2014 Articles

SQUATTING 600 POUNDS EASY
Oct 13

SQUATTING 600 POUNDS EASY

Posted by Tom Barry on

It takes proper technique, proper periodization, and special exercises (with correct selection) to fulfill your weaknesses. Combine these with a balance of strengths… and you’re ready. Westside has over 70-800lb squatters, 19 over 1000lbs, 6 over 1100lbs, and 2-1200lb squatters. It’s easy when you know how. What is Perfect Technique? First, place the bar high on your back, sitting on the mid traps. Grab the bar, wrapping your thumbs around it, while positioning your feet at least shoulder width apart. If you are flexible, it’s preferred to keep the feet wider, and pointed out slightly. Arch the back and hold...

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JUMPING
Oct 13

JUMPING

Posted by Tom Barry on

I am always trying to overcome the force of gravity with a barbell or jumping. Everyone knows about Westside squatters, but what about their jumping ability? How about a 63.5″ box jump, backed up with a 63″ and a 60″.Jumping is the definition of explosive power- not Olympic lifting, which is a speed strength sport. Explosive power is performed at fast velocity. It is the ability to rapidly increase force (Tidow 1990). The steeper the increase of strength in time, the greater the explosive strength. SO HOW DO YOU DEVELOP THE EXPLOSIVE STRENGTH IN THE GYM? There are several parts...

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MAKING MISTAKES: PART II
Oct 13

MAKING MISTAKES: PART II

Posted by Tom Barry on

THE SQUATThe squat can cause one to make several mistakes, the most common being: not breaking parallel. What are some reasons for this happening?– Not pushing out on the feet; this causes the knees to go out– Rounding over; just because you are bending over does not mean your hips are going lower– Not pulling the elbows forward and arching both the upper and lower back; this must be done to keep the bar over the hip joint, or as close as possible to ensure greater leverageWhen you do hit parallel, you must push against the bar, not the floor....

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BECOMING AN OLYMPIC LEVEL SPRINTER
Oct 13

BECOMING AN OLYMPIC LEVEL SPRINTER

Posted by Tom Barry on

What is required to be an Olympic level sprinter? First, one must have a top coach who is capable of teaching proper running form. Next, there needs to be a strength coach that uses a rotation of special exercises to develop the most powerful sprinter possible. It’s common to use a periodization plan consisting of building explosive and speed strength during a weekly plan, along with a max effort day for maximal strength. A lot of hypertrophy work is also added in the precise muscles that are responsible for sprinting: hamstrings, calves, glutes, hips, and the muscles of the torso...

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HOW TO EXECUTE A PROPER BOX SQUAT
Oct 13

HOW TO EXECUTE A PROPER BOX SQUAT

Posted by Tom Barry on

In the last Article I gave you about a dozen really good reasons why you should be box-squatting (and hopefully cleared up any misconceptions you may have heard about box-squatting). I also told you that every member of Westside Barbell does box squats year-round (with free squats done only in competition), including the 19 Westside lifters who can squat more than 1,000 pounds. Convinced? You don’t see box squats commonly performed in the gym because the majority of even the most experienced lifters don’t know how to do a box squat correctly. I will now tell you everything 
you need...

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BOX SQUATING FOR BIG GAINS PART I
Oct 13

BOX SQUATING FOR BIG GAINS PART I

Posted by Tom Barry on

Box squatting has been around since the days of the original Westside Barbell Club (Culver City, CA), when Pat Casey became the first man to squat 800 pounds. Since then, most world-record holders in the squat have trained by squatting on a box. Today, there are nine lifters who squat 1,200 pounds and at least seven are box squatters. I began box squatting in the late 1960s. In 1973, I squatted 630 pounds and deadlifted 670 at a body weight of 181 pounds. 27 years later, I squatted 920 pounds at the age of 52. Westside Barbell has 19 members...

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