Westside Barbell Program

Exercise Variations

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Lower Body

Squat Variations

  • Box Squat
    • Height variations (High, Parallel, Low)
    • Low Back emphasis:
      • low box and close stance
    • Hip emphasis:
      • low to parallel box and wide stance
    • Break normal sticking point:
      • slightly above parallel box
  • Front Box Squat
  • Back Squat
  • Front Squat
  • Belt Squat
  • Safety Squat
  • Cambered Bar Squat
  • Zerker Squat
  • Good-morning Squat
  • Other variations
    • Narrow vs wide stance
    • Weight or number of chains
      • set of 5/8" chain (40-160 lbs)
    • Reverse band (future method)
    • Bars: Safety, Cambered, Buffalo, etc
    • Manta Ray support

Deadlift Variations

  • Conventional Deadlift
    • low back emphasis
    • variation
      • stand on 2" or 4" block
  • Sumo
    • hip emphasis
    • variation
      • stand on 2" block
      • Ultra-wide
  • Romanian Deadlift
  • Rack Pull (2", 4", 6" from ground)
    • No more than 10% greater than Deadlift 1RM
  • Other variations
    • Number of Bands
      • Banded
        • Pulled near horizontally front to back across each side of bar
      • Lightened
        • Pulled Vertically and anchored above bar on each side
        • Pull raw what you would normally lift in suit
    • Number or Weight of Chains
      • set of 5/8" chain (40-160 lbs)
    • Grip (Snatch, Double overhand, Mixed)
    • Standing on different height of boards
    • Various stances

Good-mornings

Over rack or inside suspended chains
Workloads: 3-4 sets x 6 reps x 70% 1RM of Clean

  • Seated Good-morning
  • Suspended Good-morning
  • Safety bar Good-morning
  • Seated Good-morning
  • Banded Good-morning
  • Zerker Good-morning
  • Other variations
    • Arched or rounded back position
    • Bars, Safety Bar, Cambered, etc
    • Number of Bands
    • Weight or Number of Chains
      • set of 5/8" chain (40-160 lbs)
    • Narrow, Medium, or wide stance

Example Squat & Deadlift Accessory Exercises

  • Includes supplemental exercises for Squat & Deadlifts
    • Glutes, Hamstrings, Low Back, Traps, Abs
  • Reverse hyper-extensions
    • Variations:
      • Short or long strap
      • Roller
      • Leg Curl on Reverse Hyper Machine
  • Zercher Squats
  • Inverse Leg Curl
  • Sled Pull
    • Targets Glutes and Hamstrings
  • Heavy Wheel Barrels
  • Box Jump
  • Machine Assisted Inverse Leg Curl

Upper Body

Bench Press Variations

  • Bench Press
  • Dumbbell Bench Press
  • Board Press (1-4")
  • Floor Press
  • Rack Press (2-8" off chest)
  • Incline Bench Press
  • Decline Bench Press
  • Reverse Bench Press
  • Other variations
    • Grip (Close, Medium, Wide)
    • Bar shapes (Cambered, Football, Fat, etc)
    • Weight or number of chains
      • set of 5/8" chain (40-160 lbs)
    • Bands (Light, Strong)
    • Reverse band (future method)

Example Accessory Exercises on Bench Day

  • Includes supplemental exercises for Bench Press and upper body
    • Upper Back, Lats, Deltoids, Triceps, and Abs
  • Weight Dips
  • Overhead Presses
  • Chin-ups
  • Lat Pulldowns
  • Rows (Chest Supported)
  • Hammer Curls
  • Dumbbell Rear Lateral Raise


Powerlifting | Westside Program