Joe DeFranco's Industrial Strength Show #536 My Top 3 [Longevity-Based] Strength & Hypertrophy Exercises For Each Movement Pattern
Aug 28, 2025
Dive into a world of safe strength training as Joe unveils his top three longevity-based exercises for various movement patterns. He shares effective squat alternatives, hinge recommendations, and lunge variations designed to minimize joint stress. Upper-body pushes and pulls that prioritize safety are highlighted, along with functional carries and drags for overall durability. Each exercise is meticulously chosen based on technical difficulty and muscle focus, ensuring a joint-friendly approach to building strength.
AI Snips
Chapters
Transcript
Episode notes
Five Criteria For Joint-Friendly Lifts
- Joe DeFranco defines five criteria for longevity-friendly lifts: low technical difficulty, target-muscle emphasis, joint friendliness, loadability, and practicality.
- He prioritizes exercises that hit at least four of those boxes for most trainees.
Pick Exercises For Your Body And Skill
- Choose exercises that match your body, mobility, and current skill before chasing hypotheticals like 'the king' lift.
- Swap movements for joint relief and still progress strength and hypertrophy via alternative options.
Use Goblet Squats Over Heavy Back Squats
- Use goblet squats as a primary squat pattern for most people who lack shoulder mobility or have joint aches.
- Increase load with chains, weight vests, or mixed loading instead of forcing a heavy barbell back squat.