This is a great lift for any athlete as it keeps the athlete in a more erect position throughout the movement. In back squats, it is common for the athlete to lean forward due to the weight, which can cause low back pain and injury. This lift can be performed with a barbell, or other modalities such as kettlebells or dumbbells.
The glute bridge is a funny looking lift to be sure, but its main purpose is extremely important. The glue bridge is hip extension under a load, generally performed in a forceful motion. This is very similar to another power movement, the power clean. The benefits of the glute bridge is that it can be first attempted using bodyweight, and then progress with weight to make sure technique is not an issue. In a sense it is the poor man’s power clean, just not as technical.
Deadlifts can have a bad rap. The name alone sounds ominous. However, studies have shown that performing a deadlift with proper form…can have huge benefits to posture, strength, speed, and injury prevention. This is a must do for endurance athletes in order to bomb-proof their muscles against injury.
Barbell Front Squat
2x5 @ 65% 1RM
3X3 @85% 1RM
3X5 @ 85% 1RM