These are four of the most common lower body strength and power...
Fred Duncan@Fred__Duncan
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Jul 16, 2025
~2 min read
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These are four of the most common lower body strength and power exercises used in performance enhancement.
I take a non-dogmatic approach to training, I don’t have a “favorite” lift. I use all four of these in different capacities depending on the athlete, phase, and the goal
I take a non-dogmatic approach to training, I don’t have a “favorite” lift. I use all four of these in different capacities depending on the athlete, phase, and the goal
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. I probably use the belt squat most frequently, but that’s just context dependent.
Unless an athlete’s sport involves that exact lift, every lift is non-specific. What matters most is the adaptation it creates and more importantly, how the individual athlete responds to it.
Unless an athlete’s sport involves that exact lift, every lift is non-specific. What matters most is the adaptation it creates and more importantly, how the individual athlete responds to it.
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If a barbell back squat consistently aggravates someone, but they can belt squat hard and often with no issue, the belt squat becomes the better tool. It allows for more intensity, more frequency, and ultimately, better results.
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That’s why I’ll use barbell squats, belt squats, trap bar deadlifts, and box squats interchangeably depending on the situation. I don’t personally program front squats or zerchers. Not because I think they’re bad, but because I believe there are more efficient ways to load
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that pattern.
If Social media didn’t exist I think we’d see a lot less people using the Zercher squat, but again, no issue with it. It just wouldn’t be my choice.
In my online programs, you’ll often see 3–4 primary lift options to choose from. I want athletes to use what
If Social media didn’t exist I think we’d see a lot less people using the Zercher squat, but again, no issue with it. It just wouldn’t be my choice.
In my online programs, you’ll often see 3–4 primary lift options to choose from. I want athletes to use what
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works for them and what they can execute consistently.
I’m also nearing completion of what is hands-down my best product yet, a deep, thorough dive on the development of sprint speed. It’ll be well over 60 pages and include a full program.
I’m also nearing completion of what is hands-down my best product yet, a deep, thorough dive on the development of sprint speed. It’ll be well over 60 pages and include a full program.
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In the meantime, I’ve got beginner and advanced speed programs available on my site. Link’s in the bio.
Beginner Speed → Sprint From Scratch
Linear Speed → Speed Demon Series
Speed & Agility → The Art & Science of Sport Preparation
Youth Performance → PlayStrong series
Beginner Speed → Sprint From Scratch
Linear Speed → Speed Demon Series
Speed & Agility → The Art & Science of Sport Preparation
Youth Performance → PlayStrong series