Heavy Full Body Workout
- Core Stabilization Emphasis -
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| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Offset Elevation Barbell Squat | #1,#2,#3 | 3 | 4 per side | 90-120" | 7,8,9-10 | 2" |
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OVERVIEW
I’ve found the offset elevation back squat to be one of the single most effective variations for cleaning up squat form. As most of you know, I’m a huge fan of offset training for a number of reasons. Not only does it require greater motor control and body awareness but it also places incredible intramuscular tension on the targeted muscles. While the most common versions of offset training typically involve loading different weights on each side of the body, implementing an offset elevation by positioning one foot or hand on a several inch platform provides several additional benefits. Here are 7 reasons why it’s so effective.
BENEFITS
One of the biggest issues that can contribute to asymmetrical positioning occurs when individuals get overly concerned and distracted with how symmetrical a movement feels. While it’s critical to pay attention to symmetrical loading and symmetrical positioning it’s actually more important to focus on executing the basic steps of a movement with proper cues such as tight core, proper posture, controlled eccentric, foot alignment, and general limb position etc. Becoming overly concerned with symmetrical positioning can distract the lifter from these other more important cues. Ironically this can degrade their symmetrical positioning even more so. This offset elevation squat helps address this as the lifter inherently approaches each set understanding that the movement will feel semi asymmetrical throughout therefore they don’t have to be overly concerned with their sense of symmetry. Instead they can focus more so on basic squatting cues and general biomechanics with less distraction about how symmetrically aligned or symmetrically loaded they are. As previously mentioned I’ve seen this be one of the most effective methods for enhancing symmetrical loading and positioning.
When it comes to cleaning up the squat or any movement pattern for that matter, learning to engage the core is always a surefire way to produce immediate improvements in form. Offset elevation forces the lifter to activate their core to a greater degree as a means of stabilizing an asymmetrical hip and pelvic position.
Offset elevation squats are one of the most effective drills I’ve used for teaching the lifter to set the hips back. That’s because in order to create a stable and comfortable position with the offset elevation, the hips (especially on the elevated side) will have to hinge back. Simply put, the lifter is forced to flex the hips and produce ample hip hinge before they even begin the rep all of which must be maintained throughout the set.
The offset elevation squat is one of the most effective squats for reinforcing proper squat depth and eliminating collapsing at the bottom. Because of the semi-awkward nature of the offset elevation, it feels incredibly awkward and unnatural to use excessive depth. In fact, some individuals may even feel a slight pinching sensation in their hips and pelvis when using excessive depth particularly in the elevated foot. However, this actually provides productive and beneficial feedback as its teaches the lifter ideal squatting depth and mechanics. To avoid this pinching sensation and very uncomfortable hip position the lifter will be required to use approximately 90-degree joint mechanics
The offset elevation squat variation requires significantly lighter loads than what would be used for traditional squats. For instance Ben is using 315 in this video, which represents the heaviest load he would use for the offset elevation squat. However for traditional squats he’ll go significantly past 405. As a result the lifter can produce an intense training stimulus with lighter loads thereby taking stress of the joints and spine.
The offset elevation squat produces significant metabolic stress due to the constant tension that the elevated leg will be required to maintain throughout. That’s because the elevated leg will have to stay slightly bent throughout the entire set thereby keeping a degree of constant tension on the lower body that you normally wouldn’t experience during other squats. This makes it a highly effective hypertrophy stimulus and functional mass builder.
As asymmetrical as it is, the offset squat actually helps address asymmetries and weakness as you’re pushing slightly more with the elevated leg, somewhat similar to a single leg exercise, although the lifter should try to push as equally as possible with both legs. In fact whenever I see any form of asymmetry with my clients and their barbell squat position, the offset elevation squat is one of my go-to variations for producing almost immediate improvements in symmetry.
QUICK TIPS
Although the offset elevation squat is fairly self explanatory here are several important cues and tips you’ll want to remember.
Make sure the elevated foot/leg is slightly in front of the other leg (roughly 3-5 inches in front).
Use an offset elevation of approximately 3-6 inches.
Keep both feet relatively straight
Push as equally as possible through both sides although the elevated leg will most likely feel like it’s performing more of the work.
Focus on keeping the bar and shoulders as parallel to the floor as possible.
I suggest performing several sets of 3-5 reps on each side of the body. In addition start with 50% of your typical squat load and progress from there.
The offset elevation technique can be applied to any and all squat variations including front squats, goblet squats, Zercher squats, and more.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Offset Angle Renegade Rows | #1,#2,#3 | 3 | 5 per side | 90-120" | 7,8,9-10 | 2" |
Option #1
Option #2
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OPTION #1
Renegade rows are one of my favorite combination upper back and core exercises. Unfortunately many individuals perform them with excessive rotation, twisting, and shifting of their torso. While a very slight degree of rotation is acceptable when rowing the weight into the top position as this can produce a stronger contraction through the back, excessive twisting simply minimizes tension to the core not to mention to the upper back and lats. Although there are several ways to eliminate this (i.e. placing a plate or a dowel on the person’s back) such as during the table top variations another incredibly effective method is the offset angled protocol. Simply place your feet on 20-35 degree angled decline bench and perform renegade rows as demonstrated by my awesome client and national level figure athlete Leslie Petch.
Essentially this position is creating additional rotational forces on the torso and rowing arm. Not only does this light the core up more so than just about any movement you’ll ever perform but it also prevents excessive rotation and twisting. For example if you’re rowing your right arm, the natural tendency is to twist and rotate the right side of the torso up towards the ceiling. However, the offset angled position prevents this as the right side of the torso is being pushed aggressively towards the floor throughout the set.
Don’t be surprised if you have to substantially decrease the amount of weight you typically handle during renegade rows. In fact I suggest starting with single arm planks using the offset angled decline bench before progressing to these constant tension renegade rows. And yes, keeping the weight elevated throughout the set rather than allowing it to touch the floor is the optimal method for performing any renegade row as it provides constant tension to the core and upper back.
OPTION #2
The single leg RDL and Rotational Row with Kettlebells is one of the most therapeutic yet effective posterior chain movements that crushes the upper back and lats while also working the glutes and hamstrings as well as postural muscles.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Offset Angle Dumbbell Chest press | #1,#2,#3 | 3 | 4 per side | 2-3 minutes | 7,8,9-10 | 2-3" |
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One of my favorite movement patterns to incorporate offset angle training on is horizontal chest presses. These represent the epitome of full body chest pressing exercises as every muscle from head to toe will need to be recruited to successfully complete these. Simply lay on a decline bench in t-bench setup with the bench set at approximately 20 degrees and perform any of your favorite chest presses including dumbbell and barbell presses. There are 4 factors that make these movements so effective.
First, the degree of anti-rotation, core stabilization, and rotary stability required is through the roof as your body literally wants to twist, rotate, and shift off the bench. In order to maintain your body position and resist these rotational forces, your entire core and abdominal musculature will be required to aggressively fire throughout the duration of the set particularly in the bottom stretched position of the chest press.
Second, not only does the offset angle position produce rotational forces on the torso and spine but it also produces a strong abduction force on the shoulder (of the side that’s lowest on the bench). As a result the lifter inevitably feels as though they’re performing a combination chest press and isometric chest fly as they’re resisting abduction forces throughout the set by aggressively contracting their chest via shoulder adduction.
Third, the level of posterior chain recruitment and hip activation needed to maintain proper body positioning is exceptionally high during offset angled decline presses. In fact, you'll notice that your core, hips, and even your feet and ankles must work together to resist rotational forces and keep your body fixed on the bench. In fact, I’ve had several athletes express how they nearly experienced cramping in their glutes, hips, and feet when performing these due to the intense activation needed during these exercises.
Fourth and lastly, the level of full body tension needed to dial these in are inordinately high. Once you return to traditional bench pressing exercises not only will they feel exceptionally easy in comparison but you’ll most likely notice you can handle substantially heavier loads due to your improved ability to tighten up your whole body and eliminate energy leaks.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Offset Angle Pullups | #4 & #5 | 3 | 3-4 per side | 90-120" | 7,8,9-10 | 2-3" |
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The offset angle protocol can also be applied to pull-ups and inverted rows by placing a barbell in a squat cage using staggered safety pin heights. You’ll notice that my clients use a slightly more compact range of motion during these as attempting to use too large of an ROM can pull the body excessively out of alignment particularly in the shoulders and scapular regions. In fact, this is a common quality amongst many offset position exercises as a more compact ROM is typically ideal to maintain proper alignment and spinal positioning. With that said the there are several unique benefits of this offset angled method when it comes to pullups and chin-ups
As asymmetrical as the movement is, the offset angled pullup actually helps address asymmetries and weaknesses. That’s because you’re pulling slightly more with the higher arm, making it somewhat similar to a single arm pulldown or single arm pullup. However the lifter should still try to pull as equally as possible with both sides of their body and avoid moving into an overly asymmetrical position. With that said, don’t be surprised if one side is significantly more difficult.
When it comes to dialing in your pullup and chin-up form, learning to engage the core is always a surefire way to produce immediate improvements in form. Offset angled pullups force the lifter to activate their core to a greater degree as a means of stabilizing the movement and resisting rotational forces and lateral flexion forces. In other words if the core gets loose the body will actually twist and rotate due to the asymmetrical position.
The offset elevation pullup requires the lifter to use stricter, slower, and smoother pulling mechanics inevitably leading to greater metabolic stress, mechanical tension, and muscle damage. As a result they’re incredibly effective as a functional hypertrophy exercise not only for the entire upper back and lats but also the biceps and forearms.
One of the first things my athletes will mention on offset angled pullups is how much they feel their forearms and grip are getting worked. That’s because the offset position requires greater full body tension which inevitably produces increased grip activation and forearm recruitment. In addition, the barbell itself has a tendency to roll on the pins creating even greater stress to the girp and forearms. Each of these grip-related components leads to greater concurrent activation potentiation and irradiation thereby producing increased neural drive and motor control throughout the kinetic chain.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Double Offset Overhead Press | #4 & #5 | 3 | 5 per side | 2 minutes | 7,8,9 | 2-3" |
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The double offset sounds complicated in theory but it’s quite simple in practice. There’s essentially 2 forms of offset loading involved; one is the actual load being heavier on one side, and the other is the use of different training tools in each hand. While one arm is essentially performing a relatively standard overload movement in the form of a heavy dumbbell press, the other arm is performing a lighter yet highly unstable pressing variation in the form of a bottoms-up press. The goal is to transfer the same crisp and proper mechanics produced from the bottoms-up kettlebell technique to the arm that’s simultaneously pressing the heavier dumbbell on the opposite side.
Once mastered, the movement should appear seamless and synchronized as if you were using the same tools and loads on each side with no visible differences in body position and mechanics. This requires in incredibly high degree of neuromuscular coordination, body awareness, sensory integrated movement, and mental engagement.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Offset Angle Dumbbell Lunges | #6,#7,#8 | 2 | 4+4 per side (see notes) | 90-120" | 7,8,9 | 2-3" |
Main Option
Easier Setup Option
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MAIN OPTION
REPS NOTES: Perform in both contralateral and ipsilateral directions, equating to 8 reps per side (total of 16 reps per set).
Offset angle training particularly when applied to single leg movements helps hone in on a number of lower body dysfunctional patterns while also targeting some of the smaller stabilizers of the lower extremities and feet & ankles. For instance, standing laterally on the bench so that the inside or medial portion/inside of the foot is on the decline/lower portion of the bench) is essentially pushing the individual into pronation and valgus collapse. As a result the person will have to resist this by relying on the muscles responsible for ankle supination, hip abduction, and hip external rotation (i.e. outer hips and glutes). This is also a great drill for restoring the natural arch of the foot and teaching individuals how to push their knees apart on movements such as squats.
You’ll also notice how Leslie switches sides and also performs the drill in the opposite fashion so that the outside or lateral portion of the foot is on the decline/lower portion of the bench). In essence this is attempting to push the individual into supination and varus collapse. As a result the person will have to resist this by relying on the muscles responsible for hip adduction (inner thighs), and ankle pronation, while pushing to the inside of their foot. This is also a great drill for teaching individuals to activate their big toes which is critical for proper foot & ankle mechanics not to mention preventing groin strains.
EASIER SETUP OPTION
A great exercise not just for the larger muscles of the lower body but also for the muscles that help stabilize throughout the feet, ankles, and toes.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Cable Pullthrough | #6,#7,#8 | 2 | 5-6 | 60-90" | 8 | 2-3" |
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Here's the best method of performing the cable pull-through as the load vectors match with how the hips hinge and function optimally for maximal muscle activation and ideal movement mechanics.
| EXERCISE | SUPERSET | SETS | REPS | REST | RPE | EI |
|---|---|---|---|---|---|---|
| Optional: Single Leg Straight Arm Lat Pulldown | #6,#7,#8 | 2 | 5 per leg | 90" | 8 | 2-3" |
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The straight arm lat pulldown is an incredibly effective combination lat and core exercise. Unfortunately many individuals rush through the movement with very littler motor control and little thought to proper execution. By performing the movement on one leg this forces the lifter to pay attention to their body alignment, movement mechanics, and technique, as it requires exponentially greater motor control. Here I have NFL defensive end Jarius Wynn (jwynn94) and NFL Offensive lineman Fernando Velasco (@kidfromwrens) performing a biomechanical drop set of the straight arm lat pulldown by performing 5 reps on each leg then finishing with 5 additional reps on both legs. Notice how both athletes maintain a slight natural torso lean and hip hinge throughout as this represents optimal positioning for straight arm pulldowns.
In addition, they both use a natural range of motion by not overstretching in the top position or pulling too low in the bottom position (i.e. stopping 1-3 inches before their hips). In other words the use a natural range of motion not an excessive range of motion. This helps maintain a neutral spinal position without sacrificing optimal shoulder mechanics or producing shoulder rounding (common problems many individuals demonstrate on straight arm pulldowns). As an added bonus this variation does wonders for improving foot and ankle mechanics. I recommend pausing in both the top and bottom positions to ensure greater time under tension of the targeted musculature as well as promoting increased motor control and stability.
| EXERCISE | DURATION | # OF DRILLS | REST BETWEEN DRILLS | RPE |
|---|---|---|---|---|
| High Intensity Interval Cardio (HIT) | 30 minutes | 9 | 30-60 seconds | 7-10 |
High Intensity Interval Cardio (HIT)
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