Anderson Half Squat
Any of you that have been following my Journal here (Strength Journal) will know that I recently included the infamous 4 squat workout into my routine. This delightful little routine consists of 4 exercises, each with 4 sets (5,4,3, and 2 reps respectively).
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Single Leg Supplements
In your quest for developing legs that are bigger, stronger, and more powerful, chances are you've already read dozens of articles on the basic exercises. Any decent strength training routine will put emphasis on the big lifts like squats and deadlifts. While I'm not saying these exercises aren't important, a lot of times people forget about how crucial it is to develop balance between legs.
This article is designed to give you plenty of single-leg options to help you achieve all your strength and physique goals.
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Row Right: Get More Bang For Your Back
One of the all-time great movements to develop your back is the row. In fact, it's so good I devoted an entire article to the row and its variations in Wanna Grow? Gotta Row. While I gave some great tips on proper execution, I've come to the realization that tons of people still don't understand how to row correctly.
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Snatch Grip Deadlifts
The name snatch grip deadlift is actually somewhat of a misnomer. It would be more accurate to simply call them Wide Grip Deadlift to avoid confusion. The reason they are called snatch grip is that they employ the wide grip that many Olympic lifters (most) employ in the Snatch Lift. But a snatch is still a snatch regardless of what grip is employed.
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Kneeling Squats
The videos below show a kneeling squat. You don't need a smith machine apparatus like in the second one and you probably don't need a lifting belt. First, read the explanations and cautions provided here.
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Split Squats, Lunges, and Single-Leg Squats (Pistols)
Much confusion exists as to the difference between these movements especially owing to confusing terminology like 'stationary lunges'.
Let's keep it simple. The following video shows a basic Split Squat. Variations to change emphasis, increase range of motion, or progress in difficulty would be:
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Core Anti-Rotation Videos
The following videos demonstrate core stability movements known as anti-rotation exercises. What's that? Well I'm talking about core stability exercises where the the job is to prevent rotation. It's the main function of the core musculature. And you thought it was to do situps, didn't you?
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Pistols: What have you done for me lately?
An article of mine, originally published at MaxCondition.com is called "Lip Service". In it I point out that, often, the advice someone gives reveals more ABOUT them than it does FOR you.
Those who continue to stick in and read my ramblings will probably get the idea that I repeat myself. Well, it’s necessary. One way you start to put things together is called “free association”. My mind tends to work that way automatically. Although I have trained myself to do that it’s a nice way to say that my mind wanders. Only it wanders WITH STYLE.
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Romanian Versus Stiff Legged Deadlifts
These two exercises, stiff legged deads and Romanian deads, I think have sort of been wrapped around each other in myth and shadows.
Everybody seems to have a different take.
Not to mention that some people teach the conventional deadlift based on it's difference from these other two. So you get this kind of thing like "conventional deadlifts are more like a squat than the stiff or Romanians".
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- Deadlift Info
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