#1 Exercise for Vertical Jump?

Deep Squat: How to Use a Hex Bar plus Podium

Standing on a podium and widening the grip until you’re in a deep squat, then deadlifting, is what Charles Poliquin (my knees over toes mentor, and trainer to dozens of Olympic gold medalists!) called the “number one exercise for vertical jump.”

Considerations:

Heel Elevation

Most people will need to elevate the heels a bit to feel comfortable in this “deep deadlift.” This can be done with a 2x4, Olympic weightlifting shoes or ATG Buddies.

Lifting Straps

A wide grip on the bar is much tougher than a closer one, so as your legs, butt and back get stronger, you’ll need to wear lifting straps - unless…

Hex

This makes the grip easier while making the form easier to master, since you simply stand up and down without having to avoid hitting your knees with the bar.

Safety

If we think about a young basketball player, the hex plus podium provide a long-term solution for elite lower body strength, without needing a barbell on the back.

If you reach failure, you simply set it down! (Whereas failing with a barbell on the back is more dangerous, especially for the lower back.)

To be clear: I’m a fan of pretty much all squat methods that I’ve seen. Focus, form, and recovery make their benefits outweigh the risks.

However, the hex podium deadlift is a key and unique piece of knowledge due to its results, simplicity, and safety.

How I’m Using This

Lately, I’ve been writing a lot about my basketball strategy.

This strategy is causing my legs to hit all-time best strength levels whileworking my basketball skills.

(For me, feeling good with 300-pound deep squats seemed like an impossible dream. Now it’s a reality!)

A big part of this is keeping my focus and interest in deep squats.

So in addition to having a dedicated day for deep squats (with only one optional exercise after), I’ve been rotating between front, back, and deep deadlift bar positions, as well as using different set and rep ranges: 3 x 8-10, 4 x 6-8, 5 x 4-6, and 6 x 2-4.

This results in 12 “different” deep squat workouts:

Week 1 deep front squat 3 x 8-10

Week 2 deep back squat 4 x 6-8

Week 3 deep deadlift 5 x 4-6

Week 4 deep front squat 6 x 2-4

Week 5 deep back squat 3 x 8-10

Week 6 deep deadlift 4 x 6-8

Week 7 deep front squat 5 x 4-6

Week 8 deep back squat 6 x 2-4

Week 9 deep deadlift 3 x 8-10

Week 10 deep front squat 4 x 6-8

Week 11 deep back squat 5 x 4-6

Week 12 deep deadlift 6 x 2-4

This has been updated in the Hoop Dreams program on the app.

I’ll keep working to make this program fun for me so maybe it’ll be fun for some of you out there, too.

Yours in Solutions,

Ben

ATG Online Coaching (Affordable access to all my programs, with form coaching so you eventually get each movement as I would help you get it in-person.)

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