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Lower Body Push Techniques

Lower Body Push Training

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Techniques related to lower body pushing movements - including squats and movements to supplement the squat

Primary Movements:

These are lifts that you can use as a primary movement in a lower body 'push' session, or Squat Day

Back Squat, Low Bar

Primary squat for power training

Assistance Movements:

These are lifts that you can use as an accessory to your primary movement in a lower body 'push' session, or Squat Day. Program accessories to strengthen weak points in your range of motion, or address technical deficiencies.

Some accessories could also be substituted for the primary movement, depending on the specificity of the accessory, and the point in your program (how far out you are from a competition).

Assistance lifts are relatively specific to the primary, or competition lift: Similar movement patterns, muscle groups and energy systems.

Back Squat, Banded Squats

Squatting with bands is effective for overloading the lift, and increasing the load at the strongest point in the lift.

Back Squat, Chain Squats

Squatting with chains is effective for overloading the lift, and increasing the load at the strongest point in the lift.

Back Squat, Box Squats

An accessory for back squats that helps train the squat lifting pattern, and can also develop power out of the hole

Back Squat, High Bar

In contrast to low bar squats, high bar squats are a more quad dominant squat, versus posterior chain dominant

Back Squat, Pause Squats

An accessory for back squats that helps train the squat lifting pattern, and can help increase stability at the bottom of the squat, and power out of the hole.

Back Squat, Pin Squats

An accessory for back squats that helps train the squat lifting pattern, and can help strengthen sticking points

Supplemental Movements:

Supplemental lifts are used to address a specific weakness or muscle. They are non-specific to the primary, or competition lifts. They may work the same, or some of the same muscles, but are different movement patterns and may use different energy systems.

Box Jumps

An effective exercise to build explosive power for lower body pushing movements.

Bulgarian Split Squats

A single leg exercise that is effective for building leg strength, stability and hip mobility.

Front Squats

Shifts emphasis to quads versus posterior chain; trains the core and reduces training load. Can help train squat pattern for novice lifters.

Hip Thrusters, Barbell

The hip thruster is somewhat of an isolation movement for the glutes, and one of the most effective glute exercises there is.

Leg Press

Leg press is an isolation exercise primarily emphasizing the quads. By deloading the back and other muscle systems, it enables you to load a significant amount of weight on the the quads

Lunge

The lunge is a single leg exercise that is effective for building leg strength and stability.


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