After sustaining multiple low back issues the past year, I'm now focusing on being a bench press specialist for the next year or so (both raw and equipped). I'm currently in meet prep for the 2018 XPC Bench Bash on the main stage at the Arnold Expo in Columbus, OH. I'll be competing at 132 in multi-ply on Sunday, March 4th, 2018.

For programming and coaching inquires, please email SmitleyPerformanceSystems@gmail.com or visit brandonsmitley.com

With raw powerlifting really taking off, learning how to build muscle and attack weak points has grown in popularity to help build and assist the main movements of the squat, bench press, and deadlift. I'm going to work on some blog posts of some of my favorite exercises and accessory work that I like to use to help with these, in hopes that I can help you reach new PR's, faster progress, and also give you some of the reasoning from a science perspective of why I use these with my clients, training partners, and myself.

For this specific blog post I'm going to talk about the quads and how we can pick some exercises to help build our squat. I would highly suggest you check out my article Building The Raw Squat as well while you're here, as it has a plethora of information to help your squat.

Let get to the exercises now, shall we?

mark dugdale density

Close Stance Heels Elevated Goblet Squats

This is one of my favorite quad builders for powerlifters, especially with minimal equipment available (great for you garage gym lifters). This is something that is in likely all my clients programs at one point or another, and for good reason. It helps ingrain our squatting pattern, emphasis is shifted heavily to the quads with a close stance and elevated heels, and the front loaded position works on trunk and upper back strength and stability while also aiding the quad loads from a leverage standpoint.

One thing that I think gets overlooked in quad training as a whole is using a closed-chain movement. What this means in simple terms is that our feet are locked into place on the ground. When we squat, our feet are planted and we're moving our body in space from this anchor point. Something Harry Selkow taught me many years ago was to "plug in" to the ground when you lift. This is especially true for the squat. Hence, how I began to like this movement when I started training out of my garage years ago.

How To Do It

  1. Set up a way to elevated your heels on plates, boards, or a deadlift platform (really whatever you can find).
  2. Use a moderate to narrow stance, ideally where your feet are under your hips and shoulders.
  3. Use the kettlebell or dumbbell in the goblet position and remain upright.
  4. Squat down, letting the knees intentionally track over your toes, but keep applying pressure through your heels. Squat as deep as you comfortably can, definitely getting below parallel. The deeper the better here.
  5. Stand all the the way upright, but don't hold the locked out position for long, to keep constant tension on your quads.

Sets and Reps

I like this variation for a finisher for 2-4 sets of 12-20 reps. Chase the pump and keep rest to 60 seconds or less.

Video

Here's Elitefts teammate Mark Dugdale performing a similar variation:

[youtube=https://www.youtube.com/watch?v=uqRO1uEBBio]

Julia meana squat

TKE Sissy Squat

This is an excise that I somewhat rigged up myself in my garage again to help build my squat. Just like the exercise above, this is a closed-chain movement designed to help you work on hammering knee extension. The reason I love this is that it involves a TKE aspect, or also known as terminal knee extension. You've likely seen TKE performed in rehab settings to help with ACL rehab protocols and to build up the VMO. This exercise is basically that, but much harder.

How To Do It

  1. Set up a Spud Ab Strap to your rack or a solid post (you can also use a strong band).
  2. Step into the loop holes so that the loops are behind your knees.
  3. Squat down, trying to remain as upright as possible.
  4. On the way up, drive the back of your knees into the strap while your knees extend.
  5. Slightly lockout your knees as the top, but continue to keep constant tension on your quads.

Sets and Reps

This can be a bit harder to program due to your bodyweight and how strong your quads are. I would suggest first just working with 2-3 sets of 10-12 reps. As this gets easier, you can add load. I like to keep reps around the 15 range personally, if possible though.

Video

Here's a video from my Instagram account. You'll have to have some forward lean, but still focus on standing tall.

splitsquat

Bulgarian Split Squats

This is a rather common leg exercise, but I feel that it's rather overlooked when it comes to leg training for powerlifting. I love programming single leg work for hip health, but also to really drill home extra volume and hypertrophy. The Bulgarian Split Squat is a great overall leg builder, so it doesn't have to be just a quad exercise, however, implementing it to where you work on keeping constant tension on your legs and blow up your quads really quickly. More than likely, you've probably seen John Meadows do his wicked drop sets all over social medias. It it works for John, you can believe it's worth having in your program.

This exercise has a plethora of ways you can use it, whether that be you're using support for balance, Serrano Split Squats (a popular movement with Matt Ladewski), or using it unsupported for more hip work. Any way will do, so use what you like best. I will say though, if quad hypertrophy is what you're after, doing it supported will help you ensure you keep the emphasis there.

How To Do It

  1. Grab a heavy dumbbell or kettlebell and a bench or Split Squat Attachment.
  2. Place one leg on the bench or attachment, and hold the dumbbell or kettlebell in the other hand. You can hold on to a rack as well with the opposite hand.
  3. With the leg that's on the bench, bend your knee and sit your hip down so that your knee stays over your ankle/mid foot.
  4. Drive up out of the bottom to lockout, but keep the tension on your quads.
  5. Switch legs, and repeat.

Sets and Reps

For the Bulgarian Split Squats, I like to see these done in the 3-5 sets of 10-20 rep range per leg. You can take a bit more rest on these, as they are grueling.

You can also use John's intensity techniques, where you'll perform a massive drop set on the last set, decreasing the weight by about 10-15 pounds per drop for up to a total of 3 drop sets.

Video

Here's a great video of John performing these:

[youtube=https://www.youtube.com/watch?v=I1Ee3M6SDgQ]

440 spider bar squat

Wrapping Up

There are certainly many other ways you could go about attack your quads to help your squat, but these are three of my favorite go to movements for myself and clients. Honorable mentions would have been reverse sled drags, close stance leg presses, and hack squats. But when I look at accessory work for powerlifting, I try to use what I feel can have the greatest return on investment but also can transfer over to the task at hand. Feel free to experiment with any or all of these exercises in your program.

Hope to see you hitting new squat PR's soon.