The Best Lower Body Max Effort Variations We Use at BMF Training

At BMF Training, we follow a conjugate-style training program, which means we train using the Max effort Method, Dynamic Effort Method, and Repetition Method to train different qualities of strength, build resilience, and prevent plateaus.

One of the key methods in conjugate training is the Max Effort Method—lifting heavy (90–100% effort) in different variations of a movement for 1–5 reps. The goal isn’t just to test brute strength, but to strengthen weak points, improve technique, and build a stronger, more athletic body.

Here are some of our favorite lower body max effort variations:

1. Front Box Squat

The front box squat forces athletes to stay upright, engage the core, and build strong quads while limiting how much the hips can “cheat” the movement.

• Why we use it: It’s a great developer for explosive athletes, improves posture under load, and teaches tightness in the torso.

• Athletic carryover: Builds strength for sprinting, jumping, and combat sports.

2. Safety Bar Squat (to a Box or Free)

The safety bar squat challenges the upper back and core while allowing us to train hard without putting as much stress on the shoulders and wrists.

• Why we use it: Shifts load slightly forward, exposing weak points in mid-back and core strength.

• Athletic carryover: Builds durability for grapplers, fighters, and field athletes who need a strong trunk.

3. Rack Pulls (Above or Below the Knee)

Rack pulls are a deadlift variation where the bar starts elevated on the pins, letting us overload the top half of the pull.

• Why we use it: Great for building lockout strength, grip, and confidence with heavier loads.

• Athletic carryover: Improves hip and back strength for power movements like tackles, sprawls, and jumps.

4. Sumo Deadlifts

The sumo stance deadlift places the feet wide and hands inside the legs, shortening the pull but increasing demand on hips, glutes, and adductors.

• Why we use it: Builds hip strength, teaches lifters to generate power from the floor, and is easier on the lower back.

• Athletic carryover: Great for combat athletes, sprinters, and field sport players who rely on explosive hip drive.

5. Zercher Squats

With the bar held in the crook of the elbows, the zercher squat forces the torso upright and absolutely torches the core and upper back.

• Why we use it: Exposes weak links in the trunk, builds raw leg strength, and challenges mental toughness.

• Athletic carryover: Excellent for wrestlers, fighters, and anyone needing real-world strength in awkward positions.

6. Trap Bar Deadlifts

A hybrid between squat and deadlift, the trap bar deadlift allows athletes to train heavy without as much spinal loading as a straight bar.

• Why we use it: Builds overall lower body power while being more joint-friendly.

• Athletic carryover: Explosive triple extension (hips, knees, ankles)—the foundation of sprinting and jumping.

How We Program Max Effort Work

• Rotate variations every 4 weeks to build progession and avoid burnout.

• Work up to a heavy 1–5 rep max for the day.

• Follow with accessory work to target weak points (hamstrings, glutes, abs, lower back).

By cycling these variations, our athletes stay strong year-round, avoid training plateaus, and become more resilient, explosive, and confident under heavy load.

Max effort lower body work isn’t just about lifting the heaviest weight possible—it’s about building athletes who can perform in any situation. By rotating squat and deadlift variations, you get stronger from every angle and carry that strength directly into sport and everyday life.

💪 Want to experience our conjugate-based training system firsthand?
👉 Join us at BMF Training for personal training or group sessions and unlock your strength potential.