Saturday, December 7, 2013

Grappler Baki: Baki Squats A and B

Baki has some really powerful legs and it just makes sense that he would squat heavy from time to time, even though it's not really shown. These two workouts are designed for pure strength and are not in Baki's normal high-volume approach. I suspect he would probably do something like this in the morning and then do another workout (or two on top of it later in the day). 

Baki Squats A
  1. Overhead Squat: 1-1-1-1-1
  2. Front Squat: 1-1-1-1-1
  3. Back Squat: 1-1-1-1-1

Baki Squats B
  1. Overhead Squat 5-4-3-2-1
  2. Front Squat 5-4-3-2-1
  3. Back Squat 5-4-3-2-1


  • The Overhead Squat is a very difficult movement that requires you to have excellent mobility. If you are lacking the mobility, it's best that you only squat to a very shallow depth during that part of the lift. You will need a very wide grip, toward the ends of the bar, which is overhead. Keep an active shoulder, lifting them up toward the ceiling and your elbows locked out and pointed down. From this position, break your hips back into the squat, allowing your shoulders to reach back so that they stay positioned above your heels. If you keep your arms in the same position as you started them in, you will fall forward as you squat. If you keep them back before you start, you run the risk of falling backward at the top of the movement. 
  • The Front Squat has the bar resting on your shoulders, in front of your neck. Your fingers are lightly on the bar, with your elbows pointing forward. As you squat, make sure you keep your elbows high or the bar can pull you forward. Alternatively, you can cross your arms over the bar to keep it locked in, but still keep your elbows high. 
  • On all of the these lifts, you're going for strength, so rest about 2-5 minutes in between each lift in order to regain as much strength as possible for each attempt. You should start very light with the Overhead Squat and add a small amount of weight on each set. When you move from OHS to Front Squat, you will once again add weight. You will continue this process, until you get to the final set of the workout, where you will have the most weight on the bar.
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