The Seated Good Morning
The development of posterior chain and trunk strength is critical to the health and success of all athletes. These muscle groups help stabilize the spine and affect 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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How to Overcome Squat Sticking Points
The barbell squat is an exercise that nearly all athletes can use to improve their sports performance. This exercise focuses on developing the anterior and posterior chains, which...
How to Improve Deadlift Grip Strength
An athlete's grip strength will dictate their success with the deadlift. Unlike the squat or bench press, where the weight is loaded onto the body, the deadlift requires...
5 Accessory Exercises for the Squat
The squat is a multi-joint exercise that challenges the musculoskeletal system to various degrees. Much of the focus is placed on the legs and back. However, muscle groups...
The Chest-Supported Row
The Conjugate Method provides coaches and athletes many opportunities to improve strength, speed, physical composition, and athletic skills. One aspect of our training that allows us to address...
The Conventional Deadlift
Developing lower body strength and muscle mass is critical when competing in strength and conventional sports. Whether an athlete is focused on being as strong as possible or...
Powerlifting Exercises: Essential Movements to Improve Strength
The sport of powerlifting focuses on one goal: to become as strong as possible. It sounds easy enough, but reaching peak performance can be complex and require creative...
Basic Conjugate Training Advice IX
Having the proper perspective is critical when utilizing the Conjugate Method. Over the years, there have been quite a few myths and misconceptions associated with our training style,...
How to Start Powerlifting: Your First Steps Towards Strength
Today, strength sports are more popular than ever. If you spend any time on social media, you will likely see a clip of an athlete lifting an incredible...
Exercise Selection: Off-Season vs. Competition
The Conjugate Method allows a coach or athlete to constantly optimize the training strategy no matter the situation or time of year. When programmed correctly, the Conjugate Method...
Powerlifting Preparation: Off-Season vs. Competition
Powerlifting is a sport that tests an individual's strength using three different barbell lifts: the squat, bench press, and deadlift. While these lifts may seem simplistic, much goes...
Starting Conjugate: Fatigue Management
The level of success an athlete achieves with their strength training program is dictated by a few key things: exercise selection, intensity regulation, volume regulation, training frequency, and...