Knee Dominant Heel Elevated Squat (Safety Bar)

HypertrophyCoach Joe Bennett Forums Training Knee Dominant Heel Elevated Squat (Safety Bar)

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  • #78296
    Tristan Sarunic
    Participant

    Hey Joe and Bryce,
    Looking for a good alternative exercise as I don’t have access to a safety bar or prime wedges (must be nice…). I’m not a huge fan of barbell front squats. Would a heel elevated goblet squat be a good alternative? Do you have another exercise suggestion?
    Thanks guys!

    #78343

    Hello Tristan,
    I am in the same situation and I chose a heel elevated back squat as alternative to this exercise
    And for the wedge before I purchased some, I was doing it on some bumper plates to elevate my heels, but keen to see what Bryce and Joe will advise

    #78476
    dax pachica
    Participant

    hey you all, same boat here. is pendulum hack squat a good alternative too? with focusing on a quad movement?

    #78617
    BryceBahm
    Participant
    #78645
    dax pachica
    Participant

    thanks bryce!!

    #78741
    Tristan Sarunic
    Participant

    Hey Bryce,
    Would you still suggest a heel elevated bulgarian split squat even though I did non-heel elevated bulgarian split squats for the past 12 weeks while I ran the anti-flamingo program? This exercise was programmed 3rd on my lower body 1 days (posterior focused leg day).
    Thanks again Bryce!

    #79183
    BryceBahm
    Participant
    #79312
    Tristan Sarunic
    Participant

    Brilliant! Thank you Bryce, I really appreciate all of your advise.
    What rep ranges would you suggest doing once the program goes back to a top set/back off set structure? I’ll stick with the prescribed 6-8 rep range, 1 RIR for the first 2 weeks of the program.

    #79387
    BryceBahm
    Participant

    Complete whatever the recommended rep ranges are

    #79883
    Tristan Sarunic
    Participant

    Complete whatever the recommended rep ranges are

    That’s the problem, I don’t know that the recommended rep ranges are because I am doing these in place of heel elevated safety bar squats/barbell front squats?
    Can you see the recommended rap ranges for bulgarian split squats from the back end? I can’t see any other program for another 5 weeks still.

    #80018
    BryceBahm
    Participant

    Stay in the 6-8 rep range ideally

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