Up and Out
Constantly strive to reach the ribcage UP not only while lowering the bar but ALSO when pressing. This allows the lats to remain in full engagement while keeping...
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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Quick Tip
Quick deadlift training tip...Do you recall the first time using an actual deadlift bar? The knurling, the diameter, and the whip of the bar made the pull almost...
Sumo Tip
The eyes guide the head,The head guides the neck,And the neck guides the upper back.Keep your eyes straight ahead as you pull.This simple eye position will help keep...
Simplicity
A little sled conditioning for y’all... 1️⃣Sled Drag x3 Continual Trips as Heavy as Possible🔸running your sled straps through your belt🔸no resting🔸1 Trip = 60m down and back(120m...
Keep in Check This...
Keeping volume in check as a coach and/or athlete is one detail commonly overlooked. 🔸For example:10x2@200lbs = 4000lbs of volumeIf one set is mistakenly left out, this is...
Illegal
Below is a Max Effort session for all those looking to build the bottom of the bench.1️⃣Straight Bar Illegal Double Wide Bench 3x3🔸‘illegal double wide’ means the trigger...
Far Far Away
Once you engage the ‘press’ of the barbell, push the body AWAY from the bar. Doing so keeps the shoulder blades pinned back, and lats/upper back engaged. This...
Where You Stand
🔸Straight Bar Box Squat 1RM-parallel box-this should be a retest for most🔸Straight Bar Box Squat x3, 5, 7-each set is as much as you can move for the...
It's a Process
Day by day, set by set, brick by brick.As Rome was not built in a day, neither is a perfect squat/bench/or deadlift. Keep trying new movements, this is...
Boarding School
Quick tip. Using boards work the dual threat of lockout from your mini-max(sticking point), but also train your back arch to not collapse under extreme weight.
Wearing Gear
‘If you’re going to play a contact sport, you need the right equipment. You don’t play football without a helmet, do ya?’-Louie SimmonsLearning how to utilize a belt...
A Cruel Twist
Ascending Giant Set:1️⃣Incline DB Bench x15~30° incline2️⃣Flat Bench DB Flye x203️⃣Plate Raise x25-hip to eye level-hands at 10&24️⃣Flat Bench DB Williams Ext. x30-keep elbows flared throughout5️⃣Tricep Rope Cable...