Posts Tagged ‘ Powerlifting ’

The BIG 3…… The Only Way To Gym Freshness Part 2

Bench Press

Earlier last week I started the first part of my series on the Big 3 and taught you how to squat. Today the series continues and I’m going to talk about the Bench Press. Every guy in the world lives to bench. And I don’t see this changing anytime soon. I have nothing against the bench press, in fact it’s a great lift, but I DO have a problem with HOW MUCH emphasis the typical dude puts on this exercise. Since it’s overused so much, there are a lot of people who get injured doing this exercise… do it wrong… cheat while doing it (in an attempt to bump up their ego)… so this article will teach you how to properly perform the most coveted and respected lift in the iron game.

The Setup to Greatness

Lay down on a bench and line up your eyes with the bar

Put your feet firmly on the floor slightly tucked backed toward the bench

Pinch your shoulder blades together to avoid recruiting the anterior deltoid during the lift

Grab the bar with a grip a little wider than shoulder width and imagine squeezing it so hard that you leave handprints in the steel

The Descent of Glory

Movement starts by lifting the bar off of the rack and positioning it directly above the middle of your chest

Bring the bar down slow and under control, with shoulder blades squeezed tight and a crushing grip on the bar

During the decent the bar should be brought down to your nipple line, not your neck (this will help prevent major shoulder injuries)

Explode to the Ceiling

When you reach the bottom of your chest, drive your feet hard into the floor and prepare to explode the bar up

While exploding up make sure to keep the bar in a straight line and finish with your arms straight

Pause at the top, think to yourself that was easy and grind out several more reps

Now you know how to bench properly. Let the fresh pain greatness begin!

Until next time Stay Fresh My Friends

The BIG 3……The Only Way To Gym Freshness Part 1

Today I’m starting my series on how to perform the “Big 3” properly. First up is squats. A serious but fresh old-school lift, one of the Powerlifting Big 3 along with the bench press and the deadlift. To express the importance of squats, if I was going to the gym and only had enough time to do one exercise it would be squats of deads. There’s no other movement that can compare to it’s muscle building capabilities aka freshness. The squat activates all the muscles in your legs, strengthening your hips and lower back. And your upper body/core is used to stabilize. Not to mention the testosterone boost you get from it.

Check out my guide below on how to squat properly:

The Setup of Greatness

Grab the bar with a grip a little wider than shoulder width and squeeze it with a death grip.

Get under the bar and pull your shoulder blades as far back as you can. (This should be uncomfortable)

The bar should sit on your mid traps, not the top of your spine or your neck.

With your head straight, chest up, and back arched, unrack the weight and take two steps back. Your feet should be a bit wider than shoulder width apart.

The Descent to Glory

With your chest up and back arched,  push out on the sides of your feet like you are trying to spread the floor.

To begin your descent, break at the hips by pushing your glutes back and then squatting down as low as you can go without allowing your lower back to round or butt to tuck under.

On the way down you need to consciously drive your knees out. Remember squatting takes place BETWEEN the legs, not above them.

Getting Out of the Hole

When you can get to parallel without spinal flexion the freshness is just beginning. Now you have to get back up.

When coming out of the hole be sure to lead with your head, driving backward into the bar but NOT looking up.

Your chest should be high and you should drive your elbows forward. Push your hips forward while engaging the glutes.

Pause at the top, gather yourself, look in the mirror and remind yourself how fresh that rep was and do it again!

Now you know how to squat properly. Let the fresh pain greatness begin!

Until next time Stay Fresh My Friends

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