Elite Performance

How many squat variations do you do?

- HBT Front Squats -

1) String a resistance band through the center of a weight plate and loop in over the barbell. Attach clamps to keep the band from sliding off the barbell sleeve.

2) With a higher Centre of Gravity (compared to a Zercher variation) this Back Squat will tax your core to a greater degree.

3) Keep the elbows up throughout the movement, otherwise the bar may slip off your collarbone.

4) Stabilize the weight before initiating the movement, with the weight bouncing all over the place, you want to be in control of the weight, not the other way around.

5) This variation is recommended to reinforce good motor control of a squat pattern by reinforcing trunk rigidity / core stability. And is a better option than squatting on a Bosu Ball (please don't do that)

6) Increase difficulty by -
a) adding weights,
b) repetitions,
c) tempo for time under tension
d) pauses at the bottom of the movement
etc.

7) Increase complexity / demand on control by -
a) utilizing multiple plates + multiple thinner bands (multiple bands introduces more independent oscillations)
vs a thick band (stronger band is less elastic = lesser oscillations / perturbations = easier to stabilize) and a heavy plate each side ,

b) shifting more bands + weight plates closer to the end of the barbell sleeve (increased moment arm at the barbell translates to greater instability) vs having the weights / bands closer to the lifter

May you do the same, if not better.

- Elite Performance-

How many squat variations do you do?

- Zercher Bulgarian Split Squats -

1) Prepare the barbell with Trap Pad for comfort at chest height (I typically use 2 Trap Pads, 1 for each arm)

2) Lift off the rack and hook your feet on a stool (anything that is roughly knee height like a Plyo Box or Bench will do too)

3) Lean your weight onto whichever leg (non moving leg) and think of hinging back with your hips / non working knee to the ground whilst maintaining an straight back (not hunching over)

4) Done correctly, you should form a "thunder" symbol from a side view (refer to image with yellow lines)

5) Keep the wrists higher than elbows throughout the movement, otherwise the bar may slip off your arms.

6) This variation is recommended to strengthen the upper back region as the weight / barbell will tend to pull you into a hunched position, hence it is counter-hunching / promotes better posture.

7) Compared to the previous video, this is a little more trickier to balance as the non working foot is elevated on a stool.

8) Increase resistance by adding weights / repetitions / tempo for time under tension / 1.5 repetition etc.

May you do the same, if not better.

- Elite Performance-

How many squat variations do you do?

- Low Landmine Valslide Reverse Lunges Ipsilateral / Contralateral -

1) Stand on a Slider (Valslide in this case, a towel works too if you're doing it on parquet or marble flooring)

2) Lean your weight onto whichever leg (non moving leg) and slide the Slider backwards whilst extending your arms to the side as a counter balance.

3) Done correctly, your hips and shoulders should be level from your point of view.

4) Increase resistance by adding weights / repetitions / tempo for time under tension / 1.5 repetition etc.

May you do the same, if not better.

- Elite Performance-