This leaves specialty equipment. The first and the simplest is the pulling sled. It is used for GPP. Some lifters will walk up to one mile with 45-90 pounds for strength training, making 60-yard trips. Some use 400 pounds. Westside lifters also push a sled; it’s called a Butcher. It’s great for conditioning.
Now for the heavy artillery. A glute/ham bench is a must for any serious gym. The one Westside uses is 30 inches wide for maximal hamstring activation. The next machine is a rear builder: the belt squat machine. While it was made for belt squatting, this machine can correct pelvic tilt while building tremendous leg strength. By simulated walking in the belt squat machine one can develop tremendous hips. Walking forward and backward and pushing off to the left and right will build lateral strength and speed for ball sports. An old weightlifting exercise from overseas is to do belt squats while holding kettlebells or a barbell. This is incredible for hip, leg, and low back strength while it tractions the spine.
The Plyo Swing is a patented device that is tremendous for strong legs. It can be done for leg pressing with bands and weight. It is primarily used for explosive leg strength. You can also build explosive leg strength by jumping off a platform for a series of 5-10 jumps for 3 or 4 sets. You can do jumps from a relaxed state for individual jumps or rebound jumps for reps. For a bilateral deficit, one leg can be used at a time. Next up is the old standard the Reverse Hyper machine. My first patent was issued in 1994, my second in 2002, my third in 2007, my fourth in 2009, and my last one in December 2010. The Reverse Hyper machine covers a great range of motion. One model has a tilting top, some have a roller system, the strap system came out in 2010, and there’s also a dual-pendulum system. It saved my back from surgery at least twice. The Reverse Hyper machine is done four times a week, twice very heavy, around 600 pounds, and twice at about 50% of your top weight. Westside has four Reverse Hyper machines in the gym, and all four are constantly used by our powerlifters and football players who have weak low backs, which can lead to hamstring pulls.