Strong Hips
Max Effort LowerSumo Deadlift 1RM-against minis (~220lbs at top)Giant Cambered Bar Good Morning 3x6-low bar position-pause 1sec at bottom-frog stance(between sumo and conventional)ATP March 3x2min-holding 100lb med ball...
The Westside Barbell Blog
A resource for serious lifters and athletes seeking proven strength training methods. The Westside Barbell blog breaks down programming, exercise selection, recovery, and performance strategies built on decades of elite coaching experience of founder Louie Simmons and his dedicated team.
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336 articles · page 11 of 28
Be a Machine
While machines are not our primary means of training at Westside, don't write them off in terms of stimulus. After the main lift on Wednesday, every 4-6 weeks...
Dwarf among Giants P.2
Dwarf among Giants Pt. 2 By: Jeremy Smith IG: @jsmith_fitness In the sport of powerlifting my goal will always remain the same: To be the strongest dwarf...
Dwarf among Giants P.1
No this is not one of your eleventh-grade English novels that you were forced to read in school, this is how a man with dwarfism is living and...
Only Upward
Max Effort UpperConcentric Football Bar Pin Press 1RM-widest grip-pin set to sticking point (mini-max) of straight bar benchConcentric Football Bar Pin Press 3x3-moderate grip-same pin height as above30º...
Boxing for Cheap
Our box for the red monolift is 10" tall. The box is one of the most important training tools we have. While many will buy one, for less...
Phat Chest
Max Effort UpperFat Bar Bench 1RM-bench grip60º Incline Straight Bar Bench 3x3-moderate grip-1sec pause at bottomDB Rollbacks 4x8-flat benchReverse Pec Dec 3x10-2sec hold at topBanded Tricep Push-downs 5x40
Jump Around!
With regards to explosive training when it comes to Olympic lifting, CrossFit Individual competitors, and contact sports, I often get asked what we do differently than others at...
New Age Wave
A typical 3 week wave set-up consists of...325-375lbs of band at top, depending on athlete height.
Change Up
Yes we have a battle rope, but more likely than not our athletes are using the battle chain. We got this 42' long tow chain from our local...
More Glutes!
Glutes Lagging?...Using the ATP or a Banded Belt Squat Set-up perform this complex for 3 minutes straight:Sumo Push Throughs x10-squeezing and releasing the glutes through the beltFrog Stance...
Taking a Percentage
FAQs"I see in the newsletter you guys are running 5's now as opposed to 2's. My question is what caused the shift?" We've found by keeping to a...