Low Fatigue Strength 3rd and 4th slot replacement.

Training Q&A [Moderated]
1

This is a bit of a loaded question.

1)On certain days of a few of the strength templates, the 3rd slot on day 2 or 4 is often a belt squat. I train out of my garage, so I usually replace these with bulgarian split squats with dumbbells ( up to 100 lbs available). I have a SSB and a dedicated split squat pad on the way. so these will be much easier to load heavy. Would a belt squat be superior?

2)Nordic hamstring curls pop up quite often and all I can really do from the drop down list is either single leg RDLs or Copenhagen planks. I don’t particular enjoy either of these, but bulgarian split squats were the same and now I do actually enjoy doing them.

My question is this: Am I potentially missing out on a lot of gainzzz because of the lack of a dedicated belt squat machine and/or nordic station or ghd?

I have no issue adding a Nordic station if there are better/different gainzzz to be had compared to single leg RDLs or C. planks. Would a nordic bench or a ghd be a better choice or should I just stick to the alternatives? Space isn’t a problem.

2

Good questions:

  1. I often prefer to start people with a squat variation that doesn’t load their trunk as much due to the other demands of the program. If people can tolerate more loading, I’ll often “graduate” them to other variations that do load the trunk more if they prefer. I think a unilateral squat here is fine and no, I don’t think you’re missing out on a ton by not having a belt squat.

  2. I think Nordics are somewhat unique in that they’re usually an overload exercise for most people with respect to their posterior chain. I am not sure this leads to a unique benefit compared to RDL’s, SLDL’s, or similar. I think you could get away with doing these using a knee pad and anchoring your ankles with a loaded bar in the rack. But if not, I don’t think you’re missing out here either.

-Jordan

3

Alright, cool and thank you!

Adding on to this:

  1. Basically, beside “saving the back” , belt squats offer no additional benefit when compared to different squat variations? (ex; better quad growth)

  2. -1. I thought about setting up what you describe, however don’t your feet have to press against a foot plate for it to work as intended? I may have read this from an unreliable source.

-2. Let’s say I opt for RDLs, would doing them with the power bar or a trap bar instead of single leg be alright? Especially closer to a comp? ( the purpose would be to save some time here, kids :slight_smile: )

Thanks again!

Zsolt

4
  1. I don’t think so, no.
  2. you don’t need a foot plate, you just need something to anchor your ankles/feet.
    -2) It doesn’t matter at all. Both are fine.
5

Perfect, thanks!

My meet is coming up here in about 6-7 weeks. It’s my first one, so I am pretty excited.

-Zsolt

6

Good luck! Let us know how it goes :slight_smile: