Remember...
Remember:Box Height is paramount.At Westside we train to a box set to parallel or 1" below. This is to not distort the lifter's competition depth. Then on the...
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 14 of 28
Top Miss
FAQs "What are your best ME variants for top miss bench?" 1) Pin Press2) Floor Press3) Board PressThese variants are performed with T-Grip, Football, or Swiss bars to...
No Good
"It does you no good to be proficient at the wrong exercises."-Louie SimmonsA simple example, if you are good at doing rack pulls, don't keep doing them if...
Retest, But When?
Never be afraid to retest a main lift or variation. This will aid in guiding you as to what is weak and needs attention.At Westside the lifters retest...
Zercher for the Win
Max Effort Lower1️⃣Pin #3 Conventional Rack Pull 1RM2️⃣Zercher Harness Front Squat 3x4-against 80lbs band3️⃣Standing Hamstring Curl 3x10-each leg4️⃣Reverse Hyper 3x50@45%-% of 1RM back squat5️⃣Banded Abs 4x15-ss-Hanging Straight Leg...
Whether One or Another
Remember, whether you’re squatting raw or equipped, the first move is a sitting “back” into the squat in order to activate the glutes.
An Extension
We perform back extensions in a multitude of ways, here are just a few...-bodyweight-holding med ball against clavicle and chin-band over the neck-holding med ball w/band over neck-safety...
Deadlift Push
FAQs "What can I do to increase leg drive in the deadlift (conventional or sumo)?" 2 biggest things to do in order to increase leg drive in the...
Squat Retest
Max Effort Lower1️⃣Straight Bar Box Squat 1RM-parallel box2️⃣ATP (belt squat) Sumo Lockout 5x10-last 6" of sumo ROM-straight weight on carriage-pushing out and squeezing the glutes-no weight in hands3️⃣Reverse...
Millions
"I've seen people with million dollar bodies and 10 cent brains."-Louie SimmonsFor your body to deal with maximal weights, your mind must be on board.
Holding Locked
At Westside we routinely work the lockout of the pull. A rarely performed variation is the isometric portion of the lift, which we do in the ATP to...