From the Archives:
Wheels Of Steel
This archived article was originally published in 2004 and is kept online for archival purposes. Facts, advice, prices, offers and links may be out of date. For current, sourced advice, see our newer guides. The content below may also be incomplete, as some of the original site was lost.
By Jamie Hale
Build Up Those Legs For The Beach
We’ve got some time before the next summer comes around… but don’t wait until then to get ready for the beach. Before you know it, summertime will be around the corner. Yes, that means getting the legs looking good as well as the chest and arms. Bench press worshipers and curl fanatics will cringe when they hear the words leg workout, but nothing looks more ridiculous than a guy whose arms are bigger than his legs. The legs are the foundation of the body.
People to whom I’ve given the following workout have had enormous success in increasing leg size. You have the same DNA profile. You will have the same results.
Power Squats
The word power in this instance refers to powerlifting style squats and is an excellent movement for the posterior chain. Hold the barbell low on the back. Think about sitting backwards when descending. Very little knee flexion takes place in this type of squat. The shins remain vertical. Be sure to keep the back tight and arched. When performing this exercise utilize a 3 second negative with a 2 second pause immediately following the negative. Think explosion when performing the concentric phase of the movement. Perform 4 sets of six reps each; rest for 90 seconds between sets and between the last set of squats and the first set of the Split Squats.
Front Split Style Squat
This is basically a lunge while holding the bar in the same position as it would be if a person were performing a front squat. Incorporate the same tempo of movement as with the power squat. Perform 2 sets of 8 reps each for each leg; rest for 90 seconds between sets and between the last set of front split squats and single-leg deadlifts.
Single Leg Deadlift
This exercise requires a tremendous amount of stability, so unless you’re a real pro, begin with a very light weight. A step or block is fine on which to place the back leg. Be sure to remain aware of the lower back position. Do not round the lower back, but remain upright! Perform 2 sets of 8 reps each (with each leg).
(A photograph that belongs here was not preserved by the Wayback Machine.)
Begin by standing sideways beside a step or any type of elevation. Step laterally up on to the step. Begin the movement by stepping up with the weaker leg. Do not bend at the waist. As in the deadlift, posture remains upright. Perform 2 sets of 8 reps for each leg; rest 90 seconds between sets and between the last set of step-ups and the first set of lying hip extensions.
Lying Hip Extension Using A Cable
Using the arched back version, bend over at the waist keeping the back tight and arched until you reach a 35-45 degree angle. If you can go farther while keeping the back arched go for it, but make sure you don’t lose proper form. Perform two sets of 8 reps each and rest for 90 seconds between sets.
When first doing this workout, begin very slowly. The initial goal is to perfect movement patterns before using heavy loads. Do the two sets of one exercise then go on to the next.
As always, nutrition and sleep must be optimal before maximum muscular growth can occur in this or any other routine.
(A photograph that belongs here was not preserved by the Wayback Machine.)Coach Jamie Hale is a Strength and Conditioning coach and owner of Total Body Fitness. He is a staff writer for Kettlebell.com and is also a writer for numerous other exercise and sports publications and the author of Optimum Physique.
Visit Coach Hale’s website at www.MaxCondition.com. You may email Jamie at jamiehale@kettlebell.com.
Click here to see Jamie Hale’s bio.
About the author
“One of the best trainers in the USA." That’s what Gary Bliss, editor of Massive Lifestyles
Magazine, says of Kettlebell.com’s own Jamie Hale.
John Davies, well know fitness guru and author of Renegade Training For Football, agrees, " In discussing Coach Hale, I think of someone who believes in that great ‘roll-up the sleeves’ hard work and dedication that made this nation great. No fancy equipment – just a ruthless approach and drive to be the best at his profession, which has been supported by this clients results."
As an author, entrepreneur, trainer, and martial artist, Coach Jamie Hale has been around the block. You may recognize Jamie’s name from the dozens of articles that can be found on many of the well-known fitness websites. Or maybe you know of him because he is vice chairman for the World Martial Arts Hall of Fame and a
member of the IBBF ( International Black Belt Federation).
Jamie’s list of qualifications include certifications from the NSCA (National Strength and Conditioning Association) and ISSA (International Sport Sciences
Association), as well as a Bachelors degree in psychology, with emphasis in sports psychology, from
Eastern Kentucky University. He is also an accomplished martial artist and boxer, having studied Brazilian Jiu-Jitsu, Seishin Kai, and Thai Boxing.
Coach Hale’s accomplishments are too numerous to detail all of them here. Jamie is the creator of the Steel Sledge. He also is the author of two books, Optimum Physique, and Max Condition, and is an award winning body-builder. Having conducted over 30 fitness and sports conditioning related camps and seminars, as well as having trained numerous amateur and professional athletes, Jamie is one of the most sought-after personal trainers in the business.
In addition to training, Jamie runs several fitness-related business, and is a valuable part of the editorial staff of Kettlebell.com.
This article originally included 3 photos that the Wayback Machine did not preserve.