The Bottom Line:
- As an Olympic strength coach, I have coached athletes at 10 World Championships and will be coaching at my second Olympics. I help athletes and coaches build comprehensive programs that lead to state championships, NCAA All-Americans, and professional opportunities.
- To get “stupid strong,” I recommend focusing on big back squats, including full-range-of-motion back squats and low-bar partial-range-of-motion back squats, as well as incorporating pin squats to target weak points.
- The classic deadlift is one of the best exercises for getting ridiculously strong, and it will also lead to a lot of strength in the back and posterior chain. Another great exercise is the “hater row,” which can significantly improve your deadlift.
- The clean is an exercise that requires a lot of fortitude and strength to execute properly. By mastering the clean, you can improve your pull, deadlift, front squat, and back squat.
- The dumbbell military press and the dumbbell bench press with a pause are also excellent exercises for building shoulder and upper body strength, respectively. Becoming “stupid strong” takes a lot of time, effort, and dedication, often over the course of 3-5 years or more.
Master the Back Squat
Mastering the Back Squat: The Foundation for Incredible Strength
The back squat is a fundamental exercise that should be the cornerstone of any strength-building program. As an Olympic strength coach, I’ve witnessed firsthand the transformative power of this movement. Whether you’re aiming for a full-range-of-motion back squat or a low-bar partial squat, mastering this exercise will be a crucial step towards building incredible strength.
One of the key progressions to consider is the incorporation of pin squats. By setting the pins at a position where you’re typically weak, you can target those specific sticking points and work to overcome them. This targeted approach can have a significant impact on improving your overall squat performance. I recommend incorporating pin squats once every three training cycles, focusing on the areas where you’re weakest.
Consistency is key when it comes to the back squat. Aim to include this exercise in your program at least twice a week, whether it’s a back squat or a front squat. Over time, this consistent practice will lead to remarkable improvements in your strength and power.
Unlocking the Potential of the Deadlift
While the deadlift may not be the most technically demanding exercise, it remains one of the most effective for building overall strength. By training the deadlift on a regular basis, you’ll develop a powerful posterior chain, which will have a direct impact on your other lifts, such as the back squat and the clean.
I understand that some may argue that exercises like the RDL, single-leg RDL, and various Olympic lifts are more beneficial for sports performance. However, the simple act of lifting a heavy load off the floor and into your hips is a fundamental movement that should not be overlooked. Commit to training the deadlift every 10 days for the next 5-7 years, and you’ll be amazed by the strength gains you’ll achieve.
Harnessing the Power of the Hater Row
While the traditional barbell row is a solid option for building a strong back, I believe the hater row is a superior choice for those seeking to maximize their strength. By incorporating a slight knee extension during the movement, you’ll overload the eccentric portion of the lift, leading to significant gains in back strength and deadlift performance.
Aim to gradually work your way up to impressive weights on the hater row, such as 405 pounds. This exercise will not only improve your deadlift but also contribute to the overall development of your posterior chain, setting the stage for even greater strength achievements.
Remember, the journey to becoming incredibly strong is a long and arduous one, but with consistent effort and a well-designed program, you can transform yourself into a true powerhouse.
Maximize the Deadlift
Optimizing the Deadlift for Maximum Strength
The deadlift is a foundational exercise that should be a staple in any strength training program. While some may argue that other movements like the RDL, single-leg RDL, snatch, and clean pulls are more beneficial for sports performance, the classic deadlift remains one of the absolute best exercises for developing raw, full-body strength.
To build an incredibly strong deadlift, it’s essential to train it consistently over an extended period, typically around 5-7 years. Incorporating the deadlift into your program every 10 days or so will allow you to gradually increase the weight and build up your posterior chain strength, including your back, hips, and hamstrings.
One of the key benefits of a well-developed deadlift is the carryover it provides to other lifts. A strong deadlift will translate to improvements in your back squat, front squat, and even your Olympic lifts like the clean and snatch. By focusing on perfecting your deadlift technique and progressively overloading the movement, you’ll be laying the foundation for a truly impressive level of overall strength.
Accessory Exercises to Complement the Deadlift
While the deadlift is the primary driver of posterior chain strength, it’s important to incorporate complementary exercises to target specific muscle groups and address any weaknesses. One such exercise is the barbell row, which can be performed in a bent-over position to emphasize the lats and upper back.
However, the coach suggests that the traditional barbell row may not be the most effective option, as it can place too much emphasis on the hamstrings and glutes. Instead, he recommends the “hater row,” which involves a slight knee bend to overload the eccentric portion of the movement and really target the lats and upper back.
Aiming to work up to heavy loads on the hater row, such as 405 pounds, can provide a significant boost to your deadlift performance. By focusing on this accessory exercise when you’re not directly training the deadlift, you’ll be able to build the necessary back strength to support heavier pulls.
Developing Explosive Power with the Clean
Another essential exercise for building overall strength and power is the clean. This movement requires a high level of technique, coordination, and explosive power to execute properly. While it may be a controversial exercise among some, the coach firmly believes that the clean should be a staple in any program for those seeking to become incredibly strong.
By mastering the clean progression, starting with the barbell and gradually increasing the weight, you’ll not only improve your clean itself but also see carryover benefits to your deadlift, front squat, and back squat. The clean requires you to develop the ability to rapidly accelerate a heavy load, which translates directly to improved performance in other compound lifts.
Dedicating the time and effort to become proficient in the clean, even if it takes 3-5 years, will be a game-changer in your quest for maximal strength. The coach emphasizes the importance of patience and consistency in this journey, as building true, sustainable strength takes time and dedication.
Dominate the Hater Row
Mastering the Hater Row
The hater row is a powerful exercise that can significantly boost your deadlift performance. While it may not adhere to the strict technical standards of some experts, it’s an exercise that I believe is incredibly effective for building a strong, thick back.
The key to the hater row is the slight knee extension during the movement. This overloads the eccentric portion at the top of the row, really challenging your lats and upper back musculature. As you pull the weight, focus on squeezing the bar and bending it around your sternum. The goal is to work up to being able to row an impressive amount of weight, like 405 pounds.
By incorporating the hater row into your program, you’ll be targeting the same muscle groups as the deadlift, but in a slightly different way. This complementary work will help drive up your deadlift numbers over time. Just make sure to balance the hater rows with proper mobility work and lower back care to avoid any imbalances or injuries.
Mastering the Hater Row Technique
Proper execution of the hater row is crucial to reaping the full benefits. Start by setting up with your feet shoulder-width apart, knees slightly bent, and your torso hinging forward from the hips. Grip the barbell with an overhand grip, keeping your hands slightly wider than shoulder-width.
As you initiate the row, focus on driving through your heels, allowing a small amount of knee extension to occur. This will help engage your posterior chain and create more tension in your back. Squeeze the bar as you pull it toward your sternum, really focusing on contracting your lats and upper back.
Pause briefly at the top of the movement, then slowly lower the weight back to the starting position. Maintain a tight core and avoid excessive rounding of the back throughout the exercise.
Progressing the Hater Row
To continually challenge yourself and drive progress with the hater row, gradually increase the weight over time. Start with a weight you can comfortably handle for 8-10 reps, and aim to add a small amount of weight to each subsequent set or workout.
Additionally, you can experiment with different grip widths or hand positions to target different areas of your back. A narrower grip may emphasize the lats more, while a wider grip can engage the traps and upper back to a greater degree.
Remember, building a strong, well-developed back takes time and consistent effort. Incorporate the hater row into your routine, and be patient as you work towards your goal of a massive deadlift and an impressive overall physique.
Conquer the Clean
Mastering the Clean: A Path to Unparalleled Strength
The clean is a movement that demands immense fortitude, strength, and technical prowess. It requires you to possess the ability to handle extraordinarily heavy weights, accelerate them at high speeds, and then catch and stand them up with impeccable form. If you can execute this exercise well, you will not only get incredibly strong, but you’ll also see improvements in your pull, deadlifts, front squats, and back squats.
Progression and Patience: The Keys to Mastering the Clean
When it comes to the clean, it’s essential to start with the basics and progress gradually. Begin with the barbell, learning the pull progression, mastering the hip contact, and perfecting the catch in the front squat position. Recognize that it will take you 3 to 5 years to truly get stupid strong on the clean. This is a long-term journey, but the rewards are well worth the effort.
Embracing the Challenge: Unlocking Your Full Potential
The clean is not for the faint of heart. It requires you to push your limits, face your fears, and embrace the challenge. As you progress, you’ll need to train the elastic portion of the catch, ensuring that you can handle the weight as it comes crashing down on you. This level of strength and control is what separates the good from the great, and it’s what will ultimately help you reach new heights of power and performance.
Crush the Dumbbell Military Press and Bench Press
Mastering the Dumbbell Military Press and Bench Press
The dumbbell military press is an excellent exercise to build incredibly strong shoulders. By pressing the weights overhead through a full range of motion, you’ll target your deltoids and triceps, two key muscle groups responsible for pressing power. During the COVID-19 pandemic, the coach recalls hitting a personal record of 140-pound dumbbells for multiple reps, with a spotter on hand to ensure safety.
The bench press is another essential lift for developing overall upper body strength. Athletes who can bench press 500 pounds or more are truly in a league of their own. To help improve your bench, the coach recommends mastering the dumbbell bench press with a pause. This variation requires you to pause the weights at the bottom of the movement, focusing on maintaining tightness in your upper back before pressing explosively. The pause helps build tension and stability, which will translate to a stronger barbell bench press over time.
Both the dumbbell military press and the dumbbell bench press with a pause are fantastic complementary exercises to include in your strength training program. By consistently performing these movements with proper technique and progressive overload, you’ll be well on your way to developing the kind of shoulder and chest strength that separates the strong from the truly elite.
The Importance of Long-Term Commitment
Becoming incredibly strong takes immense time and effort. Whether it’s squatting over 500 pounds, deadlifting 700 pounds, or cleaning 400 pounds, the coach emphasizes that these feats require 3-5 years of dedicated, consistent training. There are no shortcuts – you must be willing to put in the work day in and day out, gradually increasing the weights and mastering the technical aspects of these complex, full-body lifts.
The coach’s training app, Peak Strength, is designed to help track your progress over this long-term journey. By monitoring your weight history and hitting key milestones like the “1,000 Ton Club,” you’ll be able to see tangible evidence of your hard work paying off. Remember, becoming a true strength training freak is a marathon, not a sprint. Stay committed, trust the process, and enjoy the journey.
Putting it All Together
In summary, the dumbbell military press and dumbbell bench press with a pause are two essential exercises to include in your quest for incredible strength. By mastering these movements and pairing them with other compound lifts like squats, deadlifts, and cleans, you’ll build a physique and level of strength that few can match. Embrace the grind, trust the process, and let your hard work transform you into the strength training freak you’ve always aspired to be.
