Save this for later: you can easily use this as the whole lift OR add if after your main lift as the accessory work! I am partial to a barbell (I have a baby bb tattooed on muh bodeh). But, you get certainly get it done WITHOUT a barbell, hence the kettlebells.
So, grab some kettlebells and lets dive in.
Here are the exercises + the logic behind the pairings/exercise selection.
A1 and A2 are heel elevated pistols, and dead stop KB swings.
LOGIC: heel elevated to increase ROM and get a quad bias. Single leg because it’s hardest/heaviest load (whole body on one leg). Dynamic movement (dead stop kettlebell swings) early in the lift. Posterior bias (glutes/hams) paired with anterior bias (quads).
B1 and B2 are front rack cyclist squats and toe elevated RDL
LOGIC BEHIND THE CHOICE: Like pistol, heels elevated to increase ROM and get a quad bias. RDL: posterior chain dominant paired with opposing muscle group. Toes elevated to increase stretch and tension in the hamstrings. @steficohen just did a great IGTV episode with these.
What I did not foresee with this lift is how INCREDIBLY sore my upper and mid back would be. I LOVE both but enjoy quad dominant work more.
Keep it simple out there kids. The basics will get you strong!
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