One of the huge components of human performance and training is that of reflexes and rhythm.
Rhythm keeps athletes on point, and feeds one movement right into the next, just like sprinting and a myriad of athletic movements. If athletes become strong but don’t learn to use their strength quickly and reflexively, they will be strong but not as quick or reactive.
I enjoy inertial training because it adds rhythm and reflexive firing to any exercise. Add in the need to brace the eccentric component, and you add enhanced “brakes” to the athletic engine.
There are three great training movements that can be adapted to the kBox in an inertial way. These massively effective ideals that I’ll share with you today are:
- Weck Method (4-5th Metatarsal) Deadlift
- Ankle Rocker Squats
- Split Deadlifts
Let’s jump into these fresh movements for athletic power development.
Weck Method
A training and movement paradigm that I’ve come to embrace lately revolves around utilizing the link between proper loading through the foot, and gaining a better engagement of the glutes in hip extension. Loading the foot through the 4th and 5th metatarsal is the epitome of this. I’ve learned much of this recently in the avenue of sprinting from coach Adarian Barr.
This 4th and 5th metatarsal ideal can also be adapted to deadlifts, as David Weck demonstrates in the movement below. The “Weck Method Deadlift” is being used very effectively by programs such as Cal Poly, and getting results superior to traditional foot placements!
This movement can be taken, and intensified through the utilization of the inertial powers of the kBox, as shown below. Just a single set, tacked on to the end of a traditional workout delivers a great effect and stimulus to the glutes, driving home the balance point of the movement.
Rocker Squats
This article is largely about novel (and effective) traditional movements that can be adapted to the inertial platform. I’ll say, that the rocker squat is a movement that really is only effective through inertia, as the eccentric phase with a bar on your back or traditional resistance doesn’t load the knees and ankles in a good manner. The high velocity, but constant tension of this movement makes it incredible for building strong knees and lower quads, along with creating ankle mobility and foot tension.
I can do a traditional set of squats are barely feel it in my lower quads (VMO), but one set of 10-15 reps of this type of movement, and my lower quads are on fire.
The VMO is related to terminal knee extension, and this movement delivers non-step tension here. It also is useful for the strength of the foot and ankle through a dorsiflexed range.
Split Deadlifts
I’ve been a split deadlift fan ever since I saw a Bret Contreras video demonstrating the movement. Split deadlifts deliver a big-time load to the hip extensors while sparing the lower back. They can be done in a variety of different ways, and I’ll show you a version on the kBox below. I prefer a lighter wheel for this movement, since we are trying to build speed, and want some more transference of the velocity component.
Want more kBox exercises? Check out the Zercher squat variations in “Optimize Your Squat with Inertial Reverse Patterning“.
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