The Westside Barbell Method is a Conjugate Periodization System developed by Louie Simmons. This method has revolutionized powerlifting, focusing on developing maximal strength, speed, and hypertrophy through a carefully structured training system that emphasizes three primary methods:
- Maximal Effort (ME): Lifting heavy weights (90-100% of 1RM) to build absolute strength.
- Dynamic Effort (DE): Using submaximal weights (40-70% of 1RM) with high velocity to improve explosiveness.
- Repetition Effort (RE): Performing high-rep accessory work to strengthen weak points and build muscle mass.
Westside Barbell utilizes rotating variations of key lifts to prevent stagnation and continuously challenge the body. Below is an extensive list of exercises commonly used in Westside Barbell training.
Lower Body Exercises
Primary Squat & Deadlift Variations (Max Effort Work)
Box Squat (varied heights)
Free Squat (competition stance, wide stance, close stance)
Knee Sleeve/Wrap Variations
Squat Brief/ Suit Variations
Safety Squat Bar (SSB) Squats
Cambered Bar Squats
Manta Ray Squats
Front Squats
Zercher Squats
Anderson Squats (Pin Squats)
Paused Squats
Banded Box Squats
Chain Squats
Buffalo Bar Squats
High Bar Squats
Low Bar Squats
Hatfield Squats
Reverse Band Squats
Good Mornings (varied bars and stances)
Belt Squats
Deadlift Variations (Max Effort Work)
Conventional Deadlift
Sumo Deadlift
Deficit Deadlifts
Rack Pulls (Pin Pulls)
Romanian Deadlifts (RDLs)
Stiff-Legged Deadlifts
Snatch-Grip Deadlifts
Banded Deadlifts
Chain Deadlifts
Reverse Band Deadlifts
Axle Deadlifts
Trap Bar Deadlifts
Deadlifts from Blocks
Speed Work (Dynamic Effort Lower)
Speed Box Squats (with bands or chains)
Speed Free Squats
Speed Deadlifts (with bands or chains)
Jump Squats
Conjugate Jumps (Seated Box Jumps, Weighted Jumps, Depth Jumps)
Lower Body Accessory Exercises
Standing and Seated Good Morning Variations
Glute Ham Raises (GHRs)
Reverse Hypers
Hamstring Curls (Seated, Lying, Nordic)
Pull-Throughs
Hip Thrusts
Kettlebell Swings
Step-Ups (weighted)
Lunges (walking, Bulgarian split squats)
Sled Drags (forward, backward)
Belt Squats
Standing Calf Raises
Seated Calf Raises
Single-Leg Romanian Deadlifts
Reverse Lunges
Leg Press
Hack Squats
Hanging Leg Raises
Cable Pull-Throughs
Banded Hamstring Curls
Upper Body Exercises
Max Effort Press Variations
Bench Press (competition grip, wide, narrow)
Floor Press
Incline Bench Press
Decline Bench Press
Close-Grip Bench Press
Pause Bench Press
Banded Bench Press
Chain Bench Press
Reverse Band Bench Press
Board Press (1-5 boards)
Slingshot Bench Press
Swiss Bar Bench Press
Buffalo Bar Bench Press
Axle Bar Bench Press
Fat Bar Bench Press
JM Press
Log Press
Football Bar Bench Press
Dumbbell Bench Press (flat, incline, decline)
Speed Work (Dynamic Effort Upper)
Speed Bench Press (with bands/chains)
Speed Floor Press
Speed Incline Press
Medicine Ball Throws (Wall, Floor, Overhead, Explosive Pushes)
Upper Body Accessory Exercises
Triceps
Close-Grip Board Press
Dips (weighted)
Rolling Dumbbell Triceps Extensions
JM Press
Triceps Rope Pushdowns
Overhead Rope Extensions
Skull Crushers (EZ Bar, Dumbbell)
Shoulders
Overhead Press (Barbell, Dumbbell, Log, Axle)
Seated Dumbbell Shoulder Press
Arnold Press
Push Press
Z Press
Face Pulls
Trap Bar Shrugs
Cuban Press
Back & Lats
Barbell Rows (Pendlay, Cheat, Strict)
Dumbbell Rows
Seal Rows
Lat Pulldowns (Various Grips)
Pull-Ups (Weighted, Wide, Neutral, Close)
Chin-Ups
Cable Rows
Face Pulls
T-Bar Rows
Biceps & Grip
Barbell Curls
Dumbbell Hammer Curls
EZ Bar Curls
Reverse Curls
Zottman Curls
Spider Curls
Fat Gripz Training
Wrist Roller
Plate Pinch Holds for Grip
Towel Pull-Ups
Core & Abs
Hanging Leg Raises
Weighted Planks
Ab Rollouts (Barbell, Standing, Kneeling)
Standing Cable Crunches
Russian Twists
GHD Sit-Ups
Strongman-Inspired Training in Westside Barbell
Yoke Walk
Farmers Carries
Atlas Stones
Sandbag Carries
Keg Presses
Keg Carries
Sled Drags & Pushes
Tire Flips
Log Clean & Press
Axle Deadlifts
Truck Pulls
Car Deadlifts
Conan’s Wheel
Husafell Stone Carries
Duck Walks
*Hercules Hold
*Power Stairs
Preferred Equipment for Westside Barbell Training
To perform all the exercises listed below, the following equipment is recommended:
Bars & Specialty Bars
Standard Olympic Barbell
Power Bar
Deadlift Bar
Safety Squat Bar (SSB)
Cambered Bar
Buffalo Bar
Axle Bar
Swiss Bar (Football Bar)
Fat Bar
Trap Bar (Hex Bar)
Log Press Bar
Benches & Racks
Adjustable Flat/Incline/Decline Bench
Competition Bench Press Setup
Power Rack with Safety Pins
Monolift
Squat Stands
Thompson Fat Pad Bench
Bands & Chains
Resistance Bands (various strengths)
Mini Bands, Monster Bands, and Light Bands
Chains (for accommodating resistance)
Reverse Band Setup
Boards & Blocks
Bench Press Boards (1-5 boards)
Pulling Blocks (for deficit deadlifts or rack pulls)
Step-Up Platforms
Weight Plates & Loading Tools
Standard Weight Plates (Iron or Bumper)
Calibrated Powerlifting Plates
*Weighted Vests
Loading Pins for Plate-Loaded Movements
Grip & Forearm Strength Equipment
Fat Gripz
Pinch Grip Blocks
Wrist Roller
Rolling Thunder Grip Handle
Machines & Attachments
Lat Pulldown Machine
Seated Row Machine
GHD (Glute-Ham Developer)
Hip Extension Machine
Reverse Hyper Machine
Leg Press Machine
Hack Squat Machine
Sled for Pushes & Drags
Cable Crossover Machine
Dip Attachment for Rack
Belt Squat Machine
*The Back Attack™
Hamstring Curl Machine
*Nordic Curl Machine
*Inverse Curl Machine
Standing & Seated Calf Raise Machines
Dumbbells & Kettlebells
Adjustable Dumbbells
Heavy Dumbbells (up to 150+ lbs)
Kettlebells (various weights)
Med Balls, Sleds, & Strongman Equipment
Medicine Balls (Various Weights)
Sandbags (50-300+ lbs)
Sleds for Dragging & Pushing
Farmers Carry Handles
Yoke Walk Setup
Atlas Stones (various sizes)
Kegs for Loading and Carrying
Tire for Flipping
Heavy Rope for Rope Pulls & Climbs
Sledgehammer for Tire Work
Miscellaneous Training Tools
Ab Roller
Resistance Cables
Jump Stretch Bands
Wooden Plyometric Boxes
Landmine Attachment
Adjustable Step-Up Box
Slingshot for Bench Press
Neck Harness
Speed Ladder
Battle Ropes
Adjustable Belt for Weighted Dips & Pull-Ups
*The only equipment not yet available at Grinder Gym San Diego.
Conclusion
The Westside Barbell Method is built around variation, intensity, and strategic accessory work to enhance maximal strength and athletic performance. This extensive list of exercises allows lifters to constantly challenge weaknesses while improving speed, explosiveness, and hypertrophy. Whether you’re a powerlifter, strongman, or general strength athlete, incorporating Westside principles into your training can help push your performance to new levels.
Want to Learn More?
If you’re interested in programming with the Westside Barbell Method, explore Louie Simmons’ work or try customized training plans that align with these principles. Reach out for coaching and consultation on strength training!
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