My Top 10 Exercises

In this video I answer the question "If you were stripped of all your gains, and you could only perform 10 exercises, what 10 exercises would you use to bounce back to where you are now?"

00:00-03:05 Intro
03:06-04:37 Front Squats
04:38-05:12 Deadlifts
05:13-06:54 Cleans
06:55-09:19 Run
09:20-12:19 Push Press
12:20-14:28 Push-Ups & Pull-Ups
14:29-15:23 Lunges
15:24-16:35 Farmer's Carry/Walk
16:36-17:51 Hanging Leg Raise

Follow me on IG @untamedstrength

[jonnyrepsfitness]

Alan lies, here's his actual top 10 that he told me in secret:

1.) Conventional Deadlift
2.) Romanian Deadlift
3.) High Handle Trap Bar Deadlift
4.) Low Handle Trap Bar Deadlift
5.) Axle Bar Deadlift
6.) Stiff Legged Deadlift
7.) Sumo Deadlift
8.) Zercher Deadlift
9.) Lever Deadlift
10.) Rack Pulls

There you go. Train

[jcdenton]

My top 10:
Dumbell curls
Barbell curls
Hammer curls
Pinwheel curls
Zottman curls
Preacher curls
Reverse curls
Cable curls
Ez bar curls
Bench press

[BaldOmniMan]

Thank you for the shout out sir! This was a fun project to participate in

[hotmetalfab]

My top 10 exercises:
1) Do
2) Not
3) Move
4) The
5) Bar
6) B
7) e
8) l
9) l
10) hip thrusts

[chjeltness]

14:48 "I used to do 5 sets of 20 reps. That's like- 100 reps."

Underrated commentary 10/10 😂

[strongwiseandfree]

I love how you're embracing the natural community that's been growing on YouTube. We've all learned so much from you over the years.

[kurtfranklin]

Top ten
Behind the neck press
Ring pull-ups
Dumbbell Pullovers
Shrugs
neck bridges
High bar back squats
Romanian deadlift
Walking
Face pulls
Push-ups

[EnkiriElite]

Awesome man! Glad to see you participate in this. I love the list and I'm glad to see the front squat getting so much love too! I've always said front squats are one of the best upper back strengthening exercises in existence.

[F_Yale]

I like Alan because he's natty, honest and gives real good tips.

[TomEpQm]

Lunges are something I did when I first started working out but once I realized how much stronger I was getting by doing barbell squat I wrote them off. Fast forward about a decade later to several months ago and I throw my back out deadlifting for the first time after years of deadlifting without issue. To rehab (after getting medical care) I tried squatting in all variations and doing light RDLs to keep blood flowing to heal and rebuild strength but saw little to no progress.

Then I started doing lunges and immediately picked out where the weakness was that caused the injury in the first place, am finally starting to see progress in recovering and the mobility in my hips is the best it's been in years.

Moral of the story: lunges are more important than people realize.

[nattyfatty]

7:00 Starting Strength of all people have a presentation where Sully discusses how the energy systems aren't as distinct as people think, and it's the aerobic pathways that "feed" the anaerobic pathways. So better cardio = better strength training. Cardio creates gains. It's part of the reason why, for example, so many people observe that manual laborers tend to have a higher baseline level of strength when they start lifting

[jonathanwright]

1 squat
2 deadlift
3 pullup/lat pulldown
4 bench press
5 overhead press
6 hip thrust
7 barbell (or any) row
8 running
9 rowing
10 machine crunch

[jjhbball]

1) RFESS
2) Pull-up
3) Push-up
4) SL RDL
5) Sprints
6) SL Bounds
7) Squat jumps
8) Pogo hops
9) Hanging leg raise
10) Hamstring sliders

[cshirle]

1. Kettlebell swings
2. Bodyweight rows
3. Push-ups
4. Goblet squats
5. Pull-ups
6. Dips
7. Lateral raises
8. Leg raises
9. Running
10. Bicep curls for vanity

[bryansuperduker]

Stopped training 5 years ago, and watching AT on Youtube. Bloody hell Alan’s changed!
Planning to get back to training as I’m 58 years old and need to get back to it.
So this selection will be the core to my routine.

[kylemckinney_]

Running is insanely underrated when it comes to its impact on resistance training as well as daily activity. The amount of work capacity increase that I gained from running is crazy.

[vinc]

1. Hack squat
2. Leg Extensions
3. Neutral grip lat pulldown
4. High to low cable lat lows
5. Hammer Strength Incline Chest Press
6. Cable laterals
7. Hammer curls
8. Tricep cable pushdowns
9. Seated calf raises
10. Leg raises

[shiverr]

1. Squat
2. Bench press
3. Deadlift

Big 3.

4. OHP, especially strict press
5. Front squats or FS variation, like SSB front squats

6 Some kind of row, I would say seal row works the best
7. Face pull
8. Walk of shame
9 PSOAS march
10. swiss ball curl

[chrischairamonte]

Alan Thrall top ten exercises . # 1 High bar back squat #2 Front squat # 3 paused hight bar back squat # 4 low bar back squat # 5 paused low bar back squat # 6 tempo squats # 7 Zercher squats # 8 over head squats # 9 power clean # 10 Front squats again with honorable mention to goblet squats for beginners.

[richardmurphy]

Deadlift
Clean
Bench press
Push press
Squat (any!)
Pull up
Running
Skipping
Sled pushing/pulling
Backward 7’s (or plank variations with rotation)