Do the elbows really have to stay stationary when doing any sort of triceps extension?
We all know the triceps extend or straighten the elbow, but we often forget it extends the shoulder as well. See what I am talking about in the video below and figure out how you can get more out of any triceps exercise.
https://www.youtube.com/watch?v=coAuzPshMuk
While we’re on the subject of the triceps, I’ll show you an easier way to set up for either cable or free weight skull crushers.
I figured it’s time I start talking on camera, so in these videos you will learn…
If the videos below help you or someone that you believe could benefit from them, subscribe to my channel, like it, and or share these wherever you wish. I don’t think you will ever do a pullover of any sort the same again after watching!
https://www.youtube.com/watch?v=GmzZe9jkh9Q
https://www.youtube.com/watch?v=qssAnxGsFjk
In this post I will show you…
What should I do for day five?
For day five you can perform “accessory” work, train muscle groups that need extra attention or mobility work, or even do a complex or some conditioning. Below is a complex you can feel free to use if you wish. It’s harder than it looks.
Here is a sample barbell complex.
A1) Push Press
A2) Single Leg Deadlift (left side)
A3) Single Leg Deadlift (right side)
A4) Front Loaded Reverse Lunges
A5) Double Leg Romanian Deadlift
Ground rules of the complex:
1. Five reps of each exercise
2. Do not put the bar down in between exercises
3. Rest and repeat 2-3 more times.
Note: Go through the complex a couple times with light weight for a warm up first. Also, pick a weight that is challenging for five reps on the exercise you are weakest at.
How should I structure “The 1-2-3-4 training Program” according to my weekly schedule?
5 Days a Week Program
Day 1: Lower Body Day One
Day 2: Upper Body Day One
Day 3: Off/”Core”/Conditioning
Day 4: Lower Body Day Two
Day 5: Upper Body Day Two
Day 6: Accessory/Complex
Day 7: Off/”Core”/Conditioning
4 Days a Week Program
Day 1: Lower Body Day One
Day 2: Upper Body Day One
Day 3: Off/”Core”/Conditioning
Day 4: Lower Body Day Two
Day 5: Off/”Core”/Conditioning
Day 6: Upper Body Day Two
Day 7: Off/”Core”/Conditioning
Or…
Day 1: Lower Body Day One
Day 2: Off/”Core”/Conditioning
Day 3: Upper Body Day One
Day 4: Off/”Core”/Conditioning
Day 5: Lower Body Day Two
Day 6: Upper Body Day Two
Day 7: Off/”Core”/Conditioning
3 Days a Week Program
Week 1,3, and five
Day 1: Lower Body Day One
Day 2: Off/”Core”/Conditioning
Day 3: Upper Body Day One
Day 4: Off/”Core”/Conditioning
Day 5: Lower Body Day Two
Day 6: Off/”Core”/Conditioning
Day 7: Off/”Core”/Conditioning
Weeks 2, 4, and 6
Day 1: Upper Body Day Two
Day 2: Off/”Core”/Conditioning
Day 3: Lower Body Day Two
Day 4: Off/”Core”/Conditioning
Day 5: Upper Body Day One
Day 6: Off/”Core”/Conditioning
Day 7: Off/”Core”/Conditioning
2 Days a Week Program
For this routine, an optimal set up would be a couple days between each other. If you can’t do so and are on a really tight schedule that is fine, that’s why it’s for two days a week.
Weeks 1, 3, and 5
Day 1: Upper Body Day One
Day 2: Off/”Core”/Conditioning
Day 3: Off/”Core”/Conditioning
Day 4: Lower Body Day One
Day 5: Off/”Core”/Conditioning
Day 6: Off/”Core”/Conditioning
Day 7: Off/”Core”/Conditioning
Day 1: Upper Body Day Two
Day 2: Off/”Core”/Conditioning
Day 3: Off/”Core”/Conditioning
Day 4: Lower Body Day Two
Day 5: Off/”Core”/Conditioning
Day 6: Off/”Core”/Conditioning
Day 7: Off/”Core”/Conditioning
That concludes the 1-2–4 training program. As mentioned you can perform this program for six weeks, then even do another cycle to see some extra gains once you adapt to it. If you do this right it’s harder than it looks.
If you missed the videos, here they are…
https://www.youtube.com/watch?v=6Yqgl7gU6Qk
http://www.youtube.com/watch?v=yBUx7jJvCCk
http://www.youtube.com/watch?v=A8wN4FJCaI0
http://www.youtube.com/watch?v=HB2pR5SWt_Q
https://www.youtube.com/watch?v=HB2pR5SWt_Q
For more information about this training program, click here for the introduction and day one. You can also see the complete video above. Very quickly I will remind you that in the 1-2-3-4 training program you will..
Day Four: Upper Body (Chest, Vertical Pulling/Back)
A1) Plyometric Push Ups: Chest (Explosive)
Exercise substitutions: Any explosive or speed horizontal push. (Med ball pushes, speed bench, ballistic bench press etc.)
Sets: 5
Reps: 3-5
Rest between sets: 90 seconds
Perform the exercise above with 90 seconds rest between sets. Repeat until your sets are completed, then move onto the “B” exercises.
B1) Incline Barbell Bench Press: Chest (Strength/Hypertrophy)
Exercise substitutions: High or low inclined dumbbell, barbell, or smith machine bench press)
Sets: 4
Reps: 6-8
Rest between sets: none go right into B2)
B2) Lat Pulldown: Lats (Strength/Hypertrophy)
Exercise substitutions: Any vertical pulling variation (Chin ups, pull ups, lat pulldowns etc.)
Sets: 4
Reps: 8-10
Rest between sets: 120 seconds
Perform the two “B” exercises above in succession. Rest 120 seconds and repeat until your sets are completed. Then move onto the “C” exercises.
C1) Flat Dumbbell Pec Fly’s: Chest (Isolation)
Exercise substitutions: Dumbbell or cable chest fly variations etc. (Any horizontal adduction movement)
Sets: 3
Reps: 12-15
Rest between sets: None right into C2)
C2) Shoulder External Rotation with cables: Shoulder cuff (external rotators)
Exercise substitutions: Cable or dumbbell shoulder external rotation exercises etc.
Sets: 3
Reps: 12/side
Rest between sets: None right into C2)
C3) Problem area or lat stretch
![IMG_4759[1]](http://justin-rivelli.com/wp-content/uploads/2014/02/IMG_47591.jpg)
Sets: 3
Timed set: 60 seconds/side
Rest between sets: 90 seconds
Perform the three “C” exercises above in succession. Rest 90 seconds and repeat until your sets are completed. Then move onto the “D” exercises.
D1-D4) Push up/pullover repeat
D1) Push ups: Weighted if needed (30 seconds)
D2) Dumbbell pullovers: (10 reps)
D3) Push ups to down dog: (30 seconds)
D4) Dumbbell pullovers: (10 reps)
Ground rules
If you want or need a specific warm up, feel free to do this. It is shown quickly in the video above as well…
Self massage (5 minutes)
In general, roll each area for about thirty seconds to two minutes or more. Since I cannot assess you, stay on the areas that need the most work you will stay on the longest. If you have no idea what those are, do this.
1. Foam Roll Upper Back/Thoracic spine: Or Problem Area #1
2. Foam Roll Lats: Or Problem Area #2
3. Lacrosse Ball Pecs: Or Problem Area #3
Ultra fast warm up (5 minutes)
1. Side lying windmill x7 reps/side
2. Extended or regular front plank to push back x7 reps
3. Band pull aparts x7 reps
Also note: With each exercise don’t jump right into the weight you will be working with. Gradually increase the resistance with some “warm up sets” before performing and getting into the “working sets”.
For example let’s use the seated dumbbell overhead press. Let’s also say you have 4 sets of 8 reps assigned. Start with light dumbbells, then grab heavier ones each set. Once you progress to a weight that is challenging for 6 reps, this would count as your first set. Then you would have three more at that weight according to the above protocol.
Thanks for reading and watching!
http://www.youtube.com/watch?v=A8wN4FJCaI0
For more information about this program, click here for the introduction and day one. While were on the subject here is day two, and here is day four.
Very quickly I will remind you that in the 1-2-3-4 training program you will..
Day Three: Leg Day (Quadriceps, Hamstrings, Core)
A1) Barbell back squats: Lower Body Strength
Exercise substitutions: Any bilateral squat variation (Box squats, front squats, etc.)
Sets: 5
Reps: 5
Rest between sets: 90 seconds
Perform the exercise above with 90 seconds rest between sets. Repeat until your sets are completed, then move onto the “B” exercises.
B1) Front Loaded (Rear Leg Elevated) Split Squats: Glutes, Quads & Hamstrings (Strength)
Exercise substitutions: Any stationary single leg lower body exercise. (Split squats, single leg squats, etc.)
Sets: 4
Reps: 6-8/side
Rest between sets: none go right into B2)
B2) Side Plank: Core (Anti lateral flexion)
Exercise substitutions: Any anti lateral flexion exercises. (Side plank variations, off set farmers walks, etc.)
Sets: 4
Reps: 30 seconds/side
Rest between sets: 120-180 seconds
Perform the “B” exercises above with 120-180 seconds rest between sets. Repeat until your sets are completed, then move onto the “C” exercises.
C1) Dumbbell Walking Lunges: Quadriceps, glutes, hamstrings, adductors. (Hypertrophy)
Exercise substitutions: Any single leg dynamic, transfer, or “moving” movement. (Any walking, reverse, etc. lunge variations, stair climbing etc.)
Sets: 3
Reps: 10-12/leg
Rest time: none right into C2)
C2) Slow Plate Pushes: Quadriceps (Hypertrophy/Endurance)
Exercise substitutions: Any knee or quadriceps dominant movement. (Sled or tire drag variations, leg extensions, etc.)
Sets: 3
Reps: 40-60 yards
Rest time: None right into C3)
C3) Lower Body Stretch Of Problem Area
Exercise substitutions: Any standing calf raise variation (dumbbell, barbell, machine)
Sets: 3
Reps: 60 second hold/side
Rest time: 120 seconds
Perform the three “C” exercises above in succession. Rest 120 seconds and repeat until your sets are completed. Then move onto the “D” exercises.
(D1-D4)
*Choose between doing one, two, or all three exercises to finish off day one.
*D1) Seated Calf Raises: (Soleous) (1 minute)
*D2) Anterior tibilais: Cable toe pulls (left side 1 minute)
*D3) Anterior tibialis: Cable toe pulls (right side 1 minute)
*D4) Ab dolly rollouts (1 minute)
Exercise substitutions: Any anti-extension exercise. Front planks, stability ball roll-outs etc. Look at this article under the anti extension category for more info.
*Optional: Choose between doing none, one, two, three or four of the “D” exercises above.
If you want or need a specific warm up, feel free to do this. It is shown quickly at the end of the video as well…
Self Massage (5 minutes)
In general, perform each area for about thirty seconds to two minutes or more. Since I cannot assess you, stay on the areas that need the most work you will stay on the longest. If you have no idea what those are, do this.
1. Glutes/Hip rotators: Or Problem Area #1
2. Hamstrings: Or Problem Area #2
3. Hip Flexors/Quadriceps: Or Problem Area #3
4. Adductors: Or Problem Area #4
5. Thoracic spine: Or Problem Area #5
Ultra fast Warm Up (5 minutes)
Lying alternating knee hugs x10/side
Leg lowering w/band x10/side
Three way lunge x7/side
Also note: With each exercise don’t jump right into the weight you will be working with. Gradually increase the resistance with some “warm up sets” before performing getting into the “working sets”.
For example let’s use the barbell back squat. Let’s also say you have 4 sets of 5 reps assigned. Start with an empty bar, then add on weight slowly each set. Once you progress to a weight that is challenging for 5 reps, this would count as your first set. Then you would have three more at that weight.
That’s it! If this article gets at least 400 views I will share day four. If not I am going to hold off and put the focus on some other articles!
If you missed it, here is day one, and day two of the program!
For more information about this program, click here for the introduction and day one. Here is day three, and here is day four. Very quickly I will remind you that in the 1-2-3-4 training program you will..
Day Two: Upper Body (Shoulders, horizontal pulling/back, and all of your traps)
A1) Push Press: Shoulders (Explosive)
Exercise substitutions: Push press or push jerk with barbell or dumbbells, explosive landmine press etc.
Sets: 5
Reps: 3-5
Rest between sets: 90 seconds
Perform the exercise above with 90 seconds rest between sets. Repeat until your sets are completed, then move onto the “B” exercises.
B1) Seated Dumbbell Overhead Press: Shoulders (Strength/Hypertrophy)
Exercise substitutions: Handstand push ups, overhead barbell, dumbbell, or kettlebell press, landmine press etc. (standing, seated, or kneeling etc.)
Sets: 4
Reps: 6-8
Rest between sets: none go right into B2)
B2) One Arm Dumbbell Row: Back (Strength/Hypertrophy)
Exercise substitutions: Any horizontal rowing variation (One arm dumbbell, kettlebell or barbell row, inverted row, cable row variations etc.)
Sets: 4
Reps: 8-10
Rest between sets: 120 seconds
Perform the two “B” exercises above in succession. Rest 120 seconds and repeat until your sets are completed. Then move onto the “C” exercises.
C1) Reverse Fly’s: Rear deltoids (Isolation)
Exercise substitutions: Rear deltoid raise or reverse fly variations etc.
Sets: 3
Reps: 12-15
Rest between sets: None right into C2)
C2) Dumbbell Side Raises: Middle Deltoids (Isolation)
Exercise substitutions: Cable or machine lateral raise variations etc.
Sets: 3
Reps: 12
Rest between sets: None right into C2)
C3) Front deltoids and core (Closed Chain)
Exercise substitutions: Any movement where hands are on the ground. (Bear Crawls, plank variations, hand walk variations etc.) Don’t underestimate these because they are not your standard anterior shoulder exercise.
Sets: 3
Timed set: 30-60 seconds
Rest between sets: 90 seconds
Perform the three “C” exercises above in succession. Rest 90 seconds and repeat until your sets are completed. Then move onto the “D” exercises.
D1-D4) Total Trap Take-Down
D1) Face pulls (10 reps)
D2) Y’s thumbs up (Lower traps): 7 reps
D3) T’s thumbs up (Middle traps): 7 reps
D4) Shrug variation (Upper traps): (10 reps)
Ground rules
Finished with day two!
If you want or need a specific warm up, feel free to do this. It is shown quickly in the video above as well…
Self massage (5 minutes)
In general, roll each area for about thirty seconds to two minutes or more. Since I cannot assess you, stay on the areas that need the most work you will stay on the longest. If you have no idea what those are, do this.
1. Foam Roll Upper Back/Thoracic spine: Or Problem Area #1
2. Foam Roll Lats: Or Problem Area #2
3. Lacrosse Ball Pecs: Or Problem Area #3
Ultra fast warm up (5 minutes)
1. Side lying windmill x7 reps/side
2. Extended or regular front plank to push back x7 reps
3. Band pull aparts x7 reps
Also note: With each exercise don’t jump right into the weight you will be working with. Gradually increase the resistance with some “warm up sets” before performing and getting into the “working sets”.
For example let’s use the seated dumbbell overhead press. Let’s also say you have 4 sets of 8 reps assigned. Start with light dumbbells, then grab heavier ones each set. Once you progress to a weight that is challenging for 6 reps, this would count as your first set. Then you would have three more at that weight according to the above protocol.
Stay tuned for day three! If you missed day one, GO HERE!
My programming is always specific to the individual but I figured I would post this to give you a sound, fresh program to follow. Saying this I am going to give you “free will” on some of your exercise choices if you cannot perform the recommended exercise or if you just want to change it up a bit.
In the 1-2-3-4 training program you will..
Day One: Leg Day/Lower body (Glutes, Hamstrings, Calves)
A1) Vertical Tuck Jumps: (Explosive)
Exercise substitutions: Jump variations of any sort (barbell, weighted vest, dumbbell jumps squats, box) etc.
Sets: 5
Reps: 5
Rest between sets: 90 seconds
Perform the exercise above with 90 seconds rest between sets. Repeat until your sets are completed, then move onto the “B” exercises.
B1) Conventional Deadlift: Glutes & Hamstrings (Strength)
Exercise substitutions: Any double leg hip dominant exercises. (Conventional, sumo, romanian or any other deadlift variations, glute bridge or hip thrust variations etc.)
Sets: 4
Reps: 5
Rest between sets: none go right into B2)
B2) Problem area or hip flexor stretch
![IMG_4672[1]](http://justin-rivelli.com/wp-content/uploads/2014/02/IMG_46721.jpg)
Sets: 4
Reps: 30-60 seconds/side
Rest between sets: 120-180 seconds
Perform the “B” exercises above with 120-180 seconds rest between sets. Repeat until your sets are completed, then move onto the “C” exercises.
C1) Singe leg dumbbell deadlifts: Glutes/Hamstrings (Hypertrophy)
Exercise substitutions: Glute ham raise, machine leg curls, cable pull throughs, etc.
Sets: 3
Reps: 10-12
Rest time: none right into C2)
C2) Standing Palloff Press: Core/Obliques (Anti-rotation)
Exercise substitutions: Palloff press variations, landmine rotations, cable push/pulls etc.
Sets: 3
Reps: 10-12/side
Rest time: None right into C3)
C3) Standing barbell calf raises: Calves (gastroc)
Exercise substitutions: Any standing calf raise variation (dumbbell, barbell, machine)
Sets: 3
Reps: 10-12
Rest time: 120 seconds
Perform the three “C” exercises above in succession. Rest 120 seconds and repeat until your sets are completed. Then move onto the “D” exercises.
(D1-D4)
*Choose between doing one, two, or all three exercises to finish off day one.
*D1) Farmer’s walks (1 minute)
*D2) Single leg deadlift variation (left side 1 minute)
*D3) Single leg deadlift variation (right side 1 minute)
*D4) Stability ball leg curls (1 minute)
*Optional: Choose between doing none, one, two, three or four of the “D” exercises above.
If you want or need a specific warm up, feel free to do this. It is shown quickly in the video…
Self Massage (5 minutes)
In general, perform each area for about thirty seconds to two minutes or more. Since I cannot assess you, stay on the areas that need the most work you will stay on the longest. If you have no idea what those are, do this.
1. Glutes/Hip rotators: Or Problem Area #1
2. Hamstrings: Or Problem Area #2
3. Hip Flexors/Quadriceps: Or Problem Area #3
4. Adductors: Or Problem Area #4
5. Thoracic spine: Or Problem Area #5
Ultra fast Warm Up (5 minutes)
Lying alternating knee hugs x10/side
Leg lowering w/band x10/side
Three way lunge x7/side
Also note: With each exercise don’t jump right into the weight you will be working with. Gradually increase the resistance with some “warm up sets” before performing getting into the “working sets”.
For example let’s use the deadlift. Let’s also say you have 4 sets of 5 reps assigned. Start with an empty bar, then add on weight slowly each set. Once you progress to a weight that is challenging for 5 reps, this would count as your first set. Then you would have three more at that weight.
That’s it! If this article and my youtube video gets at least 300 views I will share the rest. If not I am going to hold off and put the focus on some other articles! Here are what the videos look like I am making to go along with the program if I get a good response!
Day two is here.
Here is day three.
Here is day four.
http://www.youtube.com/watch?v=6Yqgl7gU6Qk
In this post you will learn…
1. Eight “mistakes” of the lat pulldown.
2. How to make this exercise more effective.
3. What a “good” lat pull-down looks like.
The lat pull-down is an extremely common exercise I see butchered daily. Below you will learn how to make this exercise more effective by generating more tension on the musculature you are aiming too (the latissimus dorsi or the “lats”). Let’s get started.
EIGHT LESS THAN OPTIMAL WAYS TO EXECUTE THE LAT PULLDOWN
1.) The elbows go behind back behind your torso, not towards your back pockets.
When you pull your elbows back, the humerus (upper arm) glides forward and causes and excessive amount of stress on the anterior capsule (front) of the shoulder. It also causes an anterior tilt of the scapulae leading to less tension on the musculature we want. The latissimus dorsi or the lats.
2.) The Chest Caves, The Shoulders Shrug, & Or Your Using Too Heavy Of Weight
This usually happens when you get tired, or the weight is too heavy for you. This can also reinforce problem number one.
3.) Pulling The Bar Too Low
Most people don’t even have enough mobility to pull the bar to the chest, forget going any further. By pulling the bar down this far you disengage the lats (the muscles you want to be “working”) and almost automatically make mistake number one mentioned above.
4.) Excessively Arching The Back & Extending The Ribs
This isn’t “wrong” but by excessively arching your upper back you switch from primarily using your latissimus dorsi (lats) to using your middle trapezius and rhomboids. Since this exercise is called a lat pulldown, I am guessing most of you would like to know how to maximize the activation of your lats. Over extending your thoracic spine isn’t how you do this.
5.) Leaning Back (different than arching)
Again not “incorrect” however, here you are using your HIPS in place of the slight upper back arching (thoracic spine extension) you need to engage the lats. People with poor upper back (t-spine) mobility tend to do this. By leaning back you also switch from primarily using your lats to using your middle traps and rhomboids.
6.) Pulling The Bar Behind The Head Without Enough Mobility & Excessive Forward Head Forward
I disagree that the behind the neck lat pulldown is inherently bad, but it’s the application of it that makes it a poor movement.
You can pull the bar behind your head, but most people lack the required amount of mobility and flexibility to do so. This in turn can be damaging to the shoulder (increase your risk for shoulder impingement and cause damage to the anterior capsule). This exercise also usually reinforces more forward head posture because as you pull down the bar, most people protrude the head forward (see the picture above) to prevent slamming their head during the movement.
7.) Calling It A Lateral Pulldown!
Like I have said multiple times already, the primary muscle being used in this movement is the latissimus dorsi. Your not executing anything “lateral” here.
8.) Not Feeling It In The Right Place
People who perform this exercise can end up feeling it too much in the…
1. Biceps: There arms take over the movement. This is actually okay if it’s your goal.
2. Forearms: They curl the wrists. Again, it’s okay if it’s your objective.
3. Front of the shoulders: They make mistake number one.
Using less range of motion, changing your grip, holding the correct bottom position, or going lighter can help with this problem. With that said using the cues and techniques I am about to show you usually help you feel this movement where you should be. In your lats.
MAKING THE LAT PULLDOWN BETTER
The grip doesn’t matter (underhand, overhand, neutral, wide, narrow, different bars etc.) as the form basically follows the same rules for each.
Note: If you do notice you cant get into the correct positions below (for example you cant stop your shoulders from rounding forward) you may need some more specific exercise regressions, extra mobility work etc. first.
For The Visual leaner: Here is a picture of a correct lat pulldown.
For The Auditory Learner
Internal cues:
External cues:
For The Kinesthetic Learner
I can’t touch you through the computer, Instagram or even Facetime etc., but if I could or if you want a partner to help you, have them…
1.) Put you in a correct position. For one example, if you were shrugging your shoulders (getting no scapular depression) I would push your shoulders down.
2.) Exaggerate your poor positioning to an extreme. This way you could feel what is wrong. Then I would have you perform the correct movement by yourself, or with some ” hands on” assistance if necessary.
3.) Hit, touch, or tap on the primary musculature that should be doing the work. In this case it is the lats (short for latissimus dorsi).
If you’re still not feeling it in your lats you may need to go lighter and hold a fully contracted position for 10-20 seconds. You can do this multiple times a week. Note that this may take a week or two, and even more until you really “get” it.
One of my Favorite Versions of the Lat Pulldown to Reinforce Good Technique
Try wrapping handles, two sets of straps, etc. around the lat pulldown bar that won’t slide. This allows you to pull the bar straight down, not in front or behind you to minimize things that can go wrong.
But be careful, and don’t do this! In the picture below the handles are too short and you can cause some damage to the top of your skull because of this. Note how my elbows can’t come down any further or my head would get crushed.
Instead get some longer handles or tie two sets of straps together etc. and do this. Now the bar won’t bash your head.
Setting up the exercise like this will ensure the lats are working over other muscle groups like the mid traps. Now you can pull straight down to your head without going behind the neck, or worrying about all the other mistakes I mentioned that come with keeping the bar in front of you.
Just get creative. If you have two pulleys at your lat pulldown machine just simply attach two handles and pull straight down. If you have a machine that you can pull to the side like this, do that.
Wow.
This ended up being a lot longer than I expected. Showing you mistakes of the lat pulldown, how to correct them, and demonstrating what good form looks like was my goal. I did this because I just haven’t seen a fully in depth explanation of the lat pulldown presented on one page, in a logical manner in a book or online. Yet. Hopefully I did my job. Feel free to share this post if it helped you or with someone you think may benefit.
Like in my work your way up the squatting scale article, this post is straightforward and easy to understand. In it I will explain…
Level One: Bodyweight Split Squats
Side view
Front view
Level Two: Goblet Split Squats
Level Three: Dumbbell Split Squats
Level Four: Barbell Split Squats
Level Five: Front Loaded Barbell Split Squats
Now that you have all the regular split squat levels covered, I figure I might as well show you those same levels with the rear foot elevated. Let’s hop right into this.
Level One: Bodyweight Rear Foot Elevated Split Squats (RFESS)
Level Two: Goblet RFESS
Level Three: Dumbbell RFESS
Level Four: Barbell RFESS
Level Five: Barbell Front Loaded RFESS
Note: How to fix the mistakes I am about to tell is out of the context of this particular article. I am just making you aware of them in case you notice yourself falling into one of the categories. With that said here are…
1.) The ribs are extended, or in simple terms the back is arched.
Below is a demonstration of the ribs extended in a standard split squat. If you want to see proper rib and back position, refer to “level one” (the body weight split squat side view) above.
Here is that same mistake with the rear foot elevated.
2.) The upper back is rounded, or using proper terminology the thoracic spine is flexed.
Below is a demonstration of the upper back rounding. This is usually accompanied with forward head posture as well.
Here is that same mistake with the rear foot elevated.
3.) Not using a pad of some sort for the bottom knee, AND OR slamming your knee to the ground and bouncing back up.
Below you will see I am just dropping my knee to the ground without a pad. For obvious reasons, your patella (kneecap) will hate you for that direct trauma over time if it doesn’t immediately.
Here is what that same mistake looks like with the rear foot elevated.
4.) Knee valgus or knees collapsing inward.
Below you will see my knee isn’t in line with my ankle, but instead collapsed inward. If you want to see correct knee alignment, refer to “level one” (the body weight split squat front view) above.
Here is that same mistake with the rear foot elevated.
5.) Using partial range of motion ALL THE TIME.
I’m not saying to never use partial range of motion as part of your program, I just feel you must be able to use full range of motion at whatever “level” you perform FIRST, before you are allowed to use partial at it. This keeps you from “cheating the system” and evenly strong throughout each entire movement.
Here is what partial range of motion would look like with the split squat. You would go down and up without touching the knee…
Here is what partial range of motion looks like with the rear foot elevated. Again you are avoiding touching the knee.
6.) Trying to progress too quickly.
For example, if you cannot perform level one with proper technique do not move onto level two. On the other hand if you can perform level one confidently and correctly move onto level two. Since I didn’t include any more regressions in this post I will give you one more quickly below as a bonus.
You will see in the picture above the weight is assisting you, so the more you use as counterweight the easier the split squat. Only once this is performed properly with good body control you are more than welcome to move onto the next level. A table, pole or anything in front of you or by your side will do.
Even though there are many more split squat variations you can implement and choose from, I included these because you can perform them at almost any training facility you step foot into. Again like in my work your way up the squatting scale article here, I find this to be a very simple logical progression no matter what client I come across. Once you master one level you can move to the next. I also posted this because I want to see more people work their way up the split squat scale safely and effectively. Whether you are an experienced lifter or beginner, rotate each type of split squat to switch up your program and challenge your body with some variability.
This article is really straightforward.
I’m going to show you a simple squatting progression, so that no matter what level you are at, you are able to train this awesome movement. All this means, is that I will list some squat variations, with level one being the easiest, and level five being more challenging, so you are able to develop towards a more advanced state, gradually in stages.
Once you can perform level one comfortably with solid technique, you can move onto level two. Once you can execute level two with good form, you are able to jump up to level three, and so on. Depending on the person, the order of these may need to be changed around a bit, but generally speaking this sequence will serve the majority of the population quite well.
Note: Even though you may be advanced enough to perform every level, that doesn’t mean you should only implement the most advanced variation. Things like your injury history, goals, structure, or pervious program etc. should all be taken into consideration. Let’s begin.
Level One: Bodyweight Squats
Side view
Front view
Level two: Goblet Squats
Side view
Front view
Level three: Front Squat
Front view
Side view
Level three: Barbell back squat
Side view barbell back squat
Front view barbell back squat
Level five: Increase range of motion dumbbell squat
Front view
Side view
I find this to be a very simple, yet logical squatting progression, no matter what client I come across. There are many more styles and variations of squats you can implement and choose from, however I included these basic five so you do not feel overwhelmed. The squatting scale above provides you with a series of exercises, so you can improve upon this movement in a safe and productive manner. Again, as long as you are able to maintain good technique with a previous level, you are warranted to move to the next.