The use of exercise variation is inherent to Conjugate Method training. We utilize exercise variation to achieve specific adaptations tailored to the athlete's needs. This ability to deliver higher levels of training specificity leads to increased training effectiveness and efficiency. 

The use of exercise variation is often misunderstood by the average strength coach, particularly powerlifting coaches. Often, powerlifting coaches believe that the most optimal way to develop competition-relevant strength and skills is to perform the competition lifts or mild variations of them each week. 

At Westside, we understand how to utilize exercise variations tailored to the individual's needs to accelerate the rate of improvement for athletes. Instead of being satisfied with a 5-pound PR every year, we manipulate training in various ways to produce 5-15-pound PR lifts on a near-monthly basis. 

One style of exercise variation available to us is joint angle-specific exercises. A joint-angle specific exercise is a reduced-range-of-motion exercise that places emphasis on specific muscle groups and/or portions of a movement. 

For instance, we can utilize a rack pull to target the lower back, glutes, and hamstrings specifically, or we can use it as a means of overloading to enhance hip extension capabilities. When, why, and how these movements are used will always depend on the situation and the athlete. However, there is no doubt that joint angle-specific exercises can be a benefit to all athletes. 

Below, we will discuss the most common ways we utilize joint angle-specific training at Westside Barbell. 

Max Effort Training

The first option for implementing joint angle-specific exercises is during our maximal effort training. In this case, we will focus on one of two things: placing specific emphasis on a weak portion of a competition movement, or as a means of managing fatigue by training at advantageous joint angles. 

Using joint angle-specific exercises to focus on a weak portion of a lift is the most common reason we program this style of exercise variation. When used appropriately, these exercises can lead to improved force output capabilities and enhanced competition lift performance. 

We can also use joint angle-specific exercises to train at higher levels of intensity while minimizing the overall wear and tear associated with the movement. For instance, if we are dealing with a strong bench presser, using a variation such as a two-board bench press can allow us to reach max effort intensity while reducing the overall demand of the exercise. Limiting the overall range of motion helps decrease the stress of the movement, leading to less accumulated fatigue. 

Suppose we are training an athlete with weak triceps and issues with elbow extension in the competition bench press. In that case, we can use the same exercise variation and approach to achieve a different training outcome. With this strategy, we are not choosing this exercise to lower recovery demand; we are using this variation as a means of loading a particularly weak range of motion. 

It is crucial to understand the frequency at which we utilize joint angle-specific movements in our maximal effort training. Typically, we will execute a joint angle-specific exercise once every four to six weeks. Here is an example of how we could program a four- to six-week max effort training rotation for an athlete with weak triceps.

Four-Week Plan

Week 1 – Close-Grip Bench Press

Week 2 – Bench Press vs. Chain

Week 3 – Two-Board Bench Press

Week 4 – Competition Bench Press

Six-Week Plan

Week 1 – Close-Grip Bench Press

Week 2 – Bench Press vs. Chain

Week 3 – Competition Bench Press

Week 4 – Bench Press vs. Minibands

Week 5 – Two-Board Bench Press

Week 6 – Push Press

The two options above represent ways of introducing joint angle-specific training at varying frequencies. The frequency with which we use joint angle-specific movements during max effort training will always depend on the athlete and the situation. 

Here is a list of commonly used joint angle-specific exercises during max effort training:

Lower Body

Rack Pull (pin 1, 3, 5)

Anderson Squat

Chain-Suspended Good Morning

Mat Deadlift (2" or 4" mat)

Upper Body

Board Press (1, 2, 3 board)

Floor Press (comp or close grip)

Pin Press (aka dead press)

Incline Pin Press

These exercises can also be further manipulated by using specialty bars and/or accommodating resistance to deliver a higher level of specificity and improved training outcomes. Again, when and how we implement these movements will always depend on the athlete and the situation.

Accessory Exercise Training

The use of reduced range of motion movements during accessory exercise training provides benefits in both strength and hypertrophy. Depending on the set and rep parameters, we can focus on both strength and hypertrophy, or specifically on hypertrophy to develop lagging muscle groups. 

For instance, an athlete experiencing issues with hip extension in the squat and deadlift could benefit from performing rack pulls as a primary accessory exercise. In this case, we would perform this exercise at a higher intensity for four to five sets of five repetitions. 

We could also use the same exercise to target hamstring and glute development. In this case, training intensity would be reduced, while volume would be increased. We would program this as a secondary accessory exercise, performing a pin 1 or 3 rack pull for three to four sets of eight to ten repetitions. 

The manipulation of set and rep parameters allows us to control the focus of our joint angle-specific accessory exercises. 

We can also use joint angle-specific exercises during accessory work more frequently than main exercises. If an athlete needed to use pin three rack pulls to focus on glute and hamstring development every other week, we could program that for a considerable amount of time in the correct pattern without worrying about losing competency in the competition lifts.

What About Dynamic Effort?

Joint angle-specific movements can be utilized during dynamic effort training. However, this is not a frequent occurrence. Typically, if we do implement a reduced range of motion exercise into our dynamic effort training, it would be within our dynamic effort deadlift work. When this is done, we will pull our speed deadlifts from a 2" elevation.

How we elevate the bar will depend on the athlete. If we are looking to reduce the wear and tear related to the movement, we can provide a joint angle advantage by pulling from 2" mats using a deadlift bar. If we want to emphasize starting strength, we can use a standard power bar from pin 1 or 3 to eliminate the advantages gained through bar whip or speed off the floor. 

However, we most often reserve the use of reduced range of motion exercises for maximal effort or accessory exercise training. 

Keep Your Options Open

At Westside, we avoid close-minded or absolutist points of view when it comes to strength and conditioning. If our goal as coaches is to improve the strength, speed, physical composition, and conditioning of our athletes, why would we limit the tools or strategies we can employ? The coach who speaks in absolutes is either doing so due to a lack of knowledge or a need for social media attention.

As a strength and conditioning coach, all that matters is the results you deliver to your athletes. Considering no two athletes are the same, it is reasonable to assume that there is no one-size-fits-all approach to training. If we want to become capable of solving any strength and conditioning problem an athlete may face, we must keep an open mind and use all of the tools at our disposal. 

As Lou has said previously regarding exercise variation, everything works, but nothing works forever. Optimal training will always depend on how well a coach or athlete matches their exercise selection and programming to their current needs and circumstances. The intelligent strength coach will keep their training options open, seeking to provide the highest level of optimization depending on their evaluation of the athletes they are working with. 

Check out the WSBB Blog for more articles regarding the use of the Conjugate Method and exercise variation.