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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