At a Deficit
Deadlifts At Westside we rarely do them with competition ROM (aka standing on the floor, plates on the floor). More likely than not, our lifters and athletes alike...
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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Safety at the Bar
The Safety Squat Bar is one of the most utilized bars at Westside. So much so, we actually own several. The one pictured above is the most basic...
A Better Morning
Kneeling/seated good mornings This good morning variation is a great way to isolate the lower/mid/upper spinal erectors when performed properly. Later on down the road while at the...
Back Bonus
Extra Work for the MASS! Lat Pulldown 3x6-8 Seated Plate Loaded Machine Row 3x8-10 DB Pullover 3x10-12 Sled Upright Row x3 Trips -1 trip = 60m down and...
Back Day
The Back.At Westside every day our athletes and lifters go to the gym, some type of back training is done. The lats are the base of the bench,...
Injury?
At Westside, rarely do we have an injury.This is due to the utilization of the bamboo bar, battle ropes, and ultra high rep (100+/set) banded work done on...
The Board Idea
The board press...The idea behind it is to simulate a higher touch point of the body while absorbing the force through the board as though it is the...
Yoked Grip
Strongman train much? Here's a way we do...A favorite here is using the War Wagon Barrow for 100 feet one way with max weight. When it gets heavy...
Upper Core
Push-ups are one of the most potent upper body exercises when executed correctly.At Westside we do them with the bar set low in the power rack, typically with...
Skin the Cat
Always pursue a more optimal pathOutside of books, understand that athletics and training are physical sciences.There are many ways to skin the cat, and everything works, but nothing...
Chuck T's
We didn't invent them, we just love themHigh top Chuck Taylors. Virtually the only shoe we use to squat and pull in. With their flat sole, one can...
How we do Bamboo
Bamboo Bar WorkFor the tendons, ligaments, and soft tissue of the shoulders, there is nothing better. We prefer 4-6 sets of 30-50 reps for restoration, prehab, and rehab....