Every day is leg day:
1. Atlas lift
I also call it the squat hold; essentially, just putting insanely heavy weight on the squat rack, and the only goal is to just lift it up a little bit, hold it for a few seconds, and just put it down. Even lifting it up for half a second is sufficient.
Currently as I write this, my personal record is 750 pounds; seven 45 pound plates on each side, a 35 pound plate, and a 2 1/2 pound on each side.
2. Rack pull
The second essential lift is the rack pull. Essentially load up a very very heavy weight, on the power rack, and it just depends to a size that feels comfortable to your height. Essentially imagine a shortened deadlift, only the very top.
When you do a rack pull, no belt, no straps, no knee wraps, etc. Just use liquid weightlifting chalk, and for your heavier sets, a mixed grip.
Also a pro tip is when you are doing the rack pull, push and also pull up much with your legs!
3. Very heavy dumbbell Farmers walk
The goal is very simple; only using weightlifting chalk, no hand or wrist wraps, seek to lift up the heaviest dumbbells that your gym offers, and just walk it out a little bit. For my gym that is 150 pound dumbbells.
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/3EF2E8CE-068E-455F-886A-52F6F1A1488B.jpeg?resize=719%2C1280&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/4562EE33-A9D2-4E6D-9E52-482695084B3B.jpeg?resize=719%2C1280&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/2AB1C5BC-D673-4B72-BD56-631BD3425189.jpeg?resize=719%2C1280&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/34C251AB-497A-4357-ACD6-0DA6310166BD.jpeg?resize=719%2C1280&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/39E27C1A-597A-4A75-87ED-A1C732EAFD33.jpeg?resize=719%2C1280&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/A053597A-49A4-47C2-9F1D-ED9EE90F9C97.jpeg?resize=719%2C1280&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/D73CAD9B-070D-4E85-8FD6-C7A3A3578ED5.jpeg?resize=719%2C1280&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/0E420EE6-E6C5-4241-8FB8-FDFECA9E9D44.jpeg?resize=719%2C1280&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/AA9C3641-E019-47D9-8E6E-C7A1C5D960E1.jpeg?resize=719%2C1280&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/330EB658-3E4A-465B-8C55-F44F721E86B2.jpeg?resize=719%2C1280&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/01A6D30B-2A60-42AD-8059-88387DF94552.jpeg?resize=1280%2C719&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/41988948-EF4A-4C67-93BD-7AC643828434.jpeg?resize=719%2C1280&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/E2B1174F-4E08-4EDB-9403-C89754157D42.jpeg?resize=719%2C1280&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/A91E2529-9448-4B9C-86A5-643E1F4EA9EF.jpeg?resize=719%2C1280&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/33BE2FC9-11FF-4C78-AF32-A5FE401BF849-rotated.jpeg?resize=1280%2C1920&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/4883534B-68EA-41DD-9C71-323CAC21B52C-rotated.jpeg?resize=1280%2C1920&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/3F9800B8-2746-4691-A3A1-C4079EBB0FEA-rotated.jpeg?resize=1280%2C1920&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/B6640DB0-FE9B-46EE-8916-C8A6C9A65F18-rotated.jpeg?resize=1280%2C1920&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/75128C22-FB29-4B38-852D-42A6DE9D1F3D-rotated.jpeg?resize=1280%2C1920&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/E8CC4214-BBA1-425F-8F19-B8EF923FBC08-rotated.jpeg?resize=1280%2C1920&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/3D70BD0A-33B9-4277-BE6C-8770DA4D459F-rotated.jpeg?resize=1280%2C1920&ssl=1)
![](https://i0.wp.com/erickimphotography.com/blog/wp-content/uploads/2023/01/B9F2D8A4-019A-4542-96D6-7F61E9ADEAAE.jpeg?resize=1920%2C1280&ssl=1)