There’s no doubt that lower body training with compound lifts requires hard work. While progressive resistance is important, sometimes you can “go further” with a lighter weight.

Technically speaking, work equals force times distance, so to increase your training volume, you don’t always need heavier weights. Try increasing the range of motion instead. Sure, you’ll need to go lighter at first, but those poundages will increase over time.

The best way to increase your range of motion with squats is through what I call “potty training.” Learn all about it in How to Use Weight Training as a Tool to Stop Wasting Valuable Time in the Gym. You can use a step as shown in the article or perform pin-touch squats in a power rack. Either way, the goal is to go deeper than usual—without compromising form.

With deadlifts, try performing them from a deficit. In the video below, I’m using a 4-inch step. Just make sure your form is solid in the bottom position. If your back rounds, you’re not ready for this progression.

For split squats and lunges, elevating the rear foot on a step increases the distance you travel. Your front knee should dip below the level of the step—if it doesn’t, the movement is not worth doing in that setup.

With step-ups, the higher the step, the greater the distance and the more work you perform. That’s obvious, but don’t increase height at the expense of form. For more on proper technique, check out Eliminate The Push-Off During Step-Ups.

To go further in all these movements, flexibility plays a major role.

• To squat deeper, work on glute flexibility.
• If your back rounds at the bottom of a deadlift, address your hamstrings.
• If your rear knee can’t reach the ground during a lunge, improve hip flexor flexibility.
• If step-up height is limited, focus on ankle mobility.

You can learn how to improve flexibility in all these areas in my Stretch for Strength video presentation.

Stretch for Strength [Video Presentation]

The most concise compilation of material on the subject of stretching that has ever been presented. Stretch for Strength is a must-see for all fitness enthusiasts, healthcare practitioners, personal trainers and strength coaches. The video presentation is 104 minutes long and comes with a 101-page slide presentation in PDF format.

$10.00

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