Utilizing the westside barbell conjugate method prepares lifters to handle truly maximal loads. All the westside trappings bands, chains, boards, box squats are effective if you are training to be a geared powerlifter. Theres no better squat for powerlifting training than a widestance box squat. This movement has another interesting component that increases drive off the box. The squat by louie simmons of westside barbell williams. Targeting physical superiority with the bfs box squat simplifaster. The knowledge i gained in that first year far exceeds everything i learned studying exercise science in college. A variation can be as simple as a varying an exercises range of motion, grip, or stance. Louie simmons gym, westside barbell in columbus, ohio, is regarded as the most hardcore gym on earth.
Jun 22, 2020 its no secret, at westside barbell we hold a steadfast affection for the box squat. The wide stance dumbbell squat strengthens and defines the legs and inner thighs. Thats not how they roll at westside barbell on dynamiceffort squat day, when lifters push weights as fast as possible. A narrow stance squat or close stance squat is a back squat performed with feet at around shoulderwidth apart or even narrower. Whos it for newcomers, coaches, or those getting back into. If your hips are weak, use a below parallel box with a wide stance. Using a wide stance when squatting will place greater stress on the posterior chain glutes, hips, hamstrings, and back where it belongs, not. If you think you squat wide already, move your feet further out.
In this video shot at louie simmons facility, youll see powerlifters laura phelps, tony ramos and john kerr work through a session of multiple doubles. So are the ultra wide deadlifts with bands, with feet to the plates, for not only the deadlift but also the squat. I trained the box squat for 6 months and could squat 565 off a low box with a wide stance. Dave tate, cscs i have been training at westside barbell in columbus, ohio under the coaching of louie simmons for over seven years. Box squatting is the most effective method to produce a firstrate squat. Back and hip care with wide stance seated good mornings. Oct 11, 2012 westside accomplishes this by working up to a 1 repetition maximum 1rm in a variation of squat or deadlift and the bench press. Learn how to do a wide stance barbell squatmain muscle worked. Apr 22, 2020 wide grip decline pushup 5x40 40sec rest object front raise 4x50 50sec restwe like cinderblocks banded shoulder press 3x60 60sec rest banded upright row 2x70 70sec rest banded face pull 1x80100 empty the tank day 2.
If you are using bands or chains use 50% of your 1rm. The box squat has been a staple in louies programming for over 4 decades and is at the forefront of lower body development in terms of overall strength and performance. Each and every week lifters will work up to a repetition maximum rm in a variation of the squat or deadlift and bench press. The squat is a competitive lift in the sport of powerlifting, but is also a classic measurement of lowerbody strength. The dumbbells reduce loading on the spine and therefore make a good altern. If you read only one book, you will only learn so much no matter how many. Admittedly, the style of squatting that westside does, with an extremely wide stance, is possibly more hip dominant than most squats youd see out there. Adjust chains so about three links are on the floor for squat and good morning. Its a place where you must give 100 percent every day or risk the wrath of simmons, a man who, at 65, still hits 10 workouts a week using poundages that would. The box squat also places all the stress directly on all the squatting muscles. Dec 18, 2009 the westside barbell crew is insanely strong, probably the strongest in the world however, i dont know that a wide stance, feet straight forward squat and its associated smaller range of movement has nearly as much applicability to novices as does rips method. When you squat wide you create better leverages for the squat. They use this stuff to mimic the effects of the gear. Westside for skinny bastards starting strength wikia fandom.
For weak glutes, do heavy reverse hyperextensions, low belt squats, high rep deadlifts two sets of 20 with back arched, glutes pushed out to rear, shoulderwidth stance, hands outside shoulderwidth. The squat is always done to a parallel box with a wide stance, except for front squats. The westside barbell program is the brainchild of powerlifter and strength. Close stance air squat 7x30 30sec resthugging object to chest wide stance air squat 2x60 60sec rest. Grasp the barbell with wide arms and palms facing forward.
This is the greatest complaint made by those who favor a squat and deadlift shoe other than chucks the lack of support around the heel. Execute the lift with either a high or low bar position and either a wide or medium stance whichever stance will address your weaknesses or needs best. Part i one of the great joys i have is being able to speak and learn from top coaches and training minds such as louie simmons and pavel tsatsouline. I read through every book i could, watched every dvd, passed the special strengths. One day for lower body variations of the squat or deadlift and one day for upper body variations of the bench press. Tony bolognone shane churchs westside barbell training. These can be addressed in the squat position by widening ones stance.
While a wide stance box squat may transfer better to a powerlifting squat. Its a place where you must give 100 percent every day or risk the wrath of simmons, a man who, at 65, still hits 10 workouts a week using poundages that would terrify the typical gym guy. He is the editor of the recently released book, the womens. But what chucks provide in evenfooting they lack in ankle support. Nov 28, 2006 the evolution of westside barbell training. The technique ill describe has taken my squat from 760 to 935 over the past five years, but i wasnt always a big fan of the box squat. So, low that most of you will be shocked and may even quit lifting. Westside barbell book of squat and deadlift weight training scribd. The dumbbells reduce loading on the spine and therefore make a good alternative to back.
But what began to become quite painful was the fact that despite watching my box squat go up, my real squat seldom benefitted. This is the same across the board for powerlifters and athletes alike. Place a barbell behind your head and slightly below your neck. Oct 18, 2016 the squat is trained with a barbell two times a week. The squat is trained with a barbell two times a week. Every member of westside barbell performs box squats year around with the only regular free squat being done in competition. The multiple sets with bands in the power rack for 35 reps with a conventional stance are a builder. Stop when your upper legs go slightly beyond being parallel to the floor. The ultra wide sumo with just bar weight is a tester. Mike also pulled his fi rst 800 deadlift without having done any conventional squats or big deadlif. Now there are two ways to perform the paused squat. Louie simmonsmore often than not in terms of a raw or geared squat, the lagging link is the hips, hamstrings, andor glutes.
The posterior chain is a bigger, stronger group of muscles than the quadriceps. Jun 30, 2018 front squats hurt no matter what, but there is no reason good enough to not do them. Boris sheikos thoughts on westside barbell elite fts. Doris simmons made a 341 squat and 349 deadlift at 105, and amy weisberger has done a 445 squat and 430 deadlift at 123. The wide stance, low bar squat reduces our range of motion, allows us to be. Admittedly, the style of squatting that westside does, with an extremely wide. Sep 25, 2015 louie even talks about them in his original westside barbell book of methods. The reason why a low bar squat is superior to a high bar squat, for the purposes of powerlifting, is for the exact same reason that you can back squat more weight than you can front squat.
The monolift is the piece of equipment that allows the lifter to assume an ultra wide stance. He suggests his athletes sit down as a regular squat and then when they touch the box, they should stand up again. Louie simmons gym, westside barbell in columbus, ohio. Wide stance wall sit x1minnormal stance air squat x15 hugging weighted object. May 29, 20 both for maximal lifting and for speed days. As i mentioned before, i am a wide stance squatter, which recruits more hamstring, low back and glute strength than a narrow stance squat would. They do this by building all the crucial muscles that increase the squat. Keep a straight back as you inhale and bend your legs to lower your torso down into a squat. Sep 22, 2015 admittedly, the style of squatting that westside does, with an extremely wide stance, is possibly more hip dominant than most squats youd see out there. The only 5 strength training programs youll ever need. Its no secret, at westside barbell we hold a steadfast affection for the box squat. Close stance low box squats or front squats on foam, bar weight only or with.
He is the editor of the recently released book, the w. For those who compete in powerlifting, getting used to the feeling of lifting maximal loads is of the utmost. Sep 26, 2011 1 wide stance above parallel box squat. However, that doesnt mean that i would argue that the squat is all about the hamstrings and the hips, nor that i would argue that the bench is secretly all about the lats. With the barbell racked on the traps or upper back, the emphasis is placed on the posterior chain but the entire body gets worked. Louie simmons of westside barbell broke his back twice, and while he was. Example on how to perform the wide stance barbell squat. Thirty years ago, the great jim williams said to train as wide as possible and pull your stance in, to a point, to break parallel at meet time. I have completed one workout using this item and love it.
This is followed by special exercises for the back, hips, hamstrings, and abs. Squat to proper depth, hold for 25 seconds and then blast up to the top. The back squat can be trained in everything from heavy singles to sets of 20 reps or higher. If you squat with a close stance, move your feet out. Oct 26, 2020 narrow stance squats are commonly performed variations of squats among powerlifters, weightlifters and bodybuilders to bring up weaknesses and develop leg muscle size. Box squatting is the most effective method to produce a firstrate squ. Jan 01, 2011 westside barbell squat and deadlift manual paperback january 1, 2011 by louie simmons author visit amazons louie simmons page. Published on feb 3, 2010 the wide stance dumbbell squat strengthens and defines the legs and inner thighs. Mike also pulled his fi rst 800 deadlift without having done any conventional squats or big deadlifts.
That june, i went out to intern at westside barbell. Louie simmons more often than not in terms of a raw or geared squat, the lagging link is the hips, hamstrings, andor glutes. Improve your squat and deadlift by box squatting thibarmy. Admittedly, the style of squatting that westside does, with an extremely wide stance. Louie simmons book, the westside barbell book of methods. If you are using bands or chains use 55% of your 1rm.
A reverse hyper will build your glutes, hamstrings, and lower back like nothing else. One of my favorite movements to develop the strength in these areas is the belt march. Tony bolognone shane churchs westside barbell training log. Friday for speed work with a large training volume and with medium intensity 5060% of a contest squat done off a box at or slightly below parallel. Theres no better squat for powerlifting training than a wide stance box squat. The numbers will drop extremely low if the conditions above are met. Another question about westside barbell versus sheiko is box squats. Five women at westside have squatted or deadlifted 500 pounds or more, and every one of them laid a heavy foundation on a gluteham machine.
In powerlifting, without the supportive gear used today, cole became the first man to. A wide squat will translate to a narrow, a narrow doesnt necessarily translate to a wide. Setting up box squats by jesse ward crossfit journal. Oct 18, 2016 the multiple sets with bands in the power rack for 35 reps with a conventional stance are a builder. Straight or bent leg wide sumo deadlifts with or without bands. You dont train with louie unless you are already an elite level lifter. The westside barbell program is the brainchild of powerlifter and strength coach louie simmons. Louie simmons suggest that you should sit back back, back, back and relax before you lean forward to stand up again. Everyone should box squat with a wide stance, because this builds the allimportant hip muscles. Reflections on westside juggernaut training systems. Dynamiceffort day at westside barbell part 1 by louie.
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