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| Name | Get YOKED with These EXERCISES!! |
| Video Uploader | Video From The Strength Classroom |
| Upload Date | This Video Uploaded At 26-10-2023 00:00:09 |
| Video Discription | CLICK HERE TO SEE ALL MY DISCOUNT CODES AND OTHER SOCIAL MEDIA https://thestrengthclassroom.carrd.co JOIN MY DISCORD!: https://www.youtube.com/channel/UCvAjEllTKj58zVPT2wrqxZw/join image by freepik do you consider yourself to be yolked if not this video is for you now you might be asking yourself what the hell is a Yol it's not the thing that comes out of the egg yolked are when your traps neck delts and even your upper chest are developed so basically your shell now there's a lot of exercises that can develop this area but my favorites are going to be listed in this video start starting off with number one the snatch grip High pull this is the number one exercise that has built my traps over the years nothing has even come close but I do it in conjunction with other exercises so it's not solely this exercise but I attribute a lot of my trap and upper back development to this exercise so what you want to do it's basically an upright row with upper body English and getting your legs and hips into the motion you're going to start off with a wide grip width whatever puts the bar at your hip crease then you're going to slightly bend your knees shoot your hips back while keeping your chest up then you're going to reverse that motion snap your hips forward straighten your knees get up onto your toes and then explosively shrug up with the bar you want the bar to end up anywhere from your nipple clavicle or chin area but the absolute lowest I want you bringing the bar is to your nipple area otherwise the weight is just too heavy how would I program this I would probably do this first or second in my workout and I would do anywhere from three to five sets of 3 to five reps trust me the first time you do these your upper traps are going to be sore for the next couple of days I've been doing this exercise for years and it still happens to me exercise number two rack pulls with bands if you don't have bands it's not the end of the world you can use chains and if you don't have chains you can just do normal rack pulls why is this good for the Yol why did I suggest this over normal deadlifts deadlifts will work yes but because when you're doing a rack pull the bar is on the pins and the weights are off the floor it's going to break off the floor different where does most of the stress go it's going to go straight to your upper back and when you put bands or chains on the bar it's going to be heavier at the top which is really going to stress the upper bat how would I program this do anywhere from 3 to five reps building up to the heaviest set you can as your first exercise of the day and then after you've established that get about 70 to 75% of whatever weight you move and then do that for a 20 rep set that is a yoke Smasher next exercise we're going to go with the barbell row this is just a classic row I've talked about it in other videos 3 to five sets of five to eight reps and then at the end of it you can do a set of 20 like I mentioned with the rack pull but one little tweak I want to make is to stand on something so that you can allow your shoulders to come even lower and get a greater stretch doesn't sound like it would work or even matter but I've been doing this for at least 2 months and I've noticed barbell rows have felt totally different and I've been able to move more weight with better form so it's try stand standing on something that's 2 to 3 in tall those exercises are going to be your meat and potatoes for a Yol building now let's go to the things that are a little smaller so you're going to have your lateral raises your upright rows your L raises those are going to be things that are just going to put the finishing details on your yolk you're going to do them for higher reps so the muscle don't ego lift way to program these in my opinion is to do some L raises do as many reps as you can on the set and then once you can't go right into regular lateral raises any combination of these three exercises would be great just remember these are not big Mass exercises these are isolation you're trying to hit the muscle all three of these will hit your upper back and lateral raises just to different degrees no Yol would be complete without neck training either neck extensions neck curls lateral neck curls all sorts of stuff if you want to find out more about neck training and how to program it click the link in the description of this video it'll take you to my store I released an ebook it's the most complete neck training ebook you will find on the internet there are strongman implements you can build build your yoke with farmer carries pick up a damn that looks heavy pick that weight up and walk as far as you can put it down when you can and then pick that weight up and bring it back to wherever the hell you came from do the same thing with a sandbag pick it up load it walk with it squat it just merely holding the sandbag will stress that upper back area so if you don't have a physique where MhK5JTk10Ys |
| Category | Howto & Style |
| Tags | conjugate method | home gym | basement gym | louie simmons | westside barbell | get yoked | get yoked with these exercises | get yoked with | how to get yoked | snatch grip high pulls | rack pulls with bands | barbell rows | traps | delts | upper chest | farmers carries | sandbag training | strongman | upper back | a lot of my trap and upper back development to this exercise | Mass exercises these are isolation you're trying to hit the | how to get big traps |
