Any long-term program should be based on an exercise progression blueprint—one designed from the ground-up to produce proficient movement and high strength levels in the core/foundation movements. In this section, we break down the basics of exercise progression and their rationale, using the Tier 1 or “Big 3” core lifts as examples.
My “Big 3” for the lower body are Deadlift, Squat, and Lunge. These are multi-muscle movements that handle heavy weight and can be consistently progressed and trained for years.
The “Big 3”
1. Deadlift: Trap Bar Deadlift
2. Squat: Barbell Front Squat
3. Lunge: Dumbbell Lunge
Every exercise, every workout we do, is designed to help improve our technical proficiency and the strength level of the “Big 3” foundation movements. Once mastered, my “Big 3” can lead any workout warrior or athlete into a truly advanced power program, one which includes movements like the Olympic lifts (Clean and Snatch, Back Squat, and a conventional Deadlift from the floor).
DEADLIFT: TRAP BAR DEADLIFT
Requiring less lower back stress when compared to the traditional Deadlift (due to a more vertical torso angle and the fact that your center of gravity stays inside the bar) the Trap Bar Deadlift is a great way to quickly build confidence in younger lifters. The movement is easy to learn and allows you to move some real weight; it also allows those who do not have proper mobility for a traditional Deadlift to lift safely.
Building to the Trap Bar Deadlift
The following set of exercises, when mastered in sequence, help prepare you to be able to perform a correct Trap Bar Deadlift without difficulty.
1. PVC Banded RDL 1.0. Hold the PVC along the spine with one hand behind your head and the other hand on your lower back. You can also try this exercise kneeling.
2. PVC Banded RDL 2.0. Hold the PVC like a barbell to practice the RDL.
3a. PVC Banded Good Morning 1.0. The Good Morning movement reinforces the core stability needed to maintain a neutral spine during the hip hinge pattern.
3b. PVC Banded Good Morning 2.0. Loop the band around the back of your neck and step on the other end. The resistance is now vertical.
4. Cable Pull-Through. This is a great transition (moving from PVC to barbell work) because it minimizes lower back stress and really attacks the biggest issue inexperienced lifters have when learning the hinge—how to disassociate the hips from the lumbar spine.
5. Light Training Barbell (15–35 lbs.) Banded RDL.
6. Light Training Barbell (15–35 lbs.) Banded Good Morning.
7. Kettlebell Sumo Banded Deadlift.
Repeat #5, #6, and #7 without the band
8. Barbell Sumo Deadlift.
9. Trap Bar Deadlift.
Advancements from the Trap Bar Deadlift include:
SQUAT: BARBELL FRONT SQUAT
As a movement, the Barbell Front Squat allows for more core activation and less lower back stress than the Back Squat. It’s also great for younger, more inexperienced squatters, as less mobility is required to reach desired depths during the squat. It promotes better posture and thoracic extension for the average person who sits for 6–8 hours a day.
Building to the Barbell Front Squat
Use the following exercises as stepping stones to reach the ultimate goal of the perfectly executed Barbell Front Squat.
1. Body Weight Box Squat. Squat and pause on the box
2. Body Weight Squat
3. Body Weight ISO Squat (work up to 20 second holds). Hold the bottom of the squat position for 20 second sets.
4. Dumbbell/Kettlebell Goblet Box Squat. Squat and pause on the box
5. Dumbbell/Kettlebell Goblet Squat
6. Dumbbell/Kettlebell Goblet Pause Squat. Hold the bottom of each Squat rep for 2 seconds while holding a Dumbbell or Kettlebell
7. Barbell Front Box Squat. Squat and pause on the box
8. Barbell Front Squat
For those who struggle with the traditional Front Rack position:
1. Switch to a “Body Building” grip or an arms crossed grip
2. Use lifting straps to create a neutral grip front rack position
LUNGE: DUMBBELL WALKING LUNGE
The majority of sports and functional movements are performed on one leg, which is what makes Lunge movements so valuable to every athlete and person. Lunging improves strength and the ability to change directions while accelerating, decreases injury potential by building side-to-side symmetry, and works to develop stabilizers and balance in a way bilateral exercise (like Squats and Deadlifts) cannot. Lunges (and their variations) are one of the quickest ways to increase athleticism and build functional strength. It also produces less stress at the knee and lower back (versus the
Squat and Deadlift) making it a perfect option for those with a history of knee and/or lower back pain.
Building to the Dumbbell Walking Lunge
Advancements from the Dumbbell Lunge include:
