Rack em' Up!
One of our go-to's in terms of top miss in the deadlift whether sumo or conventional, is the rack pull. While a multitude of pin heights are used,...
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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A Life Quote
"...your life is always measured how many vinyl banners you have on the wall...they fulfill an emotional void..."-Jason Gusic, @appliedsc
Raw Bench Pointers
Raw bench set-up at Westside begins with these few steps:1️⃣Upper back/Shoulder blades tight/pinched together2️⃣Lats flexed downward while maintaining upper back3️⃣Rib cage/lower sternum reached upwards as the bar descends4️⃣Pressing...
Why Safety?
FAQs "Why do the lifters rarely use a Straight Bar for squats and benches?" Using specialty bars targets the weakness of the lifter(s). Thus the straight bar becomes...
Lower Volume
Dynamic LowerBow Bar Box Squat 5x5@50% 1RM-against bands-parallel boxPin #3 Banded Rack Pull 3x30sec-35% 1RM Conventional deadlift-doubled over red minis-touch and goATP Loaded Husafell Stone Carry 4x2min-if no...
Running Lame
"When you run with the lame, you develop a limp."-Louie SimonsMake sure your training partners are better than you with regards to at least 1 lift.
Understanding
As the bar is being lowered by creating a tighter upper back, the major facet in creating this is maintaining the contraction of the LATS. It is the...
Headless
“Even a headless chicken can run fast.”-Louie SimmonsCoaches, if you want to make your athletes faster, you MUST prioritize absolute strength. This peak strength gives your athletes the...
Hip Pop
Max Effort Lower1️⃣ATP Conventional Rack Pull 1RM-20% of your all time best deadlift (sumo or conventional) on carriage with straight weight-bar set below the knee-if an ATP is...
Rarely
FAQs "Why do the lifters rarely use a Straight Bar for squats and benches?" Using specialty bars targets the weakness of the lifter(s). Thus the straight bar becomes...
Husafell
Dynamic LowerBow Bar Box Squat 5x5@50% 1RM-against bands-parallel boxPin #3 Banded Rack Pull 3x30sec-35% 1RM Conventional deadlift-doubled over red minis-touch and goATP Loaded Husafell Stone Carry 4x2min-if no...
Running Lame
When you run with the lame, you develop a limp."-Louie SimmonsMake sure your training partners are better than you with regards to at least 1 lift.