All-Time World Record holder, and one of the strongest powerlifters in the game, Stefi Cohen takes you through her lower body strength training workout.
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| Stefi Cohen's Lower Body Strength Training Workout |
1. Pin Squats: 4 sets, 4 reps
2. Band Jumps: 4 sets, 10 reps
3. Dumbbell Squat Jumps: 4 sets, 6 reps
4. Medicine Ball Walking Lunges: 4 sets, 8 reps
5. Dumbbell Step Ups: 4 sets, 10 reps
6. Hamstring Curls: 4 sets, 10 reps
7. Reverse Hypers 4 sets, 10 reps
8. Half-Kneeling Medicine Ball Throws: 4 sets, 8 reps
9. Half-Kneeling Medicine Ball Overhead Slames: 4 sets, 8 reps
| Pin Squat / Anderson Squat |
Taking the paused squat concept a step further, one of my favorite squat variations is the dead-start squat, also known as the Anderson squat, named after the legendary 20th-century strongman Paul Anderson. Instead of starting in the standing position you'll start—and end—in the bottom position.
Again, this is a fantastic way to help develop starting strength and learn to maintain bodily tension in the bottom position. And as a bonus for the masochists out there, Anderson squats just make you hate life altogether.
Begin by setting the safety pins at a height where you start, just below parallel. Get underneath it, and work yourself up to full tension by bracing your abs and setting your lats. Pull down on the bar, explode off the pins and finish at the top with your glutes. Descend back down to the pins and come to a complete stop.
| Hamstring Curls |
What makes this single-joint machine move worthy of being listed among squats and deadlifts? Because too many lifters think those two exercises are "enough" for their hamstrings. They're definitely not!
In his article, "A Scientific Approach to Hamstring Training," muscle-building expert Brad Schoenfeld, Ph.D., conclusively makes the case that for balanced, strong hamstrings you need curls, too. Specifically, the lower hamstrings are activated dramatically more during seated leg curls than deadlifts—even stiff-legged deadlifts.
You wouldn't skip curls during an arm workout, would you? Don't make the same mistake for your legs.
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