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Strength Emphasis & Lower Reps

- Full Body Emphasis -

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**WORKOUT SUMMARY (+ CLICK TO ENLARGE)**
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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Back Squats Cluster Sets	#1,#2,#3	3	2+2+2 (See Notes)	See Notes	8-10	4-10"

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OPTION #1

Note: Choose a weight you can hit for 4-5 reps, perform 2 reps, rest 20-40 sec, repeat 3x total for a total of 6 reps per set

From a visual perspective, the squat pattern is quite simple. However, neuromuscularly and biomechanically it’s actually very complex. As a result it requires a number of precisely executed components to lock the movement in. Some of these include the following:

Set the hips back without bending over
Spread the knees apart but not excessively
Keep a neutral spine while maintaining a very slight natural curvature of the back
Squat somewhere between 90 degrees and parallel (i.e. don’t collapse or go ATG)
Pull yourself into the bottom position rather than allowing gravity to push you down
Brace the core and tense your abs
Keep the chest out without hyperextending the back
Screw the feet into the floor by pushing slightly more to the outside of the feet
Keep the feet relatively straight and aligned with the each other
Pull the bar into your back by activating your lats
Keep the head neutral (i.e. don’t look up but don’t let the head drop)
Maintain maximal full body tension each and every rep
Move in a perfectly vertical fashion without shifting horizontally
Load each leg as symmetrically as possible without favoring one side

Bear in mind this list is not all-inclusive and only represents a small fraction of the important biomechanical and physiological components of a proper squat. With that said, dialing in your squat form should be straightforward right?

Yeah I thought so. In fact, trying to learn and apply each and everyone of these cues can feel beyond frustrating and quite frankly impossible even for seasoned iron game warriors let alone newbie lifters.

Furthermore every individual is different so the optimal set of cues will need to be precisely customized and frequently adjusted on a consistent basis. Anyways, you can see how mastering your squat can be a loosing battle from the get go.

So how the heck does one actually learn to squat properly without going through an exhausting myriad of endless cues? Furthermore to what degree does one emphasize each cue since we never want to over cue someone to the point that they shift too extremely into the opposite direction (i.e. overspreading the hips or excessive hip hinge mechanics.). In other words how much do you emphasize each cue so that each of them is carried out to the proper degree?

The answer lies in simply performing precisely and methodically executed eccentric isometrics. Now I’m not talking about simply collapsing down into the bottom of a squat, then pausing for a few seconds while you mindlessly hang out on your tendons and ligaments. In fact, that’s a bastardized version of an eccentric isometric and will in no way do anything to improve your squat mechanics not to mention your strength or muscular development.

Instead I’m talking about performing the eccentric isometric with painstaking attention to sensory signals and proprioceptive feedback using Jedi-like focus and warrior-like intensity. In simple terms that means performing a slow and controlled eccentric while staying incredibly tight then pausing in the naturally stretched position while attending to as much somatosensory feedback as possible.

For additional movement mastery, perform them using a more extended eccentric isometric protocol. This is done by emphasizing the eccentric and extending the pause even longer in order to feel each and every physiological element and reinforce optimal positioning. Watch the video tutorial to see this concept in action.

OPTION #2

One of the most common problems on all squats but even more so front loaded squats is using excessive range of motion & going too deep by collapsing at the bottom. Lifters oftentimes use front loaded, goblet, or front squats as way to get deeper range of motion & more depth as it is in fact easier to “get away with” collapsing on these compared to back squats.

However the issue is you should not be trying to get such depth in the first place when it comes to squatting under loaded or high force conditions.
So stop gravitating to front loaded squats as a way to go ATG & use excessive ROM while passively hanging out on your tendons & ligaments. All you’re doing is taking tension off your muscles & placing it on the joints. Instead, you should be using front loaded squats as simply another way to hit the legs (especially the quads) while also blasting the core & placing less stress on the spine.

Proper depth for any loaded squat is approximately 90 deg which ends up being slightly above parallel unless you’re doing wall sits, wall-ball squats, or smith machine squats where there’s no tibial inclination in which case 90 & parallel are the same. And yes regardless of age, gender, ethnicity, individual differences, & joint anthropometrics a proper squat will involve roughly 90 deg joint angles for all humans.

I’ve trained thousands of individuals from adolescent athletes under 5’0” to basketball players 6’8” and while mobility boundaries & max ROM under assessment conditions vary greatly, one thing that doesn’t change is what proper form, ROM, & biomechanics look like on any particularly movement including a squat provided it’s coached & executed properly.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Quadruped Plank Rows Feet Elevated	#1,#2,#3	3	2 per side (hold each 8")	60-90"	8	2"

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OPTION #1

This plank variation is an excellent core and anti rotation exercise. Hold each position for a minimum of 5 seconds before switching.

OPTION #2

The single leg plank with hands on a foam roller is a simple yet effective core stabilization movement. If it's too easy add weight or elevate your feet.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Weighted Med Ball Box Jump & Reverse Depth Drop	#1,#2,#3	3	3	90"	7-8	2"

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OPTION #1

Using a medicine ball to load a box squat is a safe and effective way to hyperactive your nervous system and force your body to recruit higher threshold motor units. Try to hold and stick a squat position both at the top of the box when landing and when rebounding back to the floor.

OPTION #2

The single leg squat with kettlebells is one of the most simple yet intense lower body movements as it individually targets each leg with high levels of tension. Adding the fat grips increases full body stiffness and motor control.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Heavy Bird Dog Barbell Suitcase Rows	#4,#5,#6	4	3-6 per side	90"	9-10	2-3"

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OPTION #1

Since introducing BIRD DOG ROWS on T-Nation 4 years ago I’ve seen a lot of folks implement them albeit with 2 common issues.

First, technique is usually flawed with improper alignment, over-rowing past 90 deg, lack of perfect posture, as well as overall sloppy rowing mechanics with excessive momentum.

Second, most athletes treat bird dog rows as light assistance moves that never involve overload. In reality if you’ve mastered your form & body mechanics by using 90 degree eccentric isometrics, you’ll be capable of handling similar loads on bird dog rows & renegade rows as you would on traditional rows such as the classic single arm dumbbell row. If you have to substantially reduce the load on unstable variations there are likely 5 main issues.

Your form on more traditional variations is flawed & you’re relying on excessive momentum to lift the weight rather than smooth controlled form. These unstable variations simply exposed those flaws.
Your core strength is a weakness resulting in it being the limiting factor on movements such as these which it should NOT be if in fact your core is strong.
You lack full body stability & motor control meaning that when there’s a movement that requires such biomotor capabilities, you’re forced to significantly drop the load to complete the exercises.
You’re rowing past 90 deg which not only represents faulty mechanics but destabilizes the shoulders & low back not to mention disrupts the entire kinetic chain leading to instability from head to toe.
Your body alignment is off & your hips, knees, & feet to rotate out rather than maintaining a straight line. This is often a result of squatting with externally rotated hips & feet rather than proper in-line position. Squat to 90 & you won’t need to resort to these common compensations.

OPTION #2

One of the foundational movements for building a strong and larger back while addressing postural weaknesses and glute/hamstring tightness. Perform drop sets so set 1 is 5 reps, set 2 is 4 reps, set 3 is 3 reps, and set 4 is 2 reps. Keep shoulders and spine locked into neutral.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Bench Press Cluster Sets (Barbell or Dumbbells)	#4,#5,#6	3	2+2+2 (See Notes)	See Notes	9-10	2-3"

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NOTE: Choose a weight you can hit for 4-5 reps, perform 2 reps, rest 20-40 sec, repeat 3x total for a total of 6 reps per set.

Unless you’re going to be competing in a powerlifting meet in a few weeks, you’re probably better not touching the barbell to your chest on bench press. Instead I recommend performing 90 degree eccentric isometrics. This is as topic I go over extensively in my book Movement Redefined.

No, there is not a single research study specifically proving what optimal ROM is one way or another & there likely never will be. However if we examine the research regarding structural physiology, biomechanics, & neuromuscular physiology, all signs point to 90-deg as being optimal when it comes to heavy loads & high impact. Besides saving the joints, I’ve found 90-deg eccentric isometrics to be superior not only in terms of their therapeutic benefit but also for increasing functional strength & size as well as power & proprioception. This is true not only of the bench press but just about every other compound movement including squats.

Additionally I’ve found them to be far superior for maximizing mobility. Yes, you read that correctly!!!!! Limiting ROM to 90-deg (the optimal end range for high load/impact activities) actually promotes increased mobility & ROM. In contrast, performing movements well in excess of 90-deg is oftentimes the very thing that ends up limiting mobility & flexibility as the exaggerated positions often end up gradually producing chronic inflammation over time and inflammation is the very thing that limits our mobility.

You’ll also notice more powerlifters using limited ROM movements in their training such as floor press, board press, pin press, Spotto press, & partials not to mention above parallel box squats. Coincidence? I think not.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Overhead Lunge Split Squat & Eccentric Isometrics	#4,#5,#6	3	2 per side	90"	9	3"

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MAIN OPTION

The overhead lunge split squat is one of the single most effective drills you can perform not only for improving functional strength throughout the entire body but also for improving mobility, flexibility, motor control, balance, stability, & posture from head to toe. That’s because the overhead position helps to further elongate the muscles around the hips, spine, core, & lumbopelvic hip complex due to the nature of the various anatomy slings & myofascial slings that run through the body. Just make sure you don’t over-stretch but instead use approximately 90 deg joint angles. Remember, maximal ROM & optimal ROM are 2 very different things.

Now you obviously don’t have to go heavy to get many of the benefits of overhead lunges. In fact, simply performing overhead lunges with light weight or even bodyweight is something I recommend most of my clients do on a consistent basis if they ever experience any tightness throughout the kinetic chain as it does wonders for providing immediate relief in tight muscles as well as helping to re-set neuromuscular tone and tension of various muscles throughout the kinetic chain.

However, if you’re able to progress to the point that you can handle heavy loads in an eccentric isometric fashion, not only will you have likely optimized your functional mobility & flexibility but also your strength, stability, balance, & many other biomotor capabilities.

EASIER OPTION

The eccentric isometric goblet lunge is one of my go-to lunge variations not only for building lower body strength and size but also for improving mechanics, stability, and movement quality. Here's one of my NFL athletes Adrian Hubbard showing how it's done as he uses the eccentric isometric to fine-tune his form.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Overhand Pull-Ups on Lat Pulldown Station	#7 & #8	3	5-8	60-90"	8-9	2-3"

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OPTION #1

These are exponentially more challenging than they look. In fact they provide 4 unique benefits

Requires the lifter to pull symmetrically and equally from both sides of the body otherwise the bar will tilt.
Forces the lifter to eliminate momentum and perform very smooth and controlled pullups which places enormous tension on the lats
Helps eliminate form and technique issues as well as imbalances, shifting, and wiggling as these are very sensitive to deviations in body mechanics.
Reinforces the optimal 90 degree position as pulling significantly pas this will destabilize the bar due to energy leaks inevitably produced from using excessive ROM (past 90 degrees).
Minimizes the ability to rely on special referencing when performing the movement since you’re slightly moving to one side. This forces the lifter to rely more on sense of feel than sense of vision. More on this topic in NEW ARTICLE coming tomorrow. Stay tuned.

On a side note, don’t be surprised if you find it impossible to avoid rotating as you’ll inevitably twist a little bit regardless of how strict you are.

OPTION #2

The kneeling lat pulldown is one of my favorite lat and upper back exercises as it teaches strict and smooth vertical pulling motions.

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EXERCISE	SUPERSET	SETS	REPS	REST	RPE	EI
Half Kneeling Overhead Power Hold - Olympic Lifting Jerk Recovery	#7 & #8	3	10-15 second hold per side	90"	9-10	N/A

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OPTION #1

The overhead power hold represents a simple yet brutally effective method for overloading the entire body. It pulverizes the musculature of the shoulders, traps, upper back, triceps, neck, grip, spinal erectors & more. Although I typically do these from a standing or split stance position (i.e. more similar to a jerk recovery protocol in Olympic weightlifting) the level of core activation & stabilization throughout the entire lumbopelvic hip complex that’s required to lock the movement in from a half kneeling position is difficult to replicate with any other movement.

It’s also a great diagnostic tool that both exposes & addresses a number of weaknesses, imbalances, & strength deficits throughout the kinetic chain. It’s also a phenomenal posture drill as it teaches & requires perfect postural alignment from head to toe. Even the slightest deviation in spinal positioning will produce an energy leaks making it feel impossible to stabilize. It’s also great for Olympic weightlifting.

This is also one of the most effective exercises for improving shoulder mobility & shoulder stability. That’s because it requires the lifter to stabilize their glenohumeral joint in the overhead slot position with the arms in-line with the ears. In fact failing to press the weight out slightly in back of you, which is ideal, will make it nearly impossible to handle any appreciable loads.

OPTION #2

NOTE: Choose a weight you can hit for 4-5 reps, perform 2 reps, rest 20-40 sec, repeat 3x total for a total of 6 reps per set.

The eccentric isometric overhead press using 90 degree joint angles is my go-to method for performing barbell military presses. That’s because the 90-degree angles combined with the eccentric isometric hold maximizes intramuscular tension, overload, body mechanics, motor unit recruitment, and proprioception (sense of feel), while also minimizing stress to the joints and connective tissue.

If you’re sick of beating-up your shoulders, elbows, neck, and low back from traditional military presses, try these ASAP as shown here by GSP sponsored collegiate football player and NFL & CFL prospect Bryce Bartlett. Make sure to have a natural elbow tuck on the eccentric, while bracing the core but also allowing ample levels of t-spine extension. A slight extended wrist is acceptable as it may be more natural for some athletes.