Elite Performance

How many squat variations do you do?

- HBT Front Valslide Reverse Lunge -

1) String a resistance band through the center of a weight plate and loop in over the barbell. Attach clamps to keep the band from sliding off the barbell sleeve.

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

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

4) Stabilize the weight before initiating the movement, with the weight bouncing all over the place, you want to be in control of the weight, not the other way around.

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

6) Done correctly, you should form a "lightning" symbol from a side view

7) This variation is recommended to reinforce good motor control of a squat pattern by reinforcing trunk rigidity / core stability. And is a better option than squatting on a Bosu Ball (please don't do that)

8) Increase difficulty by -
a) adding weights,
b) repetitions,
c) tempo for time under tension
d) pauses at the bottom of the movement
etc.

9) Increase complexity / demand on control by -
a) utilizing multiple plates + multiple thinner bands (multiple bands introduces more independent oscillations)
vs a thick band (stronger band is less elastic = lesser oscillations / perturbations = easier to stabilize) and a heavy plate each side ,

b) shifting more bands + weight plates closer to the end of the barbell sleeve (increased moment arm at the barbell translates to greater instability) vs having the weights / bands closer to the lifter

May you do the same, if not better.

- Elite Performance-

How many squat variations do you do?

- HBT Back Valslide Reverse Lunge -

1) String a resistance band through the center of a weight plate and loop in over the barbell. Attach clamps to keep the band from sliding off the barbell sleeve.

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

3) Stabilize the weight before initiating the movement, with the weight bouncing all over the place, you want to be in control of the weight, not the other way around.

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

5) Done correctly, you should form a "lightning" symbol from a side view

6) This variation is recommended to reinforce good motor control of a squat pattern by reinforcing trunk rigidity / core stability. And is a better option than squatting on a Bosu Ball (please don't do that)

7) Increase difficulty by -
a) adding weights,
b) repetitions,
c) tempo for time under tension
d) pauses at the bottom of the movement
etc.

8) Increase complexity / demand on control by -
a) utilizing multiple plates + multiple thinner bands (multiple bands introduces more independent oscillations)
vs a thick band (stronger band is less elastic = lesser oscillations / perturbations = easier to stabilize) and a heavy plate each side ,

b) shifting more bands + weight plates closer to the end of the barbell sleeve (increased moment arm at the barbell translates to greater instability) vs having the weights / bands closer to the lifter

May you do the same, if not better.

- Elite Performance-

How many squat variations do you do?

- HBT Front Squats -

1) String a resistance band through the center of a weight plate and loop in over the barbell. Attach clamps to keep the band from sliding off the barbell sleeve.

2) With a higher Centre of Gravity (compared to a Zercher variation) this Back Squat will tax your core to a greater degree.

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

4) Stabilize the weight before initiating the movement, with the weight bouncing all over the place, you want to be in control of the weight, not the other way around.

5) This variation is recommended to reinforce good motor control of a squat pattern by reinforcing trunk rigidity / core stability. And is a better option than squatting on a Bosu Ball (please don't do that)

6) Increase difficulty by -
a) adding weights,
b) repetitions,
c) tempo for time under tension
d) pauses at the bottom of the movement
etc.

7) Increase complexity / demand on control by -
a) utilizing multiple plates + multiple thinner bands (multiple bands introduces more independent oscillations)
vs a thick band (stronger band is less elastic = lesser oscillations / perturbations = easier to stabilize) and a heavy plate each side ,

b) shifting more bands + weight plates closer to the end of the barbell sleeve (increased moment arm at the barbell translates to greater instability) vs having the weights / bands closer to the lifter

May you do the same, if not better.

- Elite Performance-

How many squat variations do you do?

- HBT Back Squats -

1) String a resistance band through the center of a weight plate and loop in over the barbell. Attach clamps to keep the band from sliding off the barbell sleeve.

2) With a higher Centre of Gravity (compared to a Zercher variation) this Back Squat will tax your core to a greater degree.

3) Stabilize the weight before initiating the movement, with the weight bouncing all over the place, you want to be in control of the weight, not the other way around.

4) This variation is recommended to reinforce good motor control of a squat pattern by reinforcing trunk rigidity / core stability. And is a better option than squatting on a Bosu Ball (please don't do that)

5) Increase difficulty by -
a) adding weights,
b) repetitions,
c) tempo for time under tension
d) pauses at the bottom of the movement
etc.

6) Increase complexity / demand on control by -
a) utilizing multiple plates + multiple thinner bands (multiple bands introduces more independent oscillations)
vs a thick band (stronger band is less elastic = lesser oscillations / perturbations = easier to stabilize) and a heavy plate each side ,

b) shifting more bands + weight plates closer to the end of the barbell sleeve (increased moment arm at the barbell translates to greater instability) vs having the weights / bands closer to the lifter

May you do the same, if not better.

- 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?

- Front Rack Valslide Reverse Lunges -

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) 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)

8) 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 Bulgarian Split Squats -

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 hook your feet on a stool (anything that is roughly knee height like a Plyo Box or Bench will do too)

3) Lean your weight onto whichever leg (non moving leg) and think of hinging back with your hips / non working knee to the ground whilst maintaining an straight back (not hunching over)

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

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

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) 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-

How many squat variations do you do?

- Low Landmine Valslide Reverse Lunges Ipsilateral / Contralateral -

1) Stand on a Slider (Valslide in this case, a towel works too if you're doing it on parquet or marble flooring)

2) Lean your weight onto whichever leg (non moving leg) and slide the Slider backwards whilst extending your arms to the side as a counter balance.

3) Done correctly, your hips and shoulders should be level from your point of view.

4) 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?

- Valslide Lateral Lunges / DB Goblet Valslide Lateral Lunges -

1) Stand on a Slider (Valslide in this case, a towel works too if you're doing it on parquet or marble flooring)

2) Lean your weight onto the opposite leg (non moving leg) and slide the Slider sideways whilst extending your arms in front of you as a counter balance.

3) Done correctly, your knees should track over your foot or wider than your feet placement (indicated by the yellow dots and green lines)

4) 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-