Elite Performance

How many squat variations do you do?

- Front Rack Bulgarian Split Squats -

1) With the bar sitting between your collarbone and shoulder muscles, lift off the rack and stand on a Slider (Valslide in this case, a towel works too if you're doing it on parquet or marble flooring)

2) With a higher Centre of Gravity (compared to Zercher) this Front Racked version will tax your core to a greater degree.

3) Lean your weight onto whichever leg (non moving leg) and slide the Slider backwards whilst maintaining an straight back (not hunching over)

4) Keep the elbows up throughout the movement, otherwise the bar may slip off your collarbone.

5) Done correctly, you should form a "thunder" symbol from a side view (refer to image with yellow lines, though it's more vertical than preceding videos like Zercher variations)

6) This variation is recommended to strengthen the upper back region as the weight / barbell will tend to pull you into a hunched position, hence it is counter-hunching / promotes better posture.

7) Compared to the previous video, this is a little more trickier to balance as the non working foot is elevated on a stool.

8) And because the knee angle is more acute than the hip angle (knee is bending more than the hip, this barbell position emphasises the Quads / Thighs > Glutes / Hips)

9) Increase resistance by adding weights / repetitions / tempo for time under tension / 1.5 repetition etc.

May you do the same, if not better.

- Elite Performance-

How many squat variations do you do?

- Zercher Valslide Reverse Lunges -

1) Prepare the barbell with Trap Pad for comfort at chest height (I typically use 2 Trap Pads, 1 for each arm)

2) Lift off the rack and stand on a Slider (Valslide in this case, a towel works too if you're doing it on parquet or marble flooring)

3) Lean your weight onto whichever leg (non moving leg) and slide the Slider backwards whilst maintaining an straight back (not hunching over)

3) Done correctly, you should form a "thunder" symbol from a side view (refer to image with yellow lines)

4) Keep the wrists higher than elbows throughout the movement, otherwise the bar may slip off your arms.

5) This variation is recommended to strengthen the upper back region as the weight / barbell will tend to pull you into a hunched position, hence it is counter-hunching / promotes better posture.

6) Increase resistance by adding weights / repetitions / tempo for time under tension / 1.5 repetition etc.

May you do the same, if not better.

- Elite Performance-