If you want to get strong fast but you think it’s impossible because you are working out at home, you are definitely going to want to watch this video. Whether you are training at home due to current circumstances or do so by choice, it doesn’t mean that you have to compromise on your strength gains as a result. The key to building strength and getting stronger on all of your big lifts like the deadlift, bench press and squat is understanding that you are only as strong as your weakest link. The home environment actually gives you a chance to work on those weak links even better than you can at the gym.

The reason for this is mostly due to time and convenience. Let’s face it, many of us hit the gym with a limited amount of time to get our work accomplished. Spending our time working on smaller corrective exercises is likely not going to happen. Instead, while we are there we focus on the bigger picture. Performing sets of squats, deadlifts and bench are going to be much more valuable given the limitations we are training under.

That doesn’t mean however that the stuff you don’t get to is unimportant. This is where the big misconception is. Instead, you need to find time to get the corrective exercises in, and when you realize you can perform many of them without any equipment or minimal equipment, the possibility of getting these done separately at home becomes that much more likely.

So we identify 5 simple moves or areas of focus that will deliver the biggest bang for the buck. The first of these is something called “straight arm scapular strength”. The key to improving this is that it helps to maintain stability of the shoulder girdle through movement, particularly on the deadlift. If you lack stability in the shoulder blade you will never be able to stay tight enough on the deadlift to lift as much as is possible let alone perform the more difficult calisthenic movements like the front lever or front lever raise.

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You can do this with a band by doing either a straight arm pushdown or by performing an assisted front lever raise. The key is to keep the arm as straight as possible while you drive down into the bar and lift your body via this downward force, not by lifting with the abs.

The next thing you will need is to work on horizontal pressing stability. The key takeaway here is that this has a high degree of translation over to your performance on the bench press. A properly executed bench will consist of a bar path that goes lower on the chest on the descent and higher up towards the head at the top. Given this information, the front delts provide a great deal of the stability to the bar at the bottom of the lift. You can train this via the saw variation of the pushup shown here.

If you want a greater carryover to the close grip bench press, you can simply change the position of the hands to angle 45 degrees backwards. This will get you greater triceps long head engagement and assist your strength levels for the same reasons as above when you go back under the bar to do the close grip bench press.

To round out the big three, you need to find ways to increase your squat as well. Here, the bulk of your additional efforts should be on strengthening your ability to maintain proper thoracic extension. The reason? Whether you are doing high bar squats or low bar squats, thoracic extension is key to not only keeping the bar positioned safely and properly on your back but to maintaining proper bar path during the lift.

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The hips are also an area of needed extra attention. The mistake people make is focusing too much on how they work in the sagittal plane. They are probably even more important to be strengthened in the frontal and transverse plane. We can do this while working on the abductors and adductors of the hips as well as the hip rotators with a few simple banded exercises or even some bodyweight exercises that don’t require any additional equipment.

Finally, overhead pressing or vertical pressing strength is another area of critical attention if you want to maximize your strength. Here it is the shoulder stabilizers that often go underserved. A few options are shown depending on the level of your ability.

For a complete program that overlooks none of the important physical aspects needed to be brutally strong, head to athleanx.com and get the ATHLEAN-X Training System. Start training like an athlete and watch how fast you build your strength while at the same time, developing an impressive physique that stands out from the rest.

For more videos on how to get strong fast and tutorials on how to deadlift and bench press for maximum strength, be sure to subscribe to our channel here on youtube via the link below and don’t forget to turn on your notifications so you never miss a new video when it’s published.

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65 thoughts on “How to Get Brutally Strong at Home (WORKS FAST!)”
  1. *NEW “FAST ACTION” Q&A* – Leave your most burning question about this video or any other training, PT or nutrition question within the first 2 hours of this video’s release (AS A SEPARATE COMMENT!!) and I will pick 8 to get a detailed reply from me right here in the comments. Answers will be posted within the first 24-48 hours of you leaving the question. Good luck!

    1. Hello there, for a long time I’ve been slouching to the left side when sitting and as a consequence my right leg, right part of the abs is weak and back. How do I can, as fast as possible, increase the strength of those muscles? The back I get it from your videos, but I haven’t seen anything about more specific parts of your body. A series like that on muscle strength also might help a lot of people I think.

    2. Hi Jeff,
      I would like to ask, can I increase mussels by the way training with dumbbells, which are in low weight, I had at home(around 1.5kg weight).

      Best regards.

  2. Jeff always jumps through roundabouts when he is driving because he wants to avoid to *internally rotate* his steering wheel

    1. but you also have to pay attention to reps, for hypertrophy(muscle growth) chose weights that will push you to failure at about 12 reps. for strenght, do between 1 to 5 reps with according weights.

  3. A simple man and Jeff enter an empty room…
    Man: Oh an empty room.
    Jeff: Great 4 walls, a door and floor, this space is full of home gym equipment!

    1. That door frame version face pull last video was awesome. You really feel it. A lot of this stuff I instinctively did as a kid until some adult yelled at me for it.

    *Straight arm scapular strength exercises* :
    Banded straight arm Push down 2:02
    Banded Front lever raise 2:16
    Sliding body weight pull down 2:50

    *Horizontal pressing stability exercises* :
    Pushup saw 4:06
    Modified Planche pushup 4:46
    Back widows 5:08

    *Thorastic Extension and strengthening exercises* :
    Overhead banded walk back 6:10
    Banded overhead squat 6:50
    Wall slides 7:06

    *Hip and Abductor Strength exercises* :
    Banded clamshell 8:24
    Abductor slide lunges 9:10
    Abductor hip drops 9:43

    *Overhead pressing stability exercises* :
    Banded face pull and press overhead 11:16
    Banded Hi-Low Pull aparts 11:48
    Handstand Pushups 12:30
    Wall walks 12:50
    Pike Push-ups 13:19

  5. me: *has been watching jeff’s vids for 5 years tryna follow his tips*
    jeff: *uploads vids several times a week and long story short “you are doing it wrong”*
    me: but
    jeff: no
    me: but
    jeff: wrong
    me: ok 🙁

  6. Crossing my fingers here: For about a decade I’ve had a tear in my left lateral ulnar ligament. The scarring from the injury causes some occasional impingement of the ulnar nerve, and in general that arm feels less stable compared to my right arm. The orthopedic surgeon recommended waiting until the situation is unsustainable before having surgery, given the long recovery time and risk associated with it (the risk coming from potentially having to relocate the ulnar nerve). Given that, is there anything I can work on to try and bring some more stability to the elbow back in the meantime?

    Whether the question is answered or not, thank you for all of the quality content over the years.

    1. Steven Bogacz As a fitness professional myself (celebrity trainer & founder of an online fitness & nutrition platform), it wouldn’t be appropriate, ethical, or even likely legal for anyone like myself or Jeff to answer that question for you without having both a full understanding of your issue as well as a medical clearance form signed by your physician including a list of limitations and recommendations for any physical activity/exercise program. I appreciate the question & totally empathize with you as I’ve had a couple injuries myself through the years that I had to learn to work around, but this is a question for the doctors to answer first, and anyone otherwise who attempts to answer this is setting you up for potential further injury, and themselves for a potential lawsuit. I’m saying this purely from a place of looking out for your best interest, and I honestly wish you all the best with your situation, & wish I was able to help you myself. Don’t get discouraged though, as you should do whatever you can to work other body parts without injuries, and keep yourself in shape otherwise. Sorry that wasn’t the answer you were looking for…..

    1. I can’t really feel pain. I’ve fallen down stairs and didn’t realize I had split open an elbow until I noticed blood around that area when taking a shirt off and looked for it, I’ve crashed my bike over railroad tracks and got up without even wincing while my knees were torn up, and so on. At best I feel sore and hurt much after the actual accident, when trying to sleep.

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