Summary of "Louie Simmons' Favorite Exercises"

Summary

Louie Simmons shares his favorite exercises and training methods that contributed to his strength and performance, particularly for powerlifting. He emphasizes the reverse hyperextension, which he performed heavily four times a week, praising it as an exercise that made him stronger than traditional weights. He also highlights heavy sled pulls over a distance of 180 feet, a distance he found optimal for recovery and strength gains, explaining the importance of pulling while maintaining tension, similar to the pedaling motion of a bicycle, to improve sprinting mechanics and overall power.

Simmons describes using a neck harness attached to a sled with moderate weight plates to build neck strength, glutes, and spinal erectors by methodically pulling the sled while bent over and walking backward. He recommends snatch grip deadlifts and power cleans for building upper back strength, noting that power cleans develop vertical pulling strength often neglected by lifters. He shares his personal achievements, including a 670-pound deadlift and a 320-pound power clean without bar rotation.

He also advocates for heavy back raises, referencing Olympic lifter Waldemar Baszanowski’s impressive back raise performance as inspiration. Simmons suggests incorporating split style lifting techniques from Olympic lifting to pull the bar higher and improve powerlifting performance.

Regarding grip training, Simmons advises progressing through simple grip, hook grip, reverse grip, and only using straps for the heaviest weights. He warns against over-reliance on straps, as it can hinder performance in competition where grip and arm positioning are critical.

Overall, Simmons offers practical insights into strength training exercises and techniques that helped him reach his peak strength, emphasizing proper form, variety, and grip strength.