Loading video...

Video Failed to Load

Go Home

Heavy RDLs🚂 Working with 500x9 here These are another exercise you can never really be too strong on. I keep them in rotation as a main accessory for carryover to both squat AND deadlift. A few coaching cues👇 ✅Hinge back at the hips FIRST. This loads the glutes- Many...

bryk_squuaadd's profile picture

Jeromy Bryk | Strength+Physique Coach💯

15,403 subscribers

15,882 views • 6 months ago •via X (Twitter)

LIVE

Anya Rossi• Live Now

Private livecam show

0 Comments

No comments available

Comments from the original post will appear here

Related Videos

#GainzDealerTipofTheDay Major Deadlift KEY👇 Sit “BACK” into the hips! ➡️ One of the most common deadlift mistakes I see in a lot of lifters is starting with the hips either too high or too low at the start of the lift. One of my favorite ways to remedy this is to sit back until you feel the load in your glutes. This will create an “anchor” with your hips and from there you call pull your chest up and push with your legs to initiate the lift. If the hips are in the right spot, it will feel like the weight is going to “leverage” itself right off the ground due to the tension felt in the glutes at this time. The hip height on this is going to look different on everyone depending on individual leverages, but the sensation and overall function of the cue will be the same. At the start of a deadlift, we want our hips at the highest they can be with our shoulders in line with the bar. This cue will help to accomplish that! Bookmark this and share it out for me if you found this helpful!
0:57

#GainzDealerTipofTheDay Major Deadlift KEY👇 Sit “BACK” into the hips! ➡️ One of the most common deadlift mistakes I see in a lot of lifters is starting with the hips either too high or too low at the start of the lift. One of my favorite ways to remedy this is to sit back until you feel the load in your glutes. This will create an “anchor” with your hips and from there you call pull your chest up and push with your legs to initiate the lift. If the hips are in the right spot, it will feel like the weight is going to “leverage” itself right off the ground due to the tension felt in the glutes at this time. The hip height on this is going to look different on everyone depending on individual leverages, but the sensation and overall function of the cue will be the same. At the start of a deadlift, we want our hips at the highest they can be with our shoulders in line with the bar. This cue will help to accomplish that! Bookmark this and share it out for me if you found this helpful!

Jeromy Bryk- Strength and Physique Coach

40,743 views • 2 years ago

The exercise that changed my life: The low back extension. I used to deal with chronic low back pain in my 20s and 30s. Part of my protocol was using the McGill Big 3 (bird dog, McGill Crunch, side planks) to strengthen the supportive muscles around the low back. I then used the back extension to strengthen the hips, glutes, and low back. Just a word of warning: Overextending your low back on this machine will make things worse. Activate from the hips and glutes and don't go past activation. 2-3 sets of 6-10 reps are enough to keep my low back strong, healthy, and pain free.
0:24

The exercise that changed my life: The low back extension. I used to deal with chronic low back pain in my 20s and 30s. Part of my protocol was using the McGill Big 3 (bird dog, McGill Crunch, side planks) to strengthen the supportive muscles around the low back. I then used the back extension to strengthen the hips, glutes, and low back. Just a word of warning: Overextending your low back on this machine will make things worse. Activate from the hips and glutes and don't go past activation. 2-3 sets of 6-10 reps are enough to keep my low back strong, healthy, and pain free.

Dan Go

669,493 views • 13 days ago

If you want to improve your posture, this is a fantastic exercise that addresses the underlying problems at both the shoulders and hips.✅ Try this today 👇👇
2:59

If you want to improve your posture, this is a fantastic exercise that addresses the underlying problems at both the shoulders and hips.✅ Try this today 👇👇

Wellness Xplorer

55,283 views • 6 months ago

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.
2:32

Great routine for people who sit at desks. 5 minutes to feel stronger & pain free. Cat Cows increases the flexibility of the neck, shoulders and spine while stretching the muscles of the hips, back, abdomen and chest. Bird Dogs promote proper posture, improves stability, relieves low back pain and encourages a neutral spine while strengthening your core, hips and back. The McGill Crunch activates your core while keeping your lower back in a natural arched position. This minimizes stress on the spine while increasing endurance in your ab muscles and can relieve low back pain. Side planks work the obliques, which are one of the most underrated muscles in your body. They also strengthening your glutes, hips, and shoulders. Glute bridge holds work your glutes, hamstrings and lower back without putting pressure on your spine. When doing the core exercises make sure to BRACE your stomach as if Mike Tyson were to punch you in the stomach. This activates your core. When doing the full body or glute exercises make sure to squeeze your glutes as if you're trying to crush a quarter in your butthole. Do 6 reps of each exercise with slow and controlled movements while mentally activating your muscles. Try it out between desk sessions & let me know how it went.

Dan Go

1,066,989 views • 2 years ago

How to Create Rotation With the Back Leg How you want to actually create rotation with the back leg. For me and higher level guys, I don’t even like to think about rotation. If you feel your hips rotating, it’s probably too slow. This is such a violent, explosive movement that happens in milliseconds. You shouldn’t even be able to feel it. That’s why I think about it as a weight shift. When you’re putting force into the ground, into that X direction, most of your weight is on the back leg. Then once you create that impulse and it propels you forward, all you need to think about is getting to the front leg. That force naturally rotates the hips into foot plant. For a lot of higher level guys, this helps a lot. They don’t have to think about rotating the hips. Because that can actually mess things up. Instead, it’s just force into the ground and get to the front leg. The pelvis will rotate on its own.
0:47

How to Create Rotation With the Back Leg How you want to actually create rotation with the back leg. For me and higher level guys, I don’t even like to think about rotation. If you feel your hips rotating, it’s probably too slow. This is such a violent, explosive movement that happens in milliseconds. You shouldn’t even be able to feel it. That’s why I think about it as a weight shift. When you’re putting force into the ground, into that X direction, most of your weight is on the back leg. Then once you create that impulse and it propels you forward, all you need to think about is getting to the front leg. That force naturally rotates the hips into foot plant. For a lot of higher level guys, this helps a lot. They don’t have to think about rotating the hips. Because that can actually mess things up. Instead, it’s just force into the ground and get to the front leg. The pelvis will rotate on its own.

Josh Gessner

14,028 views • 2 months ago

If you want to create a healthy low back, do this: Bird dogs help spinal stability. McGill crunches improves core stability. Side planks strengthens the obliques and hips. Hip thrusts strengthen your glutes. Pair these with walking and your low back will thank you.
0:36

If you want to create a healthy low back, do this: Bird dogs help spinal stability. McGill crunches improves core stability. Side planks strengthens the obliques and hips. Hip thrusts strengthen your glutes. Pair these with walking and your low back will thank you.

Dan Go

209,139 views • 6 months ago

Romanian Deadlift, used straps because I was having pain inmy right hand. Straps also let you focus on the main lift and not hand fatigue. To perform a Romanian Deadlift (RDL) correctly, start standing with feet hip-width apart, holding a barbell or dumbbells. Hinge at the hips by pushing your glutes backward while keeping a flat back, slight knee bend, and the weight sliding down your legs. Lower until you feel a deep hamstring stretch. Stay Stronk!! #strengthtraining #gaybear
1:51

Romanian Deadlift, used straps because I was having pain inmy right hand. Straps also let you focus on the main lift and not hand fatigue. To perform a Romanian Deadlift (RDL) correctly, start standing with feet hip-width apart, holding a barbell or dumbbells. Hinge at the hips by pushing your glutes backward while keeping a flat back, slight knee bend, and the weight sliding down your legs. Lower until you feel a deep hamstring stretch. Stay Stronk!! #strengthtraining #gaybear

Dad Stronk

16,238 views • 2 months ago

This exercise should be mandatory if you sit at a desk. It's called a Glute Bridge Hold. Here's why you need to do this: Your glutes should be one of the strongest muscles in your body. But due to desk jobs & long periods of sitting they get weaker. This puts more pressure on the lower back to support the body causing low back pain. When you sit for hours on end you put pressure on your glute muscles. This keeps them in a lengthened position & tightens the hip flexors making the glutes less likely to fire properly. A simple set of 12-15 reps before or after sitting down can be enough to "wake up" your glutes so they stay activated. Make sure to focus on your butt muscles squeezing at the top of the movement. Remember that humans were not meant to sit at a desk for 8 hours a day. This exercise will help reverse the effects. You might even feel some relief in your low back as a result of doing it.
0:31

This exercise should be mandatory if you sit at a desk. It's called a Glute Bridge Hold. Here's why you need to do this: Your glutes should be one of the strongest muscles in your body. But due to desk jobs & long periods of sitting they get weaker. This puts more pressure on the lower back to support the body causing low back pain. When you sit for hours on end you put pressure on your glute muscles. This keeps them in a lengthened position & tightens the hip flexors making the glutes less likely to fire properly. A simple set of 12-15 reps before or after sitting down can be enough to "wake up" your glutes so they stay activated. Make sure to focus on your butt muscles squeezing at the top of the movement. Remember that humans were not meant to sit at a desk for 8 hours a day. This exercise will help reverse the effects. You might even feel some relief in your low back as a result of doing it.

Dan Go

2,545,947 views • 2 years ago

For people that sit a lot, this is an amazing exercise to keep you back, glutes and legs strong. Thank you Adrian Le Roux for the inspiration & for helping me get back my form 👊 Ting
0:41

For people that sit a lot, this is an amazing exercise to keep you back, glutes and legs strong. Thank you Adrian Le Roux for the inspiration & for helping me get back my form 👊 Ting

Preity G Zinta

286,301 views • 1 year ago

People in many Asian countries grow up sitting low to the ground, which makes their hips and ankles very flexible. This “Asian squat” can be held for minutes, helps the body relax, stretches the lower back, reduces pressure on the spine, and may even support digestion. Can you do it?
1:15

People in many Asian countries grow up sitting low to the ground, which makes their hips and ankles very flexible. This “Asian squat” can be held for minutes, helps the body relax, stretches the lower back, reduces pressure on the spine, and may even support digestion. Can you do it?

CHIGO

1,800,905 views • 3 months ago

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.
1:00

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

Dan Go

962,371 views • 2 years ago

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.
1:00

This stretch should be mandatory for people who sit at desks: It's called the Couch Stretch and it will change your life. Here's how you do it: 1. Get on all fours and put one foot up on a couch or chair and another 90 degrees in front to support. 2. Bring one arm up and lean back until you feel tension. 3. Hold this stretch and breathe deeply. The further back you lean the harder the stretch gets. The more you go forward the easier it becomes. Go at your own level. When you sit for long periods your legs are stuck at bent angles for up to 8 hours a day. This causes your hip flexors to shorten by limiting their range of motion. This can create pain in the low back and hips while causing you to become weaker. The couch stretch counteracts this by mobilizing your hip flexors back to their natural range of motion. Do this every day for 30-60 seconds and watch your body feel better.

Dan Go

218,550 views • 4 months ago

How to fix your hip hinge for better glute & hamstring activation and less low back pain: Mastering a hip hinge is key if you want to grow & strengthen your glutes and hamstrings. The problem is, many people can’t do it properly without their low back taking over for this specific reason. Try this 3 step progression that should get you feeling great moving through a hinge by the end of it 💪🏼
3:45

How to fix your hip hinge for better glute & hamstring activation and less low back pain: Mastering a hip hinge is key if you want to grow & strengthen your glutes and hamstrings. The problem is, many people can’t do it properly without their low back taking over for this specific reason. Try this 3 step progression that should get you feeling great moving through a hinge by the end of it 💪🏼

Conor Harris

52,401 views • 1 year ago

Lower back tightness often stems from stiff hips and limited spinal rotation. This movement takes your hips through a controlled rotation while your obliques guide the twist and your lower spine moves gently. As your spine rotates, the tight muscles around your lower back start to release, helping restore mobility and ease tension built up from sitting or inactivity. Simple movements like this can free up the hips, take pressure off the spine, and bring relief to your lower back. Go slowly and let the rotation happen naturally.
0:20

Lower back tightness often stems from stiff hips and limited spinal rotation. This movement takes your hips through a controlled rotation while your obliques guide the twist and your lower spine moves gently. As your spine rotates, the tight muscles around your lower back start to release, helping restore mobility and ease tension built up from sitting or inactivity. Simple movements like this can free up the hips, take pressure off the spine, and bring relief to your lower back. Go slowly and let the rotation happen naturally.

Donny the great

25,433 views • 2 months ago

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.
0:25

This home lunge superset isn't for the faint of heart. The burning heat in your legs will beg you to stop, but the strength and growth you'll reap make it all worth it. 4 sets of 12 forward lunges, then 12 Reverse right away. Build a lower body that stands the test of time: Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest up and shoulders back. Step: Take a big step forward, lowering your hips until both knees are bent at 90 degrees. Brace: Engage your core and maintain balance as your front foot lands to stabilize the movement. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Lunge mistakes and how to avoid them 1. Taking Too Small a Step - What Happens: A short step limits the range of motion, reducing muscle activation in the glutes and quads. - Fix: Step far enough forward to allow both knees to bend at 90 degrees. 2. Rising Onto the Front Toes - What Happens: Lifting the heel shifts balance and reduces engagement of the glutes and hamstrings. - Fix: Keep your front foot flat, pressing firmly through the heel. 3. Poor Hip Alignment - What Happens: Tilting or rotating the hips reduces balance and proper muscle engagement. - Fix: Keep your hips square and aligned with your torso throughout the movement. 4. Feet Too Narrow or Wide - What Happens: Misaligned foot placement reduces stability and increases the chance of losing balance. - Fix: Keep your feet hip-width apart to maintain balance and proper alignment during the lunge. 5. Not Engaging the Core - What Happens: A weak core reduces balance and stability, increasing the risk of wobbling. - Fix: Brace your core upon landing to absorb the impact and keep your torso steady and aligned. Reverse Lunge Form Cues Set-Up: Stand tall with feet hip-width apart, hands on hips or at your sides. Alignment: Keep your chest lifted, core engaged, and shoulders back. Step: Step one leg back, lowering your hips until both knees are bent at 90 degrees. Land: Land on the top of your back foot with the toes pointed to stretch the ankle and prevent assistance from the toes. Push: Drive through your front heel to return to the starting position. Breathing: Inhale as you lower into the lunge, exhale as you push back up. 5 Reverse Lunge Mistakes and how to avoid them: 1. Using the Toes for Support on the Back Foot - What Happens: Relying on the back toes reduces the stretch in the ankle and shifts focus away from the front leg. - Fix: Land on the top of your back foot with the toes pointed to stretch the ankle and isolate the front leg fully. 2. Leaning Forward - What Happens: Leaning forward places unnecessary strain on the lower back and reduces engagement of the glutes and quads. -Fix: Keep your chest up and shoulders back to maintain an upright posture.Letting the Front Knee 3. Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 4. Letting the Front Knee Collapse Inward - What Happens: Knee valgus increases stress on the knee joint and reduces stability. - Fix: Ensure the front knee tracks over the middle of your foot throughout the movement. 5. Pushing Off the Back Foot - What Happens: Using the back foot to assist reduces the workload on the front leg. - Fix: Focus on driving through the heel of the front foot to return to the starting position.

Alex Bernier

14,524 views • 1 year ago

This 4 minute lower back drill will change your life. It's estimated that 80% of people in the western world will experience back problems. The causes of low back pain can be multifactorial but a good number of them are due to having a weak core and a weak set of glutes. Let's fix that. This 4 minute drill was designed to strengthen the core and glutes in a safe way. It involves the McGill Big 3 and the body weight hip thrust. If you suffer from low back pain do these on a daily basis. You might change your life as a result.
1:52

This 4 minute lower back drill will change your life. It's estimated that 80% of people in the western world will experience back problems. The causes of low back pain can be multifactorial but a good number of them are due to having a weak core and a weak set of glutes. Let's fix that. This 4 minute drill was designed to strengthen the core and glutes in a safe way. It involves the McGill Big 3 and the body weight hip thrust. If you suffer from low back pain do these on a daily basis. You might change your life as a result.

Dan Go

3,149,911 views • 2 years ago

🚨RDL tip alert 🚨 This is one of my favorite movements. It’s simple but a lot of people struggle with execution. Some helpful cues: 1. Engage the lats! My favorite cue for this is to think about squeezing & holding an orange in ur armpit. You can see I engage the lats immediately when I lift the bar & they stay engaged the entire time 2. Break at the hips! The RDL is a hinge movement. You start the movement by pushing the hips/pelvis back & lowering the chest towards the floor. 3. Bend at the knees! This is primarily a glute/lower back & exercise with some hammies. For more hammies, u would do a straight leg deadlift (SLDL), which unlike the name suggests also requires a slight bend in the knees but not as much bend as an RDL 4. The bar stays touching/grazing the front of ur legs the entire time. The bar should slide along the thigh, over the knee, down to mid-shin. There should be no space between bar & leg. Engaging the lats prevents the bar from drifting away. 5. Do not go lower than mid shin. Notice the space between the plates & floor 6. Keep toes down! Feel the floor with the toes, do not lift or elevate the toes 6. Keep neutral neck/spine (I’m guilty of looking up or tucking the chin sometimes)
0:37

🚨RDL tip alert 🚨 This is one of my favorite movements. It’s simple but a lot of people struggle with execution. Some helpful cues: 1. Engage the lats! My favorite cue for this is to think about squeezing & holding an orange in ur armpit. You can see I engage the lats immediately when I lift the bar & they stay engaged the entire time 2. Break at the hips! The RDL is a hinge movement. You start the movement by pushing the hips/pelvis back & lowering the chest towards the floor. 3. Bend at the knees! This is primarily a glute/lower back & exercise with some hammies. For more hammies, u would do a straight leg deadlift (SLDL), which unlike the name suggests also requires a slight bend in the knees but not as much bend as an RDL 4. The bar stays touching/grazing the front of ur legs the entire time. The bar should slide along the thigh, over the knee, down to mid-shin. There should be no space between bar & leg. Engaging the lats prevents the bar from drifting away. 5. Do not go lower than mid shin. Notice the space between the plates & floor 6. Keep toes down! Feel the floor with the toes, do not lift or elevate the toes 6. Keep neutral neck/spine (I’m guilty of looking up or tucking the chin sometimes)

Sara 🌴

724,655 views • 3 months ago