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?

- 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-