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Dynamic-effort training works with the squat and deadlift just like it does for the bench press. Good performance does not begin and end with the amount of weight you can lift. Good performance comes from excellent technique.
If you know your deadlift and front squat could use a little help, use today’s workout to get better. Work on keeping your chest up and your back tight during the deadlift. Focus on getting low in your squat and maintaining a good breathing pattern.
Although the weight you’re wielding today is light, your hamstrings and glutes should still feel fatigued. The accessory lifts you’ll do after your main compound movements may be pretty difficult. Don’t quit. Do every rep of every set.
![Barbell Deadlift]()
![Barbell Deadlift]()
Barbell Deadlift
4 sets of 4 light reps, 30-45 seconds rest between sets![Barbell Squat]()
![Barbell Squat]()
Barbell Squat
4 sets of 4 light reps, 30-45 seconds rest between sets![Split Squat]()
![Split Squat]()
Split Squat
3 sets of 10 reps, 60 seconds rest between sets![Barbell Hip Thrust]()
![Barbell Hip Thrust]()
Barbell Hip Thrust
3 sets of 10 reps, 60 seconds rest between sets![Calf Press]()
![Calf Press]()
Calf Press
3 sets of 10 reps, 60 seconds rest between sets
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