBonvechioАй бұрын
Thanks for watching!
@mysticjedi6730Ай бұрын
I ruinied my left shoulder rotator cuff doing behind the head overhead press... I didnt know to never do these... If i walked by someone do these saying " i ruined my shoulder doing behind the head over head press" will not heart anything... Its said in passing. It also depends if it a meat head or middle aged friendly woman. Use good judgement. When in dount say nothing.. Something said in passing is a little diferent than stopping to talk to them.. If you are going to be friendly and helpful in life ( help someone change a tire, boost a car, etc) you will run into assholes so be prepared for some people to respond to you negatively. If someones brake lights are out in their car, you find yoirself beside them at the stop light, a friendly hint can be helpful. I saw a guy in parking lot with nail in his tire. I pointed it out to him. Told him the plug kit is available at store for cheap, he can fix it him self. He was very greatful for this...... But i wasnt tellinh him he was doing something wrong.. Another time i saw a rookie mechanic inflatong a dry rotted tire crouching in front of it. I told him they explode and that can very dangerous. He said "i know what i am doing".. It depends on context.. what if they are on the next machine in the gym? What if you talked to them before? Unless you are being paid to train them or in a conversation already or asked for your advice limit comments made in passing to dangerous or harmful traning... An ego lifter was doing sitting overhead dumbell press. His spotter was pushing his arms up every rep. I walked by; "only reps you do yourself count" .. it was made in passing.. harmless.. and i knew him.. Great video topic
@TonyBonvechioАй бұрын
Sounds like you're exactly the person who needed to see this video.
@mysticjedi6730Ай бұрын
@@TonyBonvechio what about asking strangers to spot your bench press? Great way to meet women? Haha
@user-nt4wi3dn8oАй бұрын
Lots to think about!
@JonathanDLynch2 ай бұрын
Full range step ups to failure. Prepare to suffer.
@TonyBonvechioАй бұрын
I've always liked the idea of extended-ROM step-ups but what I find is people enough up pushing too much off the back leg. Also, step-ups are concentric-only, making them a subpar choice for hypertrophy.
@JonathanDLynchАй бұрын
@@TonyBonvechio What I do is extend the back leg as far back as possible. It's impossible not to push off the back leg, but there's only so much pushing the back leg can do at that angle. So, if the back leg provides maybe 40 pounds of push, it stays that way and thus is still able to be standardized. Like with squats, they can have an eccentric component based on how fast you return the leg to base. I should clarify, the box (actually a short table I built) is only about 18 inches off the ground. So the back leg extends way back and the return to base is not very hard to do.
@TonyBonvechioАй бұрын
@@JonathanDLynch I think the inherent problem with concentric-only movements like step-ups is that even if you go very slow during the eccentric, once your back leg hits the ground, all muscular tension is gone. So you get little-to-no loading during in the fully-lengthened position, which seems to be the most important part of the lift for hypertrophy. Doesn't mean it's a useless exercise, but certainly not the best choice for adding muscle.
@JonathanDLynchАй бұрын
@@TonyBonvechio To be clear, I am talking about full range step ups, up and down. So, the back leg is extended back and out. It comes in as you press up and it goes back out as you go down. It does take some practice, but not too much. It keeps the load on from bottom to top and from top to bottom again.
@MCrex12342 ай бұрын
Great tip, I also like the one arm stabilizing while holding the KB, so often Bulgarian SS get cut short due to balance or stability issues.
@TonyBonvechioАй бұрын
Can't grow the quads if you can't balance!
@FuriosoBC2 ай бұрын
Bulgarian split squat with front foot elevated and a (two second) pause at the bottom with a deep stretch gave me great results.
@TonyBonvechio2 ай бұрын
Same!
@CK-pp5vk2 ай бұрын
Angelo Fortino
@premiomayor12472 ай бұрын
This is very good. Thanks
@TonyBonvechio2 ай бұрын
Thanks for watching!
@Patrick-gw1vp3 ай бұрын
Thank you for the video. I just started getting into squats and my hips shoot up early; I feel like it’s due to my weak quads too - I feel the quads maxing out earlier in the movement compared to the hip flexors like you said. Although this doesn’t make sense to me since I do this even when squatting just 40kg, but I can somehow leg press 150kg which indicates that my quads should handle the 40kg load. Could it be more of a form issue then or is there another muscle group hindering the movement here?
@TonyBonvechio3 ай бұрын
Thanks for watching! Leg press is a completely different exercise so I don't think you can compare the two. Even if your quads are strong on a leg press, something about the way you squat is likely limiting your ability to use your quads effectively.
@RealSteezyJay3 ай бұрын
Ngl this is actually a Goated tip ima try it
@TonyBonvechio3 ай бұрын
Thank you sir!
@GibetTheCatFOURTWENTY666XXX693 ай бұрын
Wow, such a small detail can have such a huge effect. Great tip!💪🦍🦍
@TonyBonvechio3 ай бұрын
Thanks!
@mtso19913 ай бұрын
Does it hurt?
@TonyBonvechio3 ай бұрын
Nope.
@patrickvanmeter29223 ай бұрын
A no brainer IMO. They both complement the other. Research has shown strength and VO max are the two most important things for longevity. At this point in life, my goal is to hang around a little longer, but with some quality. So, I do both. Very important subject Tony. Thank you.
@TonyBonvechio3 ай бұрын
Thanks for watching!
@harrison53473 ай бұрын
Let's say during barbell rows and I need to grasp for air again. Do I breathe in again while bent down? Because I feel like letting go of my core to grasp for more air whilst bent down in that position is gonna cause me to collapse. Any thoughts?
@TonyBonvechio3 ай бұрын
I don't think you need to "let go" of your core to inhale. Should be fine to just breathe normally on a bent over row.
@joeyDeez004 ай бұрын
Love Unearth
@TonyBonvechio4 ай бұрын
Us too!
@mohammedramez4 ай бұрын
Hey what’s the right pose for the foot, like this l l Or like this \ / ?
@TonyBonvechio4 ай бұрын
Either one is fine. Whatever feels better to you.
@shenikagreen74264 ай бұрын
Accept JESUS CHRIST
@Kong6734-d84 ай бұрын
Thanks for teaching me at the gym tony You helped me so much I don’t know if you remember me but I was one of if not the last kid their so just reply or heart the comment if you remember 😢
@mt03374 ай бұрын
Nice vid bro 👍
@Kong6734-d84 ай бұрын
Yo what’s up guys nice lift If you remember me just reply or heart the comment I was the last kid there so 😢
@PressinPickle4 ай бұрын
Stretch them legs out do it with the back of your ankles on the ground
@TonyBonvechio4 ай бұрын
Different exercise.
@PressinPickle4 ай бұрын
@@TonyBonvechio better exercise. This is like doing girl push ups vs regular
@nicodro68064 ай бұрын
@@PressinPickle yeah i was gonna say, I think i could do these until my arms lost circulation this is literally something girls do as a regression for a pullup if they cant do a single pullup Then again hes got a little more weight to lift than I do so hey maybe he gets a decent contraction? Edit: just checked his channel, to me, looks like hes a trainer or something and this is an example vid for form
@lol-sk3xt4 ай бұрын
@@nicodro6806Daamn never got how dudes who can't even change their own physique or strenght after their will pretend to be coaches. 😂😂😂
@nicodro68063 ай бұрын
@lol-sk3xt you talking about me or?? If so, Don’t think you know anything about my physique
@MaRandomChild4 ай бұрын
Dude in the back was mesmerized🤣
@velocitygmd4 ай бұрын
Good stuff
@TonyBonvechio4 ай бұрын
Thanks!
@kitsch3024 ай бұрын
In woody Crocs too - impressive
@TonyBonvechio4 ай бұрын
You know it.
@patrickvanmeter29224 ай бұрын
Makes sense. At 82 years old, I fight sarcopenia also. I do all of the above and have gained 6 kilos in a little over a year. I have found eating enough is most important for recovering. Not sure how much of the gain is fat, but I continue to get stronger. Still learning. Thanks for the video.
@TonyBonvechio4 ай бұрын
Congrats on the progress and thanks for watching!
@andrewtanczyk40095 ай бұрын
Comment 😅 First comment to be precise
@joeclark29095 ай бұрын
Promo>SM 😩
@urgamecshk5 ай бұрын
Rpe only works when people know what a 10 even feels like
@TonyBonvechio5 ай бұрын
That's simply untrue. Yes, knowing what 10 RPE helps with accuracy, but it's short-sighted to think that people can't assess their own effort levels. And it's the job of the coach to teach them how to use the RPE scale.
@urgamecshk5 ай бұрын
So make it a percent of a 1rm of that day.... Work up to heavy single, then 5 reps @80% or 2 @90% after.
@kaspersmilez5 ай бұрын
How does the resistance and ROM feel compared to a machine
@TonyBonvechio5 ай бұрын
It's different for sure. Not as stable because there's no pad on your lap holding you down.
@LuigiVetustoАй бұрын
@@TonyBonvechio use an elastic band 👍🏻
@TonyBonvechioАй бұрын
@@LuigiVetusto The problem with using a resistance band for movements like this is that the strength curve is the reverse of what it should be: it's hardest at lockout and easiest at the fully-lengthened position. To maximize muscle growth, you want the most tension when the muscle is at its stretched position. That's why cables and machines usually have a more favorable resistance curve for muscle growth compared to free weights or bands.
@LuigiVetustoАй бұрын
@@TonyBonvechio i mean, the elastic band instead of the pad on your lap
@greggclark96715 ай бұрын
GREAT VIDEO-You took training goals for individual days out of regimented monotony & back to training based on how you feel THAT day. It also takes the pressure off or you MENTALLY-which can sap your energy guicker than a max set of 20 reps.I personally have enough experience to KNOW what works for me. But I'm always willing to admit I don't know everything there is to know about powerlift training. As for how you feel on any given day-ever hear of BIO-RYTHYMS?
@TonyBonvechio5 ай бұрын
Thanks for watching! Not familiar with bio rhythms.
@Kong6734-d85 ай бұрын
Nice work Tony sorry I left Bonvec but I’m still keeping at those workouts