ATG: Off-Season Strength Simplification — Key Takeaways
Improve your hex bar deadlift and full-range hex bar squat relative to bodyweight to safely increase speed and jumping ability while protecting your lower body.
Key takeaways
Heel elevation + counterbalance fixes 'can't squat deep' problem
Heel elevation + counterbalance fixes 'can't squat deep' problem
- Heel elevation compensates for lost ankle mobility common in chair-sitting societies
- Counterbalance reduces actual pressure on knees during deep squat positions
Hex bar deadlifts safer than traditional squats/deadlifts for young athletes
Hex bar deadlifts safer than traditional squats/deadlifts for young athletes
- Hex bar allows precise measurement with less lower back injury risk vs traditional barbell movements
- Can safely drop the bar when legs fatigue, reducing injury risk during failure
Hex bar strength relative to bodyweight predicts speed/jump potential
Hex bar strength relative to bodyweight predicts speed/jump potential
- Improving hex bar deadlift numbers relative to body weight enhances athletic power output
- Full ROM hex bar work protects lower body while building strength for long-term athletic performance
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In this piece
- Four Mini-Workouts Framework
“HEEL-ELEVATION and COUNTERBALANCE consistently help people who think they "can't squat deep."”
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