Lifts where you won't become a victim of your own success

 Lifts where you won't become a victim of your own success. As an athlete. 

 

The setup 

Once you left a squat like once you do squat you get to a certain point in your squat journey where you have to put on like three plates and then your back pain hurts and you take so long just to recover. We are looking for the lifts which do the least amount of damage or you can keep on pushing the weight indefinitely. 

 

The Best Lift: 

Single Leg Hip Thrusts:

 You can keep loading this exercise and be fine. 

Also this machine is exceedingly common, not hard to find at all.  

 

 

 

 Squat Movement:

1. Belt Squat.

Note the Squatmax MD is bad. It's not good for all athletes. I have tried on several occasions to set up the squat Max MD to be a useful training tool but the issue is that you have to have wide feet in order for it to work. 

Even with the additions they have to make it more feasible for the lankier athletes, you still can't go over 300 lb (logistically) easily which is problematic.

This logic also applies for just a simple belt squat setup where you get a loading pin and you load it. Trying to get 300 plus pounds of there and keep a narrow stances nearly implausible. 

 Lever base squats or kinda good to but they are very quad dominant and should be looked at carefully. 

 I wouldn't recommend Leg Extensions (unless its Keiser) because it can be a lot of shearing forces on your knees. 

If i were to HAVE to chose a winner, Lever Based Belt Squat.

 

The similarities, to a real squat is more of a carryover. credit I have not used a lever bass Bell squat or Rogue Rhino so this is all conjecture.  

 Although you feel like you're fighting the cable. 

 

 The Rogue Rhino you can do Bul Split Squats on it. 

 

Sled Pushes 

 

 In my experience if i had clients and i wanted to get them a huge engine and they asked me what I recommend.

 

Clean Pulls 

SL Hip Thrusts 

Smith Machine Bul Split Squats

Zerchers

(Work into)  Sled Pushes

The Tough One: 

Bi-lateral leg strength focused exercise only choose one:

1. Belt Squat

2. Pendulum Squat

3. Hack Squat

4. Safety Bar Squat 

 

 With all of this ideally, you would try to increase your Clean Pull and your Lever Based Belt Squat and your Resistance Band KB Swing as well as your calf raises. 

 I would say do like a 6-week block where you where you do Bulgarian split squats two times a week and the belt squat one times a week.

And then the next 6 week block do the opposite..