To protect the spine, it is vital to avoid putting the barbell directly on the vertebrae, but to enable the upper back muscles to serve as a cushion on which the barbell can rest. Like the Front Squat, it’s important to make sure you’re not bothered by the barbell on your back and have all the success points in mind for your perfect squat.
Each of these exercises is one set at five reps. Take any rest needed between exercises.
Deadlift
Bench-press
Upright row
Back Squat
Push-press
Power Clean (from ground)
Dumbbell "Thruster" (front squat/push-press)
Clean and Jerk
Snatch
Add your total lifted for all nine exercises and divide by your body weight.
Highest ratio leads ranking.
Back Squat for five sets each at ten reps:
1st Super-slow, 20 seconds round trip
2nd Bottom-to-bottom (rest at bottom, no stop at top)
3rd Ten second pause at bottom of each rep
4th Eyes closed (better use spotter or you'll die)
5th Ease down, EXPLODE-UP!!!
Swim a mile. This is about 30 lengths of a 50-meter pool
1) Bike 20 minutes at a warm-up pace.
We are doing three sets of back squats at twenty-one reps each.
Choose a weight that you feel you can handle comfortably for
twenty-one reps of regular back squats. These specialized movements
are tough! Make damned sure you warm-up thoroughly with "air squats"
and stretching first.
2) "Power squat":
Lower and rise as quickly as you can while maintaining PERFECT form.
Repeat 20 times.
3) "Bottom to bottom":
Lower to full squat position (thighs parallel to floor), hold for a full ten
seconds, rise and immediately upon full extension of hip and leg return to
bottom and hold for ten seconds. Repeat 20 times.
4) "Super slow":
Take twenty seconds to reach bottom and twenty seconds to reach top
again. Repeat 20 times.
5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?
Set the rower for "Avg 500 meter pace" and stop and record the time at the
instant you fall under the 2:00 minute average (2:00 for men and 2:10 for women).
1) "Warm Up": Bike 20 minutes at a warm-up pace.
We are doing three sets of back squats at twenty-one reps each.
Choose a weight that you feel you can handle comfortably for
twenty-one reps of regular back squats. These specialized movements
are tough! Make damned sure you warm-up thoroughly with "air squats"
and stretching first.
2) "Power squat": Lower and rise as quickly as you can while maintaining
PERFECT form. Repeat 20 times.
3) "Bottom to bottom": Lower to full squat position (thighs parallel to floor),
hold for a full ten seconds, rise and immediately upon full extension of hip
and leg return to bottom and hold for ten seconds. Repeat 20 times.
4) "Super slow": Take twenty seconds to reach bottom and twenty seconds
to reach top again. Repeat 20 times.
5) Finally, how long can you maintain a 2:00 min. 500-meter pace average?
Set the rower for "Avg 500 meter pace" and stop and record the time at the
instant you fall under the 2:00 minute average (2:00 for men and 2:10 for women).
Email your squat and row time to [email protected].