ATG: #1 Exercise for Vertical Jump? — Key Takeaways
Charles Poliquin called the hex podium deadlift (wide grip deadlift from deep squat position on platform) the "number one exercise for vertical jump."
Key takeaways
Hex bar eliminates knee-bar collision in deep deadlifts
Hex bar eliminates knee-bar collision in deep deadlifts
- Hex bar allows straight up-down movement without bar path around knees, making form easier to master
- Wide grip on straight bar creates knee clearance issues that hex bar design eliminates
Podium stance creates safer failure than back squats
Podium stance creates safer failure than back squats
- Failed rep simply sets weight down vs dangerous back squat bail-out scenarios
- Eliminates spinal loading risk while maintaining elite lower body strength development
12-week rotation prevents deep squat staleness
12-week rotation prevents deep squat staleness
- Cycles through 3 bar positions (front/back/deadlift) × 4 rep ranges (8-10, 6-8, 4-6, 2-4) = 12 distinct workouts
- Author reports all-time strength gains using this rotation to maintain focus and interest
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In this piece
- The Podium Wide-Grip Deadlift as a Vertical Jump Exercise
- Equipment Considerations: Heel Elevation, Straps, and Hex Bar
- Safety Advantages Over Back Squat
“For me, feeling good with 300-pound deep squats seemed like an impossible dream. Now it's a reality!”
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