The Bottom Line:
- As an Olympic strength coach, I have coached at 10 World Championships and will be coaching at my second Olympics this summer. I help athletes and coaches build comprehensive programs that lead to state championships, NCAA All-Americans, and professional opportunities.
- I recommend focusing on big back squats, either full range of motion or low bar partial range of motion, to get “stupid strong.” Incorporating pin squats can also help improve your deadlifts.
- The deadlift is one of the best exercises to get “stupid strong,” as it builds a big, thick back and strengthens the entire posterior chain. However, I also recommend exercises like the barbell row and the “hater row” to target the lats and build a massive back.
- The clean is an exercise that requires a lot of fortitude and strength to execute properly. By starting with the barbell and progressing slowly, you can build the necessary strength and technique to eventually clean heavy weights.
- The dumbbell military press and the bench press with a pause are also great exercises to get “stupid strong,” as they target the shoulders, triceps, and upper back, which are crucial for overall strength development.
Mastering the Back Squat
Perfecting the Back Squat Technique
The back squat is a fundamental exercise that can help you build immense strength and power throughout your entire body. To master this movement, it’s crucial to focus on proper form and technique. Start by establishing a solid base with your feet shoulder-width apart, toes slightly turned out. Engage your core, keep your chest up, and maintain a neutral spine position as you initiate the descent.
Variations for Targeted Strength Development
Incorporating different variations of the back squat can help you target specific areas of weakness and drive continued progress. One effective technique is the pin squat, where you set the bar at a height that challenges you in a particular range of motion. This allows you to focus on overcoming sticking points and building strength in those critical areas. Additionally, experimenting with a low-bar back squat can help you develop raw power and maximize your load capacity.
Integrating the Back Squat into Your Training
To see significant gains in your back squat, it’s important to make it a staple in your training program. Aim to perform back squats or front squats at least twice per week, with one session focused on heavier loads and the other on higher-rep work. Incorporate pin squats every three to four weeks, targeting the specific areas where you struggle. By consistently training the back squat and its variations, you’ll gradually build the strength and technique needed to push your limits and achieve superhuman levels of strength.
Harnessing the Deadlift
Unlocking the Power of the Deadlift
The deadlift is a cornerstone exercise for building superhuman strength. While some may argue that other movements like the RDL, single-leg RDL, snatch, and clean are more sport-specific, the classic deadlift remains one of the absolute best exercises to get ridiculously strong. The key is to commit to training the deadlift consistently over an extended period, typically 5-7 years.
Developing a Bulletproof Back
A massive, strong back is crucial for an impressive deadlift. One exercise that can help build that thick, powerful back is the hater row. This variation involves a slight knee bend, which overloads the eccentric portion of the movement and targets the lats and erectors. Aim to work up to lifting impressive weights on the hater row, like 405 pounds. This will translate directly to a stronger deadlift.
Mastering the Catch
Another exercise that can dramatically improve your deadlift is the clean. This explosive movement requires immense strength, coordination, and the ability to catch and stand up heavy weights. By mastering the clean, you’ll see carryover benefits to your deadlift, front squat, and back squat. Start light, focus on technique, and be prepared to invest 3-5 years to become proficient at this complex lift.
Remember, becoming superhuman strong is a long-term journey that requires consistent, dedicated effort over many years. Embrace the process, track your progress, and celebrate your milestones along the way. With patience and perseverance, you can unlock your true strength potential.
Dominating the Hater Row
Mastering the Hater Row
The hater row is one of my favorite exercises to build immense strength. While it may not adhere to the technical standards of some fitness gurus, it’s an incredibly effective movement that can significantly boost your deadlift performance.
The key to the hater row is the slight knee extension, which overloads the eccentric portion of the lift at the top. As you pull the weight, focus on squeezing and bending the bar around your sternum. This targeted lat activation is crucial for developing a thick, strong back – the foundation for a monstrous deadlift.
Aim to gradually increase the weight on your hater rows, pushing towards impressive numbers like 405 pounds. This will have a direct carryover to your deadlift, as the posterior chain strength you build will translate seamlessly to the king of all lifts.
Remember, the hater row is not just about moving heavy weight; it’s about maintaining proper form and technique. Pay close attention to your body position, ensuring your back remains rigid and your lats are fully engaged throughout the movement. This attention to detail will not only improve your performance but also help prevent injury.
Incorporate the hater row into your training program, alternating it with your deadlift sessions. By consistently challenging yourself on this exercise, you’ll witness a remarkable surge in your deadlift strength, taking you one step closer to becoming a true strength freak.
Embracing the Clean
The clean is another exercise that should be a staple in your quest for superhuman strength. This demanding movement requires an incredible amount of fortitude, as you must not only pull a heavy weight but also catch and stand it up in a front squat position.
Watching athletes like Will Retel and DJ Shuttleworth execute 440-pound cleans is a testament to the power and explosiveness this exercise can develop. By mastering the clean, you’ll see improvements in your pull, deadlift, front squat, and back squat – making it a truly comprehensive strength-building exercise.
The key to success with the clean is to start light and focus on perfecting the technique. Learn the pull progression, master the hip contact, and practice the catch in the front squat position. Gradually increase the weight over time, recognizing that it may take 3 to 5 years to become truly proficient at this lift.
Embrace the challenge of the clean, and don’t be deterred by the technical nature of the movement. With dedication and persistence, you’ll unlock a new level of strength that will reverberate throughout your entire training program.
Dumbbell Military Press for Shoulder Dominance
To complement your quest for superhuman strength, the dumbbell military press is an excellent exercise to target and strengthen your shoulders. This movement requires a large range of motion, engaging your delts and triceps to press the weight overhead.
During the COVID-19 pandemic, I had the goal of deadlifting 705 pounds before the world ended. While the world didn’t end, I was able to achieve that goal with the help of a training partner who spotted me on the lift. This experience reinforced the importance of the dumbbell military press in building shoulder strength and stability.
Focus on maintaining a tight, upright posture throughout the movement, and don’t be afraid to challenge yourself with heavier weights. The dumbbell military press is a surefire way to develop the shoulder strength and power needed to support your other lifts, such as the bench press and overhead movements.
By incorporating the hater row, the clean, and the dumbbell military press into your training regimen, you’ll be well on your way to unlocking your true strength potential and becoming a superhuman force to be reckoned with.
Conquering the Clean
Mastering the Clean: Unlocking Explosive Power
The clean is a fundamental exercise that demands immense strength, coordination, and technique. It’s a movement that requires you to pull a heavy weight from the floor, catch it in a front squat position, and then stand up with the weight. This exercise is not for the faint of heart, but if you can master it, the rewards are tremendous.
Developing the Clean Progression
Start with the basics – learn the proper pull, the hip contact, and the catch. Take your time to perfect the movement, as it will take years to truly master the clean. Begin with the barbell and gradually increase the weight as you become more proficient. Pay close attention to your form and focus on maintaining a tight, upright position throughout the lift.
The Power of the Clean
The clean is a true test of overall strength and power. As you progress, you’ll notice that your deadlift, front squat, and back squat numbers will all improve. The clean requires you to generate tremendous force from the floor, engage your posterior chain, and display explosive power in the catch. By consistently training the clean, you’ll develop the physical attributes necessary to become superhuman strong.
Remember, the journey to mastering the clean is a long one, but the rewards are well worth the effort. Stick to the process, be patient, and watch as your strength and power skyrocket.
Pressing for Powerful Shoulders
Strengthening the Shoulder Powerhouse
The dumbbell military press is a powerful exercise that can help build impressive shoulder strength. This movement requires you to press a heavy dumbbell overhead through a full range of motion, engaging the deltoids and triceps to lift the weight. By focusing on proper form and gradually increasing the load, you can develop the muscular capacity to press impressive amounts of weight overhead.
Mastering the Bench Press
The bench press is another essential exercise for building overall upper body strength. Lifters who can bench press 500 pounds or more are truly in a league of their own, demonstrating immense pressing power. To improve your bench press, incorporate variations like the dumbbell bench press with a pause. This allows you to focus on maintaining a tight upper back position and generating force through the full range of motion, leading to significant strength gains over time.
Developing Pressing Prowess
Pressing movements, whether it’s the military press or the bench press, are crucial for developing well-rounded upper body strength. By mastering these exercises and progressively overloading them, you’ll build the muscular capacity to press increasingly heavy weights. This not only leads to impressive feats of strength but also translates to improved performance in a variety of athletic endeavors. Consistent practice and a long-term commitment to this type of training are the keys to unlocking your full pressing potential.
