August 28, 2025 • 26 mins
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Transcript
Episode Transcript
Available transcripts are automatically generated. Complete accuracy is not guaranteed.
Speaker 1 (00:07):
A good martial artist does not become tense, but
ready.
Essentially, at this point, thefight is over, so you pretty
much flow with the goal.
Who is worthy to be trustedwith the secret to limitless
power?
I'm ready.
The S-tier exercise for BJJstrength what am I talking about
(00:37):
?
I'm talking about super, I'mtalking about supreme, I'm
talking about God-level exercisethat's going to make you strong
for BJJ and its subsequentclose relatives, which will also
help you get strong for BJJ.
So you gave me a little rundownon this S tier bullshit before.
It's not bullshit, man.
This is legit.
Tell me again what the fuck isS tier?
This is legit.
So if you look at the scale ofsomething on the internet, it's
(00:58):
not just like a top five.
There is something, a certainitem, a certain thing which
stands out above everything else, whether it be a type of
fighter, a type of grappler, itcould be a supplement, it could
be anything.
Now this actually comes fromgaming.
What that is better than numberone?
Yes, it is Ichiban.
(01:19):
Yeah, it is the number.
It is superior to everythingelse.
But then that also then sets upthe ranking for everything else
.
What if I want to fucking?
What if I just go 10XS?
You could, and then it becomesthe whole new category fam yeah,
all your S-Tiers shit.
It could.
You'd be surprised, fuck it.
I need Rap Name Fogel to weighin on this.
Stay with me now.
So we're doing the S-Tier scaleand we've talked some other
(01:47):
stuff before, but I think it'sgood to put some context around
why we think certain things arebetter, the best, superior,
right on.
Now I'm going to start at thebottom.
Wait, wait, wait, wait.
What's your criteria forranking?
Okay, so the criteria for thisscale is that it has to give you
(02:08):
multiple benefits.
It can't just be a one thing.
Don't get me wrong.
It's great to have a tool thatdoes a specific job, but for me,
having seen a million differentexercises, I want you to get
bang for your fricking buck.
So if you're going to spend 10,15 minutes working on a thing,
you want to not only be trainingone quality, but also be
(02:28):
improving mobility, or also beimproving your proprioception,
all this shit, so that you don'thave to spend hours, you just
do a couple of good things togive you mad leverage across the
board.
Gotcha, yeah, and so I feellike that's where I'm.
So I'm actually going to startat the bottom.
We're going to start at C, sowe're going five.
It's like C working up to Sbeing superior.
(02:49):
That's in the number one.
Fuck me, keep you in suspense.
A, b, c, s.
So we're going to start at thebottom, which is C, which is D,
sorry, d, c, b, a, s.
Guys, the S tier thing isreally easy to understand.
No, I can't count.
I can't count.
Stay with me.
So at the bottom, actually, I'mgoing to put a pressing movement
(03:09):
, because actually, in truth,pressing isn't like whether you
think of bench pressing,overhead pressing.
It's not as important forjiu-jitsu as many other
movements, in my opinion, andthat's what this is all about.
This is our take on it, mark.
And that's what this is allabout.
This is our take on it.
Mark's comment section isblowing up, of course, why not?
Someone's going to tell me whatthey think, which I will not
(03:30):
necessarily care much about, buthey, I'll be polite in the
comments.
Overhead press, I believe, isthe best of all presses.
Why do I say that?
Because for those of you outthere who love a bench press,
good luck to you.
It is more limited in its scopethan an overhead press, because
when you press overhead, youhave to have healthy shoulders.
(03:52):
You also need to have a strongcore.
You also need to be able tolift that motherfucker up to
your shoulder height potentially, if you're not pressing out of
a rack, so it doesn't matter ifit is a barbell, if it's a
kettlebell, if it's a dumbbell,so it doesn't matter if it is a
barbell, if it's a kettlebell,if it's a dumbbell.
Putting heavy ass weight up andhoisting it above your head
tells us a lot more about howstrong you are than lying down
on a bench and pushing theweight off your chest.
(04:13):
Yeah, the reason why I say thisis if we do it reductively and
we look at someone who's got big, strong bench press right, like
we take one of the strongestbench presses in the world and
we're like okay, now push upabove your head.
Generally, because they'vebecome so specialized at this
thing, they are restricted andthey don't have that capacity,
and we all know that in jujitsuyou need to be able to be strong
(04:35):
in an overhead position.
Yeah, Not only for I don't knowFlanagan's trying to fucking
give you the brother's milk orsome shit.
You know like not only do youneed to be able to like function
up here, but you don't want totap to immobility, yeah, and so
that's why I think, um, peopleneed to get on board with an
overhead press and if it's notsomething you spend time on,
(04:55):
you've got to get it in thevocabulary.
Do you have something similarto that?
Yeah, so, yeah, I would kind ofagree that pressing is probably
on the lower end of the the Forme.
I'm going to go with a ring dip, weighted ring dip, nice, yeah,
and my reasoning for that is Idid them this morning, oh shit.
But I'm like I've done a lot ofpressing things.
I just dips for me are reallysatisfying as a press, and the
(05:20):
instability and people are goingto hang shit on this idea but
the instability of the rings,specifically for the shoulder
joint, is awesome Because theshoulder joint is a fucking very
complex joint.
Right it is.
It's got a lot of little musclegroups holding this shit
together, and so I feel like theextra kind of proprioceptive
difficulty of the rings lendsitself to the complexity of that
(05:43):
joint.
Yeah, for sure.
I mean I was inclined to say adip.
I'm a big fan of a weighted dip100%, one of my favorite
movements.
But I was thinking about therange Kind of, yeah, and I mean,
that's just kind of what ittells us, right, it's more like
a health, and I think bothmovements are great to reflect
the health of the shoulder,because you've got people who
(06:11):
could maybe do a parallel bardip, but you put them on the
rings and they can't, theshoulders can't hack.
Just being able to control andthen also get that deep range
which tells you how healthy theshoulders are, yeah, and you
know, to point out to folks,there's nothing that has it all.
No, so there's always.
So you're always compromisingsomething in making such a
selection, right, like, needlessto say, yeah, yeah, so there
are some things we're missing.
So that is D.
I'm going to go up from there,and some folks you know whatever
(06:32):
they're going to have theiropinions, but this is my opinion
is a squat variation.
So this is actually C.
Yeah, I put squat down there.
Why do I say it?
It's controversial.
Yeah, I put squat down there.
Why do I say it?
It's controversial, this cunt.
Now, everybody is different intheir opinions and we have
commonly said before we reallyrate a pistol squat and I love a
(06:54):
barbell back squat, like anyone, but the squat that I actually
think is the best for BJJ is abear hug like a sandbag bear hug
squat.
Tell me more, now you can.
You can mimic something similarLike some people.
Just they're like I don't havesandbags, so you could do it
like to say, a Zurcher squat,right.
And there's plenty of peopleout there like, oh, zurcher's
(07:15):
useless Cool.
The reason why I say this iswho back squat aficionado?
Um, no doubt.
No, no, no, no, just somedifferent people.
Why do I say what I say when youare working with the sandbag?
I'm fucking jt and I say what Iwant.
I fucking say what I want and Imean what I say.
And it's my podcast.
It's like, either like it orget the fuck off the channel.
(07:37):
No, no, no.
Feel free to troll in thecomments, but here's the thing
that surprised me, because I'vebeen back squatting longer than
any other movement I've done inmy life and I love it.
But what happened which blew meout was how hard it was to brace
with a bag against your torso.
So the bracing is verydifferent to putting it on your
shoulders, like, yeah, you'vegot to brace, but as much as you
(08:00):
can wear a weight belt and dowhatever else, you're forcing
the weight into you.
Yeah, you're putting pressureonto your own torso.
It actually requires you tobrace fucking ultra hard through
the anterior part of your core,like through the front, but it
also requires you to use yourlats and your back in a very
different way that you don'tnecessarily use when you do a
(08:20):
back squat.
Yeah, when you do a back squatand so in so doing, because the
weight is at the front, itenables you to actually get into
a deeper squat, even if youdon't have great squat mechanics
.
It almost, in a lot of ways,forces you down into the squat
(08:41):
position, even if you've gotpoor ankles and say you couldn't
.
And don't get me wrong, I'm notmaking an excuse for having
poor mechanics and just notfixing it.
But I have done this where I'vetaken someone who sucks with a
back squat and I've been able toload them up with the sandbag
bear hug squat and they squatteddeeper and better and they
can't lift as much weight.
And this is a funny thing.
People are like well, how canyou get stronger if you're not
(09:02):
lifting as much weight?
Like, well, how can you getstronger if you're not lifting
as much weight?
Actually, because it ismechanically so hard to do.
Globally, your whole body getsstronger with less weight.
Therefore, I feel it issuperior because you don't just
have to endlessly chuck weighton Less weight, more, yeah, and
actually over time, you can loadit up ultra heavy.
It's not that you're trying tobe weak with it, but I've seen
(09:22):
such huge strength gains gainsnot only in myself, but in in
people I work with doing thismovement.
Yeah, I love that.
I fucking love a sandbag squatmine's not far off.
It's a zurcher squat, right,yeah, and it's really just um,
it's pretty much for all thesame reasons.
Um, however, most people haveaccess to a barbell, so, in in
my criteria, I'm like well, thatthat place that's like fucking
(09:45):
more accessible for more folks.
But, um, here's the thing ifyou've ever coached someone on a
, if you've ever coached backsquats which any good coach has
you've ever coached zurchersquats or sandbag squats.
Any good coach has.
Um, what you will have noticedmore than likely is that the
barrier to entry is much lowerfor everything that's not a back
(10:08):
squat.
Yes, you get a new person inthat's not particularly adept at
strength training and you'reteaching them back squat.
You got tight ankles toovercome.
You got poor squat mechanics,bad glutes, bracing, moving the
spine, shoulders yeah, the wholething right, whereas you get
someone hey, squeeze this bag orpull this barbell, chuck it in
(10:30):
much better squat in muchshorter time, yeah.
And for grapplers and criteriaas well.
For me is like, well, what's theshortest path towards effective
strength training?
And I'm like, yeah, frontloaded squat like that yeah,
it's funny.
The other thing is it's justwhen you hold a weight in front
of you.
You can't hold that weight infront of you without working
really hard through the anteriorchain, yeah, as well as the
(10:51):
posterior chain, front of yourtorso, yeah.
So like yeah, obviously you'vegot to use your back muscles to
stay upright.
Everything switches on.
Yeah, it's crazy what that doesfor the engagement.
So that's why I love it.
And the other thing too, justfor those out there doing
Zurcher squats doesn't give youtendinitis.
You're a fucking idiot if youthink that.
Yeah, in the comments of aprevious video Look, it is
(11:12):
uncomfortable if you've got-.
I love that.
One person comments and Jetsy'slike to all you motherfuckers
that are saying yeah, thelegions of people Like, yes,
okay, the tendonitis army outthere?
No, but the thing is it's justa misunderstanding.
Like, yeah, if you're tightthrough your forearms and having
(11:33):
it in the crook of thestrongest cunts we know he's
pretty good.
Yeah, will Grant shout outHomey, all right.
Well, no, when he comes inFucking forearms are too jacked,
too much handstand work and onearm pull up Lies.
When he comes in, I'm going tomake him do it and we're going
to B now.
So we're entering the top three.
Fuck yeah, now for all of you,fucking Dr Mike, israel-a-tights
(11:59):
out there.
Turkish get up.
Motherfucker, that's right.
I said it Top three, turkishget up.
Why do I say this and why domotherfuckers misunderstand this
movement?
The Turkish get up is fantasticfor training your arm and your
shoulder straight.
It's rare that we do straightarm strength training in BJJ
(12:21):
related training, right?
So much of it is like bent arm,and so for you to stabilize and
organize your body around aweight is skillful.
Now people out there go no, it'sa circus trick, it's this, it's
that.
It doesn't really make youstrong, motherfucker.
You're just not doing it thatheavy Like.
If you do a heavy getup, youcannot be weak and do a heavy
(12:43):
getup.
You can also not lack goodshoulder stability.
You know good hip range andgood core strength and do a
heavy getup, but you can getaway with that shit with other
movements Like I know folks whohave got a fucking hectic bench
press can't do a Turkish getup.
I know a motherfucker who's gothuge back squats got a shit
Turkish getup.
(13:03):
What we're doing here is it'snot that we're like oh, it's
exactly like a technical standupand therefore do it weighted.
That's a misunderstanding, butit trains movement qualities you
need for jujitsu.
You need to have stability asyou like laterally flex.
You need to have stability fromyour knees.
You need to have strength froma dead stop off the ground and
(13:23):
for those who rubbish it, theytypically haven't spent a lot of
time trying to come up offtheir back.
You know, like I know, joshSetledge talks shit about it,
but really, when you look at hispedigree, he's more of a
wrestler than he is a BJJ guy.
So you're like of course itdoesn't make sense for you to.
You want to be on your feet,you want to lunge, you want to
shoot, and if you want to dothat, that's fine, but what it
(13:44):
does for you is so huge.
And also, if you're bad at aTurkish getup, this points out
where you can improve.
So it's a really good feedbacktool for getting rid of your
weaknesses, whether it beshoulder stability, core
strength, whatever it might be,right, yeah, so that is why I'm
such a fucking, huge, fuckingfan of the TGU.
And for those of you out therewho don't like it, you probably
(14:05):
haven't necessarily beeninstructed with it or you
haven't fucked with it enough,because a lot of variations and
I know it helps getmotherfuckers strong I'm a big
fan of the TGU, but I'm going togo different here, please.
I'm going to go and I mean I'vebeen lumped into your fucking,
pulled into my beefs.
I'm like we're fucking puttingthe squat all the way down there
(14:25):
.
The Snoop Dogg of my Tupac,yeah, you're like fuck East
Coast, fuck Biggie, fuck badboys.
Oh, was he up on stage?
No, no, he wasn't, but SnoopDogg and Tupac were friends on
Death Row.
And then Snoop's like shit, Ijust got to smoke my weed and
get the fuck out.
I don't want to be on this.
Still another 40 years ofperforming.
(14:46):
I don't want this beef.
I need to be at the 2024Olympics Shit, olympics, shit.
Commentating on horse riding.
Um, we got a flashing battery,fucking light right here.
Uh, I'm gonna go with skin thecat, wow, okay, and you know
what I was thinking, because I'mlike I want something that's
fucking.
I want something trunk related.
I want something abs, heavy abs, yes.
(15:08):
And then I'm also like whatpackages up abs, shoulders,
shoulders and the fucking andthe shoulder extension stretch
and all of it.
And I'm like motherfucking,skin the cat?
Yeah, you can not skin the cat.
Well, cunts can do it in aplayful kind of way, yeah, but
to do it properly, technically,well, you got to be strong
through a lot of this trunk, andthat's why I'm going with it.
Do you say ring or bar?
(15:29):
Yeah, because you can get therotation.
Yeah, and you can really justbuild that shoulder extension,
which is the arms behind you.
Anyone that's followedstandards will understand this
and stretch that fucking rangein a way that it's crazy, yeah,
it's gnarly, yeah, no,definitely it's a great move,
and I mean, for me, tgu is mytrunk oriented move, but the
(15:56):
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Okay, now we're up to the Atier.
Wow, almost the top, not quitethe fucking top, penultimate, if
you will.
It's pretty close, prettyfucking close.
I'm going to say a weightedpull-up or a pull-up of sorts,
wow.
Why do I fucking say this?
(17:01):
Because really, you cannot dolike.
A weighted pull-up tells you somuch about a person's grip,
their lats, their core, theupper body strength it takes to
do a weighted pull-up is, in myopinion, for grappling, superior
to almost anything.
Now, there'll be folks outthere who love a rope climb.
Now, yeah, rope climb's fuckingincredible right, but almost no
(17:26):
one has access to a climbingrope, right, and don't get me
wrong.
I fucking love it.
And obviously, maybe if you goto a climbing gym or some shit
like that, that's fine, butalmost everyone, if you go to a
gym or you go to a park, there'sa pull-up bar right, and, even
though it may not be obvious,there are many methods for you
to get better at lifting there,and being able to lift your own
(17:49):
body weight multiple times isgreat.
But to then add weight weightthat tells you so much about
shoulder stability, grip, core,like there's so much shit going
on there that is incrediblydesirable for being really good
for gi or no gi jiu-jitsu, yeah,way to pull ups are a fucking
monster, and I'm gonna agreewith you on this one jt, yeah,
(18:10):
fucking time right there.
We actually did them thismorning too.
Oh, there you go.
Yeah, I um didn't superset themwith bottoms up presses before
the ring dips, but um, yeah, wayto pull up.
I mean, you've got the hangpiece which nourishes the
overhead range.
It's good, right, and uh, andobviously you just got.
You know, like all I, it's veryhard to meet a pulling exercise
(18:31):
that isn't effective.
Yes, they're all great.
Yeah, rows inverted isn'teffective.
Yes, they're all great.
Yeah, rows inverted, rowspendlay, you know, whatever,
they're all fucking awesome, butthere's just something in being
able to do it with your bodyweight.
And then, of course, if you canadd load, that is just fucking
gangster, that's great, and itjust here's the thing.
You might be getting good atpull-ups, right, and you're like
(18:57):
, yeah, put some weight on that,and it just the level goes up
dramatically.
It goes from being like, oh,I'm pretty capable at this.
You add five or 10 kilos andit's like you've gone from 10
pull-ups to two.
Yeah, and you're like, fuckinghell, amazing, right and so
right.
And so you don't have to add alot of weight to this move for
(19:18):
it to be really fucking hard,but for this to have huge
crossover to your strengthrelevant to gripping, pulling
and bracing through the core.
You know, the interesting thingwith pull-ups, too, is that
they're always hard.
Yep, it doesn't matter howstrong you are, like.
You know, for me, like a bentover row is never that hard.
Yeah, right, well, your feetare grounded, right.
Yeah, yeah.
And it's just like I don't know, you just do it and you're like
(19:40):
, yeah, it was great.
Or a dumbbell row, like they'rehard, but it's, but they're not
hard in the way I fucking pullup or chin up is where you're
just like, oh shit, I haven'tdone these for like a month or
two.
These are really hard today.
Well, it's very.
It's like a dumbbell.
Anything that's a barbell ordumbbell is very scalable, right
, even a machine.
But your body weight's yourbody weight.
Gravity is fucking gravity.
Your lightest dumbbell is 90kilos.
(20:03):
Like, here's your warmup.
Fuck, you know.
Like and don't get me wrong,there's many ways that you can
change the variables on this.
But if you're someone who isreally craving like how do I get
my upper body stronger,pull-ups, and then once you're
kind of at the kind of couple ofsets of 10 kind of domain, I
believe you've got to start toload it up, like you don't have
(20:25):
to go Goggins, you don't have tobe like oh, I do a thousand
pull-ups a day, like, no, likeonce you can do multiple sets of
10, my belief is that you add,load and go from there.
Yeah, fucking earth, any morethan eight is superfluous.
Yeah, it's a bit unnecessary ifyou're trying to get stronger
and that's what we're talkingabout.
Strength S, tier, super,superior, supreme, all of the
(20:47):
S's deadlift, specificallybarbell deadlift.
Wow, yeah, I said it.
It that's right now, eventhough I love it, is gonna
fucking hate dog.
No, I think everybody's gonnaagree on this like why have I
put the deadlift up here and putthe squat back down here
somewhere?
Why have I done that?
(21:08):
Because it requires grip.
You cannot, you cannot.
If you don't have the grip, thebar is not coming up off the
ground.
But it's that simple.
If you do not have a good brace, you're I mean, you might get
away with it for a little while,but you're likely to injure
yourself.
The barbell is a real truthmaker in terms of can you brace,
(21:32):
can you anchor, can youcoordinate your legs, your hips
and your back to work togetherto lift the weight off the
ground?
And it's a very yes or no.
There's no way to fake it.
I think this is the thing, andyou can vary it very simply by
creating deficits, by pausing.
There's so many ways you coulddo a one-arm deadlift.
(21:54):
I'm not super locked in thevariation per se, but I am going
to say barbell because itenables you to lift the maximum
amount of weight to get strong,like the most weight lifted in
the history of the world is viaa deadlift, you know, yeah, so
that's, that's why I'm goingthere, even though I, you know,
I love a kettlebell, I love, Ilove all this other shit.
(22:16):
We're talking max strength,grip, core, hips, back, you name
it.
The deadlift traps is the move.
Yeah, I'm a bit conflicted onthis one because I'm also like,
yeah, a deadlift has to be, butyou want to say something
different.
I don't love a conventionaldeadlift.
Okay, you know, as an exercisethey've never been excellent for
(22:38):
me.
I always feel semi-problematic.
I'm like I don't like chasingbig strength on these, the
maximum numbers.
I'm inclined to say a trap bardeadlift, because I know it
surpasses a lot of those sort ofmechanical issues.
Oh, okay.
But here's the otherinteresting thing.
I've also never done them.
Oh, hang on, hang on, you knowwhat I mean.
(22:59):
I don't know if you could besaying it if you're not using it
.
I know, I know I don't know ifyou could be saying it if you're
not using it.
I know, I know I don't think Ican, but I'm just trying to.
I'm just trying to describe topeople the fucking articulate,
the dilemma inside my head rightnow.
It is a form of deadlift, forsure, I think.
I think yeah, it's probably adouble overhand dead
conventional.
And look, if I'm thinking aboutit, most of what I'm envisaging
with this is not chasingextremely heavy, one rms with
(23:22):
any of this shit.
It's like do this exerciseconsistently and particularly if
you're in that like um, noviceto intermediate stage, you
should just be doing this likeand maybe a bit of accessory
shit.
So I'm gonna go with that,because that's implying that
you're not doing it forever.
You will constantly be goingthrough different forms of
deadlifting or hinging.
Yeah, you'd be rotating througha lot of different variations
(23:44):
of these movements, right, andyou know, sure, there's plenty
of people.
Yeah, but bench press or, yeah,but how about you know X, y and
Z?
The reason why I've structuredit in this way and the reason
why I say these things is if youwere to only do these five
movements, in my opinion youwould be a strong, badass,
(24:06):
motherfucker.
You would be like you can't.
Someone who's good at thesemovements will not be weak.
There are some people who arereally good at certain movements
, but when you get them to doother athletic feats or you get
them to try and do day-to-daylife shit, they suck, you know.
You get to get someone who'slike oh, I can like press 500
kilos.
You're like all right, run andmake that bus.
(24:29):
They can't, you know, andthat's what we're talking about.
We talk about strength.
That's going to translate to adegree of athleticism.
Now, obviously, you've got to godo the practice.
You've got to take thatstrength from the gym and
practice it elsewhere.
But if you have a really strongdeadlift, if you can do
(24:49):
weighted pull-ups, if you got astrong turkish get up, you can
do a heavy squat, whichevervariation you want to choose
there, and you have a strongoverhead press, you're strong.
You're strong, motherfucker,like it doesn't, whatever you
might say, that tells me thatwhen you go to jiu-j, you'll be
able to handle the physical justburden which can be grappling.
Yeah, you can't be doing thoseexercises and not be a bit of a
(25:12):
hench cunt.
Yeah, and that's what we want,that's what we want for you.
And so we don't say this becauseit's like, oh, we know more
than you, it's more that we wantto give you, steer you in the
right direction, because we'vefucked around a fair bit.
You're in the right directionbecause we've fucked around a
fair bit and we know more thanyou.
We do, but no, we've fuckedaround and found out right, like
I want to save you some time.
I'm not trying to do ecologicalon this shit.
I'm not like given an infinitetime scale and you leave a man
(25:32):
alone the gym he'll learn how toget strong.
Look at the gym there's dudeshave been there 40 years.
They're still not strong, likethey look kind of on an infinite
time scale.
We don't have the infinitetimescale.
Let me save you some fuckingtime.
Let's get in, let's do the bestshit and let's get strong as
fuck for bjj.
A good martial artist does not become tense, but
ready.
Essentially, at this point, thefight is over, so you pretty
much flow with the goal.
Who is worthy to be trustedwith the secret to limitless
power?
I'm ready.
The S-tier exercise for BJJstrength what am I talking about
(00:37):
?
I'm talking about super, I'mtalking about supreme, I'm
talking about God-level exercisethat's going to make you strong
for BJJ and its subsequentclose relatives, which will also
help you get strong for BJJ.
So you gave me a little rundownon this S tier bullshit before.
It's not bullshit, man.
This is legit.
Tell me again what the fuck isS tier?
This is legit.
So if you look at the scale ofsomething on the internet, it's
(00:58):
not just like a top five.
There is something, a certainitem, a certain thing which
stands out above everything else, whether it be a type of
fighter, a type of grappler, itcould be a supplement, it could
be anything.
Now this actually comes fromgaming.
What that is better than numberone?
Yes, it is Ichiban.
(01:19):
Yeah, it is the number.
It is superior to everythingelse.
But then that also then sets upthe ranking for everything else
.
What if I want to fucking?
What if I just go 10XS?
You could, and then it becomesthe whole new category fam yeah,
all your S-Tiers shit.
It could.
You'd be surprised, fuck it.
I need Rap Name Fogel to weighin on this.
Stay with me now.
So we're doing the S-Tier scaleand we've talked some other
(01:47):
stuff before, but I think it'sgood to put some context around
why we think certain things arebetter, the best, superior,
right on.
Now I'm going to start at thebottom.
Wait, wait, wait, wait.
What's your criteria forranking?
Okay, so the criteria for thisscale is that it has to give you
(02:08):
multiple benefits.
It can't just be a one thing.
Don't get me wrong.
It's great to have a tool thatdoes a specific job, but for me,
having seen a million differentexercises, I want you to get
bang for your fricking buck.
So if you're going to spend 10,15 minutes working on a thing,
you want to not only be trainingone quality, but also be
(02:28):
improving mobility, or also beimproving your proprioception,
all this shit, so that you don'thave to spend hours, you just
do a couple of good things togive you mad leverage across the
board.
Gotcha, yeah, and so I feellike that's where I'm.
So I'm actually going to startat the bottom.
We're going to start at C, sowe're going five.
It's like C working up to Sbeing superior.
(02:49):
That's in the number one.
Fuck me, keep you in suspense.
A, b, c, s.
So we're going to start at thebottom, which is C, which is D,
sorry, d, c, b, a, s.
Guys, the S tier thing isreally easy to understand.
No, I can't count.
I can't count.
Stay with me.
So at the bottom, actually, I'mgoing to put a pressing movement
(03:09):
, because actually, in truth,pressing isn't like whether you
think of bench pressing,overhead pressing.
It's not as important forjiu-jitsu as many other
movements, in my opinion, andthat's what this is all about.
This is our take on it, mark.
And that's what this is allabout.
This is our take on it.
Mark's comment section isblowing up, of course, why not?
Someone's going to tell me whatthey think, which I will not
(03:30):
necessarily care much about, buthey, I'll be polite in the
comments.
Overhead press, I believe, isthe best of all presses.
Why do I say that?
Because for those of you outthere who love a bench press,
good luck to you.
It is more limited in its scopethan an overhead press, because
when you press overhead, youhave to have healthy shoulders.
(03:52):
You also need to have a strongcore.
You also need to be able tolift that motherfucker up to
your shoulder height potentially, if you're not pressing out of
a rack, so it doesn't matter ifit is a barbell, if it's a
kettlebell, if it's a dumbbell,so it doesn't matter if it is a
barbell, if it's a kettlebell,if it's a dumbbell.
Putting heavy ass weight up andhoisting it above your head
tells us a lot more about howstrong you are than lying down
on a bench and pushing theweight off your chest.
(04:13):
Yeah, the reason why I say thisis if we do it reductively and
we look at someone who's got big, strong bench press right, like
we take one of the strongestbench presses in the world and
we're like okay, now push upabove your head.
Generally, because they'vebecome so specialized at this
thing, they are restricted andthey don't have that capacity,
and we all know that in jujitsuyou need to be able to be strong
(04:35):
in an overhead position.
Yeah, Not only for I don't knowFlanagan's trying to fucking
give you the brother's milk orsome shit.
You know like not only do youneed to be able to like function
up here, but you don't want totap to immobility, yeah, and so
that's why I think, um, peopleneed to get on board with an
overhead press and if it's notsomething you spend time on,
(04:55):
you've got to get it in thevocabulary.
Do you have something similarto that?
Yeah, so, yeah, I would kind ofagree that pressing is probably
on the lower end of the the Forme.
I'm going to go with a ring dip, weighted ring dip, nice, yeah,
and my reasoning for that is Idid them this morning, oh shit.
But I'm like I've done a lot ofpressing things.
I just dips for me are reallysatisfying as a press, and the
(05:20):
instability and people are goingto hang shit on this idea but
the instability of the rings,specifically for the shoulder
joint, is awesome Because theshoulder joint is a fucking very
complex joint.
Right it is.
It's got a lot of little musclegroups holding this shit
together, and so I feel like theextra kind of proprioceptive
difficulty of the rings lendsitself to the complexity of that
(05:43):
joint.
Yeah, for sure.
I mean I was inclined to say adip.
I'm a big fan of a weighted dip100%, one of my favorite
movements.
But I was thinking about therange Kind of, yeah, and I mean,
that's just kind of what ittells us, right, it's more like
a health, and I think bothmovements are great to reflect
the health of the shoulder,because you've got people who
(06:11):
could maybe do a parallel bardip, but you put them on the
rings and they can't, theshoulders can't hack.
Just being able to control andthen also get that deep range
which tells you how healthy theshoulders are, yeah, and you
know, to point out to folks,there's nothing that has it all.
No, so there's always.
So you're always compromisingsomething in making such a
selection, right, like, needlessto say, yeah, yeah, so there
are some things we're missing.
So that is D.
I'm going to go up from there,and some folks you know whatever
(06:32):
they're going to have theiropinions, but this is my opinion
is a squat variation.
So this is actually C.
Yeah, I put squat down there.
Why do I say it?
It's controversial.
Yeah, I put squat down there.
Why do I say it?
It's controversial, this cunt.
Now, everybody is different intheir opinions and we have
commonly said before we reallyrate a pistol squat and I love a
(06:54):
barbell back squat, like anyone, but the squat that I actually
think is the best for BJJ is abear hug like a sandbag bear hug
squat.
Tell me more, now you can.
You can mimic something similarLike some people.
Just they're like I don't havesandbags, so you could do it
like to say, a Zurcher squat,right.
And there's plenty of peopleout there like, oh, zurcher's
(07:15):
useless Cool.
The reason why I say this iswho back squat aficionado?
Um, no doubt.
No, no, no, no, just somedifferent people.
Why do I say what I say when youare working with the sandbag?
I'm fucking jt and I say what Iwant.
I fucking say what I want and Imean what I say.
And it's my podcast.
It's like, either like it orget the fuck off the channel.
(07:37):
No, no, no.
Feel free to troll in thecomments, but here's the thing
that surprised me, because I'vebeen back squatting longer than
any other movement I've done inmy life and I love it.
But what happened which blew meout was how hard it was to brace
with a bag against your torso.
So the bracing is verydifferent to putting it on your
shoulders, like, yeah, you'vegot to brace, but as much as you
(08:00):
can wear a weight belt and dowhatever else, you're forcing
the weight into you.
Yeah, you're putting pressureonto your own torso.
It actually requires you tobrace fucking ultra hard through
the anterior part of your core,like through the front, but it
also requires you to use yourlats and your back in a very
different way that you don'tnecessarily use when you do a
(08:20):
back squat.
Yeah, when you do a back squatand so in so doing, because the
weight is at the front, itenables you to actually get into
a deeper squat, even if youdon't have great squat mechanics
.
It almost, in a lot of ways,forces you down into the squat
(08:41):
position, even if you've gotpoor ankles and say you couldn't
.
And don't get me wrong, I'm notmaking an excuse for having
poor mechanics and just notfixing it.
But I have done this where I'vetaken someone who sucks with a
back squat and I've been able toload them up with the sandbag
bear hug squat and they squatteddeeper and better and they
can't lift as much weight.
And this is a funny thing.
People are like well, how canyou get stronger if you're not
(09:02):
lifting as much weight?
Like, well, how can you getstronger if you're not lifting
as much weight?
Actually, because it ismechanically so hard to do.
Globally, your whole body getsstronger with less weight.
Therefore, I feel it issuperior because you don't just
have to endlessly chuck weighton Less weight, more, yeah, and
actually over time, you can loadit up ultra heavy.
It's not that you're trying tobe weak with it, but I've seen
(09:22):
such huge strength gains gainsnot only in myself, but in in
people I work with doing thismovement.
Yeah, I love that.
I fucking love a sandbag squatmine's not far off.
It's a zurcher squat, right,yeah, and it's really just um,
it's pretty much for all thesame reasons.
Um, however, most people haveaccess to a barbell, so, in in
my criteria, I'm like well, thatthat place that's like fucking
(09:45):
more accessible for more folks.
But, um, here's the thing ifyou've ever coached someone on a
, if you've ever coached backsquats which any good coach has
you've ever coached zurchersquats or sandbag squats.
Any good coach has.
Um, what you will have noticedmore than likely is that the
barrier to entry is much lowerfor everything that's not a back
(10:08):
squat.
Yes, you get a new person inthat's not particularly adept at
strength training and you'reteaching them back squat.
You got tight ankles toovercome.
You got poor squat mechanics,bad glutes, bracing, moving the
spine, shoulders yeah, the wholething right, whereas you get
someone hey, squeeze this bag orpull this barbell, chuck it in
(10:30):
much better squat in muchshorter time, yeah.
And for grapplers and criteriaas well.
For me is like, well, what's theshortest path towards effective
strength training?
And I'm like, yeah, frontloaded squat like that yeah,
it's funny.
The other thing is it's justwhen you hold a weight in front
of you.
You can't hold that weight infront of you without working
really hard through the anteriorchain, yeah, as well as the
(10:51):
posterior chain, front of yourtorso, yeah.
So like yeah, obviously you'vegot to use your back muscles to
stay upright.
Everything switches on.
Yeah, it's crazy what that doesfor the engagement.
So that's why I love it.
And the other thing too, justfor those out there doing
Zurcher squats doesn't give youtendinitis.
You're a fucking idiot if youthink that.
Yeah, in the comments of aprevious video Look, it is
(11:12):
uncomfortable if you've got-.
I love that.
One person comments and Jetsy'slike to all you motherfuckers
that are saying yeah, thelegions of people Like, yes,
okay, the tendonitis army outthere?
No, but the thing is it's justa misunderstanding.
Like, yeah, if you're tightthrough your forearms and having
(11:33):
it in the crook of thestrongest cunts we know he's
pretty good.
Yeah, will Grant shout outHomey, all right.
Well, no, when he comes inFucking forearms are too jacked,
too much handstand work and onearm pull up Lies.
When he comes in, I'm going tomake him do it and we're going
to B now.
So we're entering the top three.
Fuck yeah, now for all of you,fucking Dr Mike, israel-a-tights
(11:59):
out there.
Turkish get up.
Motherfucker, that's right.
I said it Top three, turkishget up.
Why do I say this and why domotherfuckers misunderstand this
movement?
The Turkish get up is fantasticfor training your arm and your
shoulder straight.
It's rare that we do straightarm strength training in BJJ
(12:21):
related training, right?
So much of it is like bent arm,and so for you to stabilize and
organize your body around aweight is skillful.
Now people out there go no, it'sa circus trick, it's this, it's
that.
It doesn't really make youstrong, motherfucker.
You're just not doing it thatheavy Like.
If you do a heavy getup, youcannot be weak and do a heavy
(12:43):
getup.
You can also not lack goodshoulder stability.
You know good hip range andgood core strength and do a
heavy getup, but you can getaway with that shit with other
movements Like I know folks whohave got a fucking hectic bench
press can't do a Turkish getup.
I know a motherfucker who's gothuge back squats got a shit
Turkish getup.
(13:03):
What we're doing here is it'snot that we're like oh, it's
exactly like a technical standupand therefore do it weighted.
That's a misunderstanding, butit trains movement qualities you
need for jujitsu.
You need to have stability asyou like laterally flex.
You need to have stability fromyour knees.
You need to have strength froma dead stop off the ground and
(13:23):
for those who rubbish it, theytypically haven't spent a lot of
time trying to come up offtheir back.
You know, like I know, joshSetledge talks shit about it,
but really, when you look at hispedigree, he's more of a
wrestler than he is a BJJ guy.
So you're like of course itdoesn't make sense for you to.
You want to be on your feet,you want to lunge, you want to
shoot, and if you want to dothat, that's fine, but what it
(13:44):
does for you is so huge.
And also, if you're bad at aTurkish getup, this points out
where you can improve.
So it's a really good feedbacktool for getting rid of your
weaknesses, whether it beshoulder stability, core
strength, whatever it might be,right, yeah, so that is why I'm
such a fucking, huge, fuckingfan of the TGU.
And for those of you out therewho don't like it, you probably
(14:05):
haven't necessarily beeninstructed with it or you
haven't fucked with it enough,because a lot of variations and
I know it helps getmotherfuckers strong I'm a big
fan of the TGU, but I'm going togo different here, please.
I'm going to go and I mean I'vebeen lumped into your fucking,
pulled into my beefs.
I'm like we're fucking puttingthe squat all the way down there
(14:25):
.
The Snoop Dogg of my Tupac,yeah, you're like fuck East
Coast, fuck Biggie, fuck badboys.
Oh, was he up on stage?
No, no, he wasn't, but SnoopDogg and Tupac were friends on
Death Row.
And then Snoop's like shit, Ijust got to smoke my weed and
get the fuck out.
I don't want to be on this.
Still another 40 years ofperforming.
(14:46):
I don't want this beef.
I need to be at the 2024Olympics Shit, olympics, shit.
Commentating on horse riding.
Um, we got a flashing battery,fucking light right here.
Uh, I'm gonna go with skin thecat, wow, okay, and you know
what I was thinking, because I'mlike I want something that's
fucking.
I want something trunk related.
I want something abs, heavy abs, yes.
(15:08):
And then I'm also like whatpackages up abs, shoulders,
shoulders and the fucking andthe shoulder extension stretch
and all of it.
And I'm like motherfucking,skin the cat?
Yeah, you can not skin the cat.
Well, cunts can do it in aplayful kind of way, yeah, but
to do it properly, technically,well, you got to be strong
through a lot of this trunk, andthat's why I'm going with it.
Do you say ring or bar?
(15:29):
Yeah, because you can get therotation.
Yeah, and you can really justbuild that shoulder extension,
which is the arms behind you.
Anyone that's followedstandards will understand this
and stretch that fucking rangein a way that it's crazy, yeah,
it's gnarly, yeah, no,definitely it's a great move,
and I mean, for me, tgu is mytrunk oriented move, but the
(15:56):
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Okay, now we're up to the Atier.
Wow, almost the top, not quitethe fucking top, penultimate, if
you will.
It's pretty close, prettyfucking close.
I'm going to say a weightedpull-up or a pull-up of sorts,
wow.
Why do I fucking say this?
(17:01):
Because really, you cannot dolike.
A weighted pull-up tells you somuch about a person's grip,
their lats, their core, theupper body strength it takes to
do a weighted pull-up is, in myopinion, for grappling, superior
to almost anything.
Now, there'll be folks outthere who love a rope climb.
Now, yeah, rope climb's fuckingincredible right, but almost no
(17:26):
one has access to a climbingrope, right, and don't get me
wrong.
I fucking love it.
And obviously, maybe if you goto a climbing gym or some shit
like that, that's fine, butalmost everyone, if you go to a
gym or you go to a park, there'sa pull-up bar right, and, even
though it may not be obvious,there are many methods for you
to get better at lifting there,and being able to lift your own
(17:49):
body weight multiple times isgreat.
But to then add weight weightthat tells you so much about
shoulder stability, grip, core,like there's so much shit going
on there that is incrediblydesirable for being really good
for gi or no gi jiu-jitsu, yeah,way to pull ups are a fucking
monster, and I'm gonna agreewith you on this one jt, yeah,
(18:10):
fucking time right there.
We actually did them thismorning too.
Oh, there you go.
Yeah, I um didn't superset themwith bottoms up presses before
the ring dips, but um, yeah, wayto pull up.
I mean, you've got the hangpiece which nourishes the
overhead range.
It's good, right, and uh, andobviously you just got.
You know, like all I, it's veryhard to meet a pulling exercise
(18:31):
that isn't effective.
Yes, they're all great.
Yeah, rows inverted isn'teffective.
Yes, they're all great.
Yeah, rows inverted, rowspendlay, you know, whatever,
they're all fucking awesome, butthere's just something in being
able to do it with your bodyweight.
And then, of course, if you canadd load, that is just fucking
gangster, that's great, and itjust here's the thing.
You might be getting good atpull-ups, right, and you're like
(18:57):
, yeah, put some weight on that,and it just the level goes up
dramatically.
It goes from being like, oh,I'm pretty capable at this.
You add five or 10 kilos andit's like you've gone from 10
pull-ups to two.
Yeah, and you're like, fuckinghell, amazing, right and so
right.
And so you don't have to add alot of weight to this move for
(19:18):
it to be really fucking hard,but for this to have huge
crossover to your strengthrelevant to gripping, pulling
and bracing through the core.
You know, the interesting thingwith pull-ups, too, is that
they're always hard.
Yep, it doesn't matter howstrong you are, like.
You know, for me, like a bentover row is never that hard.
Yeah, right, well, your feetare grounded, right.
Yeah, yeah.
And it's just like I don't know, you just do it and you're like
(19:40):
, yeah, it was great.
Or a dumbbell row, like they'rehard, but it's, but they're not
hard in the way I fucking pullup or chin up is where you're
just like, oh shit, I haven'tdone these for like a month or
two.
These are really hard today.
Well, it's very.
It's like a dumbbell.
Anything that's a barbell ordumbbell is very scalable, right
, even a machine.
But your body weight's yourbody weight.
Gravity is fucking gravity.
Your lightest dumbbell is 90kilos.
(20:03):
Like, here's your warmup.
Fuck, you know.
Like and don't get me wrong,there's many ways that you can
change the variables on this.
But if you're someone who isreally craving like how do I get
my upper body stronger,pull-ups, and then once you're
kind of at the kind of couple ofsets of 10 kind of domain, I
believe you've got to start toload it up, like you don't have
(20:25):
to go Goggins, you don't have tobe like oh, I do a thousand
pull-ups a day, like, no, likeonce you can do multiple sets of
10, my belief is that you add,load and go from there.
Yeah, fucking earth, any morethan eight is superfluous.
Yeah, it's a bit unnecessary ifyou're trying to get stronger
and that's what we're talkingabout.
Strength S, tier, super,superior, supreme, all of the
(20:47):
S's deadlift, specificallybarbell deadlift.
Wow, yeah, I said it.
It that's right now, eventhough I love it, is gonna
fucking hate dog.
No, I think everybody's gonnaagree on this like why have I
put the deadlift up here and putthe squat back down here
somewhere?
Why have I done that?
(21:08):
Because it requires grip.
You cannot, you cannot.
If you don't have the grip, thebar is not coming up off the
ground.
But it's that simple.
If you do not have a good brace, you're I mean, you might get
away with it for a little while,but you're likely to injure
yourself.
The barbell is a real truthmaker in terms of can you brace,
(21:32):
can you anchor, can youcoordinate your legs, your hips
and your back to work togetherto lift the weight off the
ground?
And it's a very yes or no.
There's no way to fake it.
I think this is the thing, andyou can vary it very simply by
creating deficits, by pausing.
There's so many ways you coulddo a one-arm deadlift.
(21:54):
I'm not super locked in thevariation per se, but I am going
to say barbell because itenables you to lift the maximum
amount of weight to get strong,like the most weight lifted in
the history of the world is viaa deadlift, you know, yeah, so
that's, that's why I'm goingthere, even though I, you know,
I love a kettlebell, I love, Ilove all this other shit.
(22:16):
We're talking max strength,grip, core, hips, back, you name
it.
The deadlift traps is the move.
Yeah, I'm a bit conflicted onthis one because I'm also like,
yeah, a deadlift has to be, butyou want to say something
different.
I don't love a conventionaldeadlift.
Okay, you know, as an exercisethey've never been excellent for
(22:38):
me.
I always feel semi-problematic.
I'm like I don't like chasingbig strength on these, the
maximum numbers.
I'm inclined to say a trap bardeadlift, because I know it
surpasses a lot of those sort ofmechanical issues.
Oh, okay.
But here's the otherinteresting thing.
I've also never done them.
Oh, hang on, hang on, you knowwhat I mean.
(22:59):
I don't know if you could besaying it if you're not using it
.
I know, I know I don't know ifyou could be saying it if you're
not using it.
I know, I know I don't think Ican, but I'm just trying to.
I'm just trying to describe topeople the fucking articulate,
the dilemma inside my head rightnow.
It is a form of deadlift, forsure, I think.
I think yeah, it's probably adouble overhand dead
conventional.
And look, if I'm thinking aboutit, most of what I'm envisaging
with this is not chasingextremely heavy, one rms with
(23:22):
any of this shit.
It's like do this exerciseconsistently and particularly if
you're in that like um, noviceto intermediate stage, you
should just be doing this likeand maybe a bit of accessory
shit.
So I'm gonna go with that,because that's implying that
you're not doing it forever.
You will constantly be goingthrough different forms of
deadlifting or hinging.
Yeah, you'd be rotating througha lot of different variations
(23:44):
of these movements, right, andyou know, sure, there's plenty
of people.
Yeah, but bench press or, yeah,but how about you know X, y and
Z?
The reason why I've structuredit in this way and the reason
why I say these things is if youwere to only do these five
movements, in my opinion youwould be a strong, badass,
(24:06):
motherfucker.
You would be like you can't.
Someone who's good at thesemovements will not be weak.
There are some people who arereally good at certain movements
, but when you get them to doother athletic feats or you get
them to try and do day-to-daylife shit, they suck, you know.
You get to get someone who'slike oh, I can like press 500
kilos.
You're like all right, run andmake that bus.
(24:29):
They can't, you know, andthat's what we're talking about.
We talk about strength.
That's going to translate to adegree of athleticism.
Now, obviously, you've got to godo the practice.
You've got to take thatstrength from the gym and
practice it elsewhere.
But if you have a really strongdeadlift, if you can do
(24:49):
weighted pull-ups, if you got astrong turkish get up, you can
do a heavy squat, whichevervariation you want to choose
there, and you have a strongoverhead press, you're strong.
You're strong, motherfucker,like it doesn't, whatever you
might say, that tells me thatwhen you go to jiu-j, you'll be
able to handle the physical justburden which can be grappling.
Yeah, you can't be doing thoseexercises and not be a bit of a
(25:12):
hench cunt.
Yeah, and that's what we want,that's what we want for you.
And so we don't say this becauseit's like, oh, we know more
than you, it's more that we wantto give you, steer you in the
right direction, because we'vefucked around a fair bit.
You're in the right directionbecause we've fucked around a
fair bit and we know more thanyou.
We do, but no, we've fuckedaround and found out right, like
I want to save you some time.
I'm not trying to do ecologicalon this shit.
I'm not like given an infinitetime scale and you leave a man
(25:32):
alone the gym he'll learn how toget strong.
Look at the gym there's dudeshave been there 40 years.
They're still not strong, likethey look kind of on an infinite
time scale.
We don't have the infinitetimescale.
Let me save you some fuckingtime.
Let's get in, let's do the bestshit and let's get strong as
fuck for bjj.
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