🏋️ unlock leg gains with the ATG split squat

We'll note something important with Saint Patrick's Day Weekend in the rearview mirror. The athletes we feature here don't need the luck of the Irish to lift ridiculous weights.

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Jamal Browner is one of powerlifting's modern greats because of his deadlift feats. But even a 426.4-kilogram (940-pound) conventional pull is new territory for him.

Dorian Yates is a true icon in bodybuilding. The retired legend described his favorite back exercise and showed he still has nuggets of wisdom to share.

The ATG (ass-to-grass) split squat can be as gnarly as it sounds, but it's quite simple in practice. Among other benefits, here's how it'll give you stronger legs.

Powerlifting

Jamal Browner's Unconventional Step Forward

From a glance, you might think Jamal Browner doesn't need any more deadlift milestones. He's the all-time world record holder (455 kilograms/1,003 pounds) in the 110-kilogram division. And, over on his Instagram, he regularly makes shows of his pulling prowess.

See, but that's where you'd be wrong.

Last week, Browner deadlifted 426.4 kilograms (940 pounds) raw. You might wonder, "why is this significant for someone who often pulls a lot more?" And the rub is that he managed this feat from a conventional stance. Browner rose to acclaim for his sumo stance proficiency, but he's yet to pull at least 453.5 kilograms (1,000 pounds) from the more traditional position.

Call it a hunch, but that milestone seems inevitable now.

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Bodybuilding

Dorian Yates' Key to a Stronger Back

While Michael Jordan's Chicago Bulls dominated the 1990s basketball scene, Dorian Yates was crafting his own dynasty. From 1992-1997, Yates established himself as bodybuilding's king with six consecutive Mr. Olympia titles.

These days, Yates is mostly coasting in a deserved retirement — but that doesn't mean he can't use his experience to reach new generations of fitness buffs.

Recently, Yates shared his guide on performing his favorite back exercise: the reverse-grip barbell row. While describing proper grip and equipment, it's apparent Yates is still quite interested in leaving the ladder behind for others.

Training Tips

Go Ass-to-Grass for Mass

If you take one tip from regularly reading this dynamite newsletter, it should be this: depth is paramount in leg workouts. Proper depth can be the difference between a casual lift and a gratifying personal milestone.

The same holds true for the split squat. This is why we'll tell you all about the ATG (ass-to-grass) variation.

We're not trying to reinvent the wheel here. "Ass-to-grass" makes this self-explanatory. Get low, and emphasize that range of motion on your next split squat. Our guide tells you everything you need to know about the ATG split squat before embarking further for improved leg gains.

Everything Else

Mitchell Hooper's Strongman Tips

• The 2023 Arnold Classic Champion Mitchell Hooper has some tips for the best nutrition for a strongman.

• A runner-up at the 2022 Mr. Olympia, Derek Lunsford explained why he thinks the pec deck is better than cable flyes.

• Speaking of chest workouts, here's how doing dips can give your training a serious boost.

Sound Off!

Favorite Squat Variation

The Results Are In

Shake It Up

In the March 13, 2023, edition of The BarBend Newsletter, we asked readers how many protein shakes they drink every day. Here's how you all voted:

1. One (44.03%)

2. Two (24.13%)

3. None (22.64%)

4. Three (6.21%)

5. Four or more (2.99%)