Page 116 - Muscle & Fitness (December 2019)
P. 116
DEADLIFT ALTERNATIVES
HANG POWER CLEAN
GOAL: Become more
explosive.
WHY DO IT: Olympic lifts
are great for improving
your ability to produce
force, but they’re compli-
cated to learn compared
with most exercises. Per-
forming a hang clean, which
has you start with the bar
at your hips as opposed to
the floor, makes the move
BULGARIAN SPLIT SQUAT easier to do. As a result,
you’ll still benefit from the
GOAL: Build muscle and strength exercise after bilateral squats explosive hip drive and
in the quads and glutes. and deadlifts. triple extension (that is, ex-
WHY DO IT: The Bulgarian split DO IT: Stand in front of a bench tending through your toes,
squat, or rear-foot-elevated holding a dumbbell with both hips, and back) required to
split squat, is a fantastic exercise hands. Rest the top of one foot get the bar up to the front
for developing not only your on the bench. Squat until your rack position, but with less
quads and glutes but also hip rear knee is near the floor. room for error.
stability in the frontal plane SETS X REPS: 2–4 sets of 6–8 reps WHEN TO DO IT: Perform
(side to side), due to the stability per leg. these at the beginning of a
required to squat with one EXPERT: Jon-Erik Kawamoto strength session to prime E D G A R A RT I G A
leg elevated. is the owner of JKConditioning the central nervous
WHEN TO DO IT: Perform this in Newfoundland, Canada. system. (The connection
1 1 4 M U S C L E & F I T N E S S / D E C E M B E R 2 0 1 9
