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Andy Baker

@BakerBarbell • 5,648 subscribers

Author. Strength Coach, Personal Trainer

Shorts

My 73 y/o client Shelly Stettner doing her glute activation and intrinsic core activation work today. 330 lbs beltless deadlift at 138 lbs. If you’re a young man on twitter telling people not to deadlift, I hope tomorrow while you do your Bird Dogs you feel like a giant pussy

My 73 y/o client Shelly Stettner doing her glute activation and intrinsic core activation work today. 330 lbs beltless deadlift at 138 lbs. If you’re a young man on twitter telling people not to deadlift, I hope tomorrow while you do your Bird Dogs you feel like a giant pussy

124,133 Aufrufe

My client Shelly Stettner is getting ready to be 74. She just hit a 335 lb beltless Deadlift PR today. Being fragile is a choice.

My client Shelly Stettner is getting ready to be 74. She just hit a 335 lb beltless Deadlift PR today. Being fragile is a choice.

105,747 Aufrufe

My long time client Frank Sanders smokes 405x2 at age 73. Great job, Frank!

My long time client Frank Sanders smokes 405x2 at age 73. Great job, Frank!

58,383 Aufrufe

74 years old, 138 lbs. My client Shelly Stettner crushing a 260 lb squat single in training.

74 years old, 138 lbs. My client Shelly Stettner crushing a 260 lb squat single in training.

30,405 Aufrufe

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This is a coaching problem. You don’t know what you don’t know. I’m not even a squat absolutist but guys with long femurs and short torsos can squat just fine with an adjustment of mechanics. A more horizontal back angle is not “wrong” so long as the barbell stays centered over midfoot. I’m a long femur short torso guy myself. Here is a perfectly fine paused high bar squat.

This is a coaching problem. You don’t know what you don’t know. I’m not even a squat absolutist but guys with long femurs and short torsos can squat just fine with an adjustment of mechanics. A more horizontal back angle is not “wrong” so long as the barbell stays centered over midfoot. I’m a long femur short torso guy myself. Here is a perfectly fine paused high bar squat.

125,892 Aufrufe • vor 8 Monaten

You don’t see these old school t-bars in use as much anymore. But they’re a legit mass builder for the entire back. If you can find one of these older models with the semi-supinated grip it’s just killer on the lats. There is no other rowing exercise that hits my lats harder than this one.

You don’t see these old school t-bars in use as much anymore. But they’re a legit mass builder for the entire back. If you can find one of these older models with the semi-supinated grip it’s just killer on the lats. There is no other rowing exercise that hits my lats harder than this one.

35,855 Aufrufe • vor 5 Monaten

My 73 y/o client Frank crushing an easy 450 pull at his meet this weekend. First meet in 6 years. Franks a 500+ deadlifter but with a lot of travel this year, we’re happy with a smooth 450.

My 73 y/o client Frank crushing an easy 450 pull at his meet this weekend. First meet in 6 years. Franks a 500+ deadlifter but with a lot of travel this year, we’re happy with a smooth 450.

45,242 Aufrufe • vor 1 Jahr

Leg Extensions get a bad rap from the strength world as a “fluff” exercise. Not a “real” exercise like squats. No, they aren’t on par with squats for strength, power, or overall lower body muscle building capacity BUT they will absolutely put some meat onto your quads if squats alone aren’t getting the job done. I was one of those guys who was a 550 squatter with small quads. I didn’t really start to see improvement until I started adding Leg Extensions into the mix regularly. I tell my clients they are the “simplest - hardest” exercise you can do in the gym. I dread them as much as anything else in the gym.

Leg Extensions get a bad rap from the strength world as a “fluff” exercise. Not a “real” exercise like squats. No, they aren’t on par with squats for strength, power, or overall lower body muscle building capacity BUT they will absolutely put some meat onto your quads if squats alone aren’t getting the job done. I was one of those guys who was a 550 squatter with small quads. I didn’t really start to see improvement until I started adding Leg Extensions into the mix regularly. I tell my clients they are the “simplest - hardest” exercise you can do in the gym. I dread them as much as anything else in the gym.

46,378 Aufrufe • vor 1 Jahr

A wide grip upright row is one of the more useful but misunderstood exercises people do (or don’t do). It’s not a trap exercise (although some traps are involved for sure). It’s a side delt exercise. Don’t think about pulling the bar up with your hands. Think about driving the elbows out and up. It’s a lateral raise, but holding a bar…. My clients often get confused when I explain it that way. But if you can disassociate from “pulling up” and associate with driving elbows out and up you’ll engage and feel exactly where it’s supposed to hit. Elbows should finish a few inches above the delts. Notice I’m using straps? It’s not because I NEED them. My grip isn’t going to fail on these with 50 lbs. I’m using straps so that I can relax the hands and forearms and only think about my elbows. It helps. I like these for higher reps although you can absolutely go heavier on them which is one advantage of these over lateral raises.

A wide grip upright row is one of the more useful but misunderstood exercises people do (or don’t do). It’s not a trap exercise (although some traps are involved for sure). It’s a side delt exercise. Don’t think about pulling the bar up with your hands. Think about driving the elbows out and up. It’s a lateral raise, but holding a bar…. My clients often get confused when I explain it that way. But if you can disassociate from “pulling up” and associate with driving elbows out and up you’ll engage and feel exactly where it’s supposed to hit. Elbows should finish a few inches above the delts. Notice I’m using straps? It’s not because I NEED them. My grip isn’t going to fail on these with 50 lbs. I’m using straps so that I can relax the hands and forearms and only think about my elbows. It helps. I like these for higher reps although you can absolutely go heavier on them which is one advantage of these over lateral raises.

32,490 Aufrufe • vor 1 Jahr

This version of Dumbbell Row will hammer the rear delts and upper back. Use a pronated grip and pull up into the arm pit area alongside the chest. I like to let the weight touch the ground for just a beat but keep tension on the muscle. Also like to reach down slightly under the bench vs going straight down for a little extra stretch and ROM for the rear delt.

This version of Dumbbell Row will hammer the rear delts and upper back. Use a pronated grip and pull up into the arm pit area alongside the chest. I like to let the weight touch the ground for just a beat but keep tension on the muscle. Also like to reach down slightly under the bench vs going straight down for a little extra stretch and ROM for the rear delt.

18,708 Aufrufe • vor 7 Monaten

Full range strict pressing I see less and less of. More people should try it. Good for your shoulder health. And for “Powerbuilding” it’s a perfect movement . Combo of functional strength and decent hypertrophy movement. Did them yesterday for first time in about a year (?). Kind of a shit show due to time away, diet, and getting sick but felt okay. Strict press 3 x 7-10 (descending sets) Cable side Delt 3 x 8-12 Cable rear Delt 3 x 8-15 Legend Shrugs 3 x 6-10

Full range strict pressing I see less and less of. More people should try it. Good for your shoulder health. And for “Powerbuilding” it’s a perfect movement . Combo of functional strength and decent hypertrophy movement. Did them yesterday for first time in about a year (?). Kind of a shit show due to time away, diet, and getting sick but felt okay. Strict press 3 x 7-10 (descending sets) Cable side Delt 3 x 8-12 Cable rear Delt 3 x 8-15 Legend Shrugs 3 x 6-10

12,869 Aufrufe • vor 5 Monaten

Probably the most under utilized / underrated bar for the quads. 14” Rackable Camber Bar

Probably the most under utilized / underrated bar for the quads. 14” Rackable Camber Bar

12,051 Aufrufe • vor 6 Monaten

Had done pin squats in the past when I was powerlifting. Usually for singles. And always in low bar. I actually did them as a deadlift assistance movement. Learned that from the old U of H powerlifting coach John Hudson who believed in heavy pin squats singles as a training tool for increasing leg drive off the floor. Haven’t done them in years. Did them today - in High Bar. And for 3 sets of 6-10 reps. Every fiber of my quads was on life support after. These are NOT the same as regular pause squats or box squats. Old dogs can learn new tricks.

Had done pin squats in the past when I was powerlifting. Usually for singles. And always in low bar. I actually did them as a deadlift assistance movement. Learned that from the old U of H powerlifting coach John Hudson who believed in heavy pin squats singles as a training tool for increasing leg drive off the floor. Haven’t done them in years. Did them today - in High Bar. And for 3 sets of 6-10 reps. Every fiber of my quads was on life support after. These are NOT the same as regular pause squats or box squats. Old dogs can learn new tricks.

12,006 Aufrufe • vor 7 Monaten

240 lb Squat for 73 y/o Frank Sanders. Frank has been strictly squatting with a safety squat bar for the last year or so following shoulder replacement surgery. Just transitioned back to a barbell a few weeks ago, prior to this meet. Buried the attempt with room to spare!!

240 lb Squat for 73 y/o Frank Sanders. Frank has been strictly squatting with a safety squat bar for the last year or so following shoulder replacement surgery. Just transitioned back to a barbell a few weeks ago, prior to this meet. Buried the attempt with room to spare!!

16,488 Aufrufe • vor 1 Jahr

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