Westside Barbell, a legendary powerlifting gym, is renowned for its innovative methods. This blog post dives into their unique approach to leg training, a crucial component for powerful squats and deadlifts.
The Importance of Strong Legs
Lower body strength is paramount in powerlifting. Strong legs not only enable heavier squats and deadlifts but also contribute to overall athletic performance. Westside Barbell’s Louie Simmons acknowledges the connection between a strong back and hamstrings, emphasizing exercises that target both.
Key Leg Exercises from Westside Barbell
Here are some of the core leg exercises used at Westside Barbell:
| Exercise Name | Target Muscles | Description |
|---|---|---|
| Glute Ham Raise | Hamstrings, Glutes | A challenging exercise that strengthens the hamstrings throughout their range of motion. |
| Dimel Deadlifts | Lower Back, Hamstrings | High-rep deadlifts with a quick lockout to improve explosiveness. |
| Pull-Throughs | Hamstrings | Targets the hamstrings by pulling a cable through the legs while maintaining a squat position. |
| Belt Squats | Quads | Isolates the quads by hanging the weight from a special belt. |
| Incline Squats | Quads | Targets the quads with an elevated torso position. |
| Leg Curls with Bands | Hamstrings | Provides constant tension throughout the movement using resistance bands. |
| Deadlifts Behind the Back | Hamstrings, Glutes | An advanced deadlift variation for building leg drive. |
Westside Barbell Training Philosophy
- Variety: Westside incorporates a wide range of squat variations and leg exercises to target different muscle groups and movement patterns.
- Specificity: They include exercises that mimic the squat and deadlift motions to improve powerlifting performance.
- Progressive Overload: Gradually increase weight or reps to keep challenging the muscles.
- Focus on Flexibility: Exercises like lateral roll squats and frog squats promote flexibility essential for proper squatting technique.
Beyond the Gym: Building Leg Strength
Westside also recommends alternative leg strengthening methods:
- Pushing Cars: Provides a real-world application of leg power.
- Heavy Wheelbarrow Walks: Engages multiple leg muscles for functional strength.
- Plyometrics (with Caution): Explosive jumping exercises can enhance leg power, but proper technique is crucial to avoid injury.
In Conclusion: Building Powerful Legs for Powerlifting
By incorporating Westside Barbell’s leg training principles and exercises into your routine, you can develop strong, explosive legs that will propel you to new heights in your powerlifting journey. Remember, prioritize proper form, use a variety of exercises, and gradually increase intensity to achieve optimal results. With strong legs as your foundation, you’ll be well on your way to powerlifting success!
Sample Workout
This is a sample leg workout from Westside Barbell:
- Warm-up: Light cardio, dynamic stretches
- Glute Ham Raise: 3 sets of 5 reps
- Dimel Deadlifts: 2 sets of 15 reps
- Incline Belt Squats: 3 sets of 8 reps
- Pull-Throughs: 3 sets of 12 reps
- Leg Curls with Bands: 3 sets of 15 reps
- Cool-down: Static stretches
Note: This is a sample workout, and adjustments may be needed based on individual experience and goals.
Check out our previous post about Exploring Westside Barbell’s Special Workouts.