RFE Progressions

This is a loading progression which has been working very well for me with my young-training age athletes, as well as those who have continued trouble with stability when the RFE is loaded in the backsquat position. It has allowed us to begin P1 with RFE's and bypass traditional Split Squats in the strength portion of the workout.

Important to note; we are still performing 4 Way Squat in the warm up, so there is still some Split Squat in the training session.

1.     Body Weight RFE- Hands on head

2.     Kettlebell Goblet RFE

3.     Kettlebell Goblet + Weight Vest RFE

4.     2 Kettlebell Clean Position RFE

5.     2 Kettlebell Clean Position + Weight Vest RFE

6.     Barbell Backsquat Position RFE

By loading in the Goblet Position, we are able to establish/enforce necessary thoracic posture for technically proficient RFE position. The 2 Kettlebell Clean Position continues working on posture, while allowing more significant loads. The weight vest's are a great addition when the limiting factor of the Goblet or Clean Position is holding the Kettlebell. Barbell RFE's obviously come last, as they can be loaded the most, and offer the greatest level of instability.

I'm not a big fan of Kettlebell or Dumbbell RFE's with the weight at the sides, as it is too easy for the athlete to grind out reps with poor posture. Also, although I believe the Offest Kettlebell Clean Position is a great way to load exercises such as Slideboard Reverse Lunge due to the rotational forces that need to be acted against, I don't like that set up for RFE's in my program. RFE's are one of my main lowerbody strength exercises, so my goal is to get the highest possible appropriate load for the rep range I am working in. I choose to get my rotational stability elsewhere in the program.