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Ask the strongman: move more metal with this modified squat - Personal Trainer

Men's Fitness, March, 2004 by Mark Philippi

Q: I'm the weakest guy I know. How can I build pure strength fast?

A: Step up to the platform lift. It's a shortened version of the squat that increases the strength of your legs and back the key to lifting heavy weights of any kind. Here's how to do it: Set the safety rails of a squat rack 12 inches below the lockout position of your squat. Step under the bar so it rests on your upper back and grasp it with an overhand grip (as narrow as your flexibility allows), your feet set shoulder width apart. Take a deep breath and hold it, then drive your feet into the floor, lift your chin toward the ceiling, and push yourself up until your knees lock out. Breathe again as you lower the weight back to the safety bars under control. That's one rep.

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Do one set of three reps with 50% of your squat max, one set of two reps with 75%, and four sets of one rep with 100%. Rest two minutes between each set. You can go heavier than your squat max, but proceed with caution: Blood vessels burst and spit flies when you try to reach your limits. But that's the fun part.

Q: what do you hate most about training at the gym?

A: Being around people.

Mark Philippi, C.S.C.S., is director of strength and conditioning at UNLV and a two-time finalist in the World's Strongest Man competition.

Ask the strongman: move more metal with this modified squat - Personal Trainer

Men's Fitness, March, 2004 by Mark Philippi

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