We started the day with a healthy dose of mobility work. Gillis showing the half bridge.
The Back Squat is my favorite squatting exercise. It’s the best movement to develop the legs because there are fewer limiting factors. For example, in the Front Squat the postural muscles are the limiting factor, making it difficult to fully target the legs. In the OHS trunk mobility can limit performance. The Back Squat is the king when it comes to strength development.
Proper technique starts with proper hand placement and elbow position. Here Steve’s elbows could be better. His wrist is also very bent. I prefer to see the elbow pointed directly down and the wrist straight, a position that requires not only adequate t-spine mobility, but also shoulder external rotation.
Reverse drags target the last 10-15 degrees of knee extension (i.e VMO strengthening). Very little technique is required. Just go slow and pull.
We’re going to be doing a lot more positional strengthen exercises. The L-Hang is an example of such an exercise. Perfect position is the focus. So as perfection is lost the set is over.
These have been popping up a lot lately. Why? Probably because they give us a lot of information about the athlete, like can they rack the barbell efficiently? Can they maintain trunk stability with the load anterior? Do they have the range and strength in their legs to cover some ground with the lunges? All in all, it’s one of the more telling movement in the gym. That’s why.
The 300m row was not meant to be a cake walk. Though the 15x UB Thruster loom a 80-85% effort is still expected on the rower.