3 tips a lift

[JustinStephan89]

list the 3 best tips you can offer for each of the big 3

[JustinStephan89]

bench - learn to hold your air
focus on speed
keep the reps low 90% of time

squat - look up
dont bounce
focus on back arch

deadlift - pull fast and look up
push your heels through the floor
squeeze the bar as hard as you can

[jamesh23]

bench: get a good arch
pinch your shoulder blades together
pull the bar apart

squat: keep your head straight or look up if you have too
toes out at 45 degree angle and spread the floor
keep yourself tight throughout the lift and of course go to parallel or lower


deadlift: heels through floor
grip bar tight
and idk

[XBlasphemyX]

list the 3 best tips you can offer for each of the big 3

bench: lock shoulder blades back, arch back, squeeze abs

squat: suck in full breath of air, squeeze abs, sit back

deadlift: squeeze abs, drive heels into ground, grunt

[Richie_Awesome]

Good thread.

[JustinStephan89]

.....

[BEhave]

all 3 of them - lift explosively, as if every rep is a 1 rep max attempt

[Arlecchino]

All three lifts: Posterior chain is everything.

[Vadim Beliaev]

squat -
dont bounce

why would you say that?

[Kiknskreem]

why would you say that?

Probably because a real bounce is terrible for you knees, whereas a little pop from the stretch reflex is not.

However, I cannot speak for JustinStephan.

[ehlpitel]

All three lifts: Posterior chain is everything.

Care to elaborate?

[JustinStephan89]

why would you say that?

Id think you would injure your knees or something else

[cupcakekid]

deadlift:
- build your upper back to prevent rounding
- dont bounce weight
- dont think, just lift
- squeeze glutes

squat:
- keep everything tight
- dont bounce out of hole
- push knees out

benchpress
- get a good grip
- arch w/ feet planted behind knees
- count 1,2 when bar touches chest
- EXPLODE

[UhhWhatever]

bench (my bench sucks)
- tuck your elbows
- pull your shoulderblades together hard
- do heavy bentover rows

squat
- chest up, abs tight
- squeeze your glutes
- do heavy bentover rows

deadlift
- pushing the world away from the weight is easier than picking it up
- learn to round your upper back
- do heavy bentover rows

[bodybuilda]

bench (my bench sucks)
- tuck your elbows
- pull your shoulderblades together hard
- do heavy bentover rows

squat
- chest up, abs tight
- squeeze your glutes
- do heavy bentover rows

deadlift
- pushing the world away from the weight is easier than picking it up
- learn to round your upper back
- do heavy bentover rows

For deadlifts don't mean learn not to round your upper back?

[duong]

For deadlifts don't mean learn not to round your upper back?

Round your upper back (arch your lower) to minimize range of motion.

Watch videos of Konstantine Konstinov, he's the perfect example of a rounded upper back.

[dirtpool]

for squat-

do box squats
do front squats

for deadlift-

do rack pulls for heavy singles and doubles
don't pull over 90% for too many weeks in a row

for bench-

when I figure it out I'll let ya' know

[UhhWhatever]

For deadlifts don't mean learn not to round your upper back?

No, I meant what I wrote.

[Euqinom]

bench (my bench sucks)
-deadlift
- pushing the world away from the weight is easier than picking it up

Great explanation.

Bench -
Work on your arch.
Tuck your elbows
Learn to use your legs properly

Squat:
Chin up
shoulderblades together
spread the floor

Deadlift:
Do not shrug or attempt a barbell curl
wind your back like a spring
do not lean over too far.

[Lee_5]

bench: back arches elbows tucked, drive feet into the ground

deadlifts: stick chest out, tight grip on bar, big deep breath letting it out as you go up.

[Vadim Beliaev]

Probably because a real bounce is terrible for you knees, whereas a little pop from the stretch reflex is not.

However, I cannot speak for JustinStephan.

I always wondered why i never see US Plers bounce on their squats, in this country first thing we learn is how to bounce out of the hole properly.
(And we can attest to effectiveness of this with our squat numbers, check how many Poles were top 3 squatters in their respective category in the IPF worlds).
Even though im still afraid to bounce with 500+ on my back.

Also check how O-lifters utilize the bounce to get out of the hole after a clean.

[Kiknskreem]

I always wondered why i never see US Plers bounce on their squats, in this country first thing we learn is how to bounce out of the hole properly.
(And we can attest to effectiveness of this with our squat numbers, check how many Poles were top 3 squatters in their respective category in the IPF worlds).
Even though im still afraid to bounce with 500+ on my back.

I believe there is a misunderstanding of terminology going on here.

There is a relatively controlled "bounce" that can be safely utilized to come out of the hole as the result of the stretch reflex that happens when you stretch and then immediately contract a muscle.

This is different from a real bounce which inevitably means a loss of muscular tension and control and is an invitation to all sorts of injuries.

[Vadim Beliaev]

I see your point now, thanks. Repped.

[JustinStephan89]

I always wondered why i never see US Plers bounce on their squats, in this country first thing we learn is how to bounce out of the hole properly.
(And we can attest to effectiveness of this with our squat numbers, check how many Poles were top 3 squatters in their respective category in the IPF worlds).
Even though im still afraid to bounce with 500+ on my back.

Also check how O-lifters utilize the bounce to get out of the hole after a clean.

what constitutes a safe bounce ? what kind of teaching strategies do they use when teaching newbie squaters? what is your foot position and width like when squating heavy ?

[Vadim Beliaev]

Wider than shoulder width, toes really out. Not as extreme as monolift squatters, but pretty wide. Basically to utilize glutes, hams and adductors to a great degree which are my strong parts.

[Newtt]

Squat -
Knees out!
Arch lower back
Ass moves first

Bench -
Squeeze ur ****in hands
tuck elbows, hard
squeeze ur glutes

deadlift -
Pull backwards, with lightweight you should be fallin on ur ass
round ur upper back with lower back arch
dont pull heavy too often

[PeonLover]

Squat:
Point toes outward
Sit backwards (really really important)
Look UP. Don't look at the mirror, look UP

Bench
Shoulder blades together
elbows in
leg drive, can't emphasize leg drive enough

deadlift:
Shoulder blades back
Don't round your lower back
Good morning isn't just something you say when you wake up


3 general tips that apply to all 3
Hold breath for duration of lift
lift as explosively as possible for a 1 rm
abs tight

[BEhave]

help!. what does bounce mean? im afraid i might be doing it

[UHCougar05]

Squat:
Stay Tight
Chest Up
Keep your knees out

Bench:
Train Triceps heavily
Try and Keep the bar from rolling back in your hand
Don't flare your elbows too early

Dead:
Pinch off the floor, then slam the weight up
Do some direct arm work
Keep your shoulders behind the bar

[AverageJoe850]

Dead - back straight, drive heels
Explode off floor with your legs
Good Mornings help too

Bench - always work tris
If equipped, work on lockout
Don't ignore your back

Squat off a low box
Sometimes do ATG too
How are my Haikus ?