Training
The
Deadlift
”IT’S ABOUT POSTURE
FIRST THEN NUMBERS”
On the deadlift i want you to think about
picking the barbell up as well as pushing the floor
away from you. When deadlifting I want you to think
about two ankles, the ankles of your kness and your
hips. You want those two ankles to open up and lock
simultaniously. You open up your kness by pushing your feet on the floor and you open up your hips
ankle by hinging, pulling with the hamstring and
driving the hips forward. You dont want one ankle
open up faster than the other. See picture for details.
Do not mistaken that you pull the bar with your
arms. you can only lift heavy weight by setting
up your body correctly. See picture for details.
The
Squat
During the squat I want you to think about
pushing your feet on the floor and pushing your upper
back into the bar. You may have seen guys who dont use
the upper back technique to shift their hips back or hips
come first up and the bar doesnt follow - bad technique.
Imagine having someone pushing you from the
upper back and you fighting to stand back up
to the starting position. That’s how you should
move during squat. See picture for details.
HOW TO INSTANTLY LIFT MORE WEIGHT!!
“STOP THINKING TO APPLY FORSE ONLY IN ONE DIRECTION DURING SQUAT, BENCH PRESS AND DEADLIFT. APPLY MULTIDIRECTIONAL FORCE TO INCREASE YOUR LIFTS.”
CyFitness Mag, | Issue 4
direction lift. If you are thinking like
this, you are limiting the amount
of weight you are trully able to lift.
What I would definately suggest you
to do is to think that the lifts are multidirections movements or efforts.
For example during squat I would like
you to drive your feet into the floor and
drive your upper back into the barbell.
On the bench press I would like you to
think driving the bar away from you while
pressing with yourself away from the barbell. During deadlift I would like you to
think pull the bar away from the floor and
moving the floor aways from the babell-
09
it can be done by pushing the
floor with your feet. Make
sense?Hope you are still with me
on this as its important. Using
this multi direction effort rather than the old single directional
effort will allow you to increase
the amount of weight you can lift.
During bench pressing think about pressing the bar away from you pushing with your back The
the bench. Got the idea i believe. Doing this will keep
your upper back tight through out the entire press.
Your upper back your platform you are pressing from.
A weak and lose upper back will not produce strong
bench press. Many people lose upper back tighness
because they are trying to reach the bar while rounding the shoulders and losing the rension on the pecs.
Pressing youreself into the bench will keep your upper back tight. Also understanding how to use leg
drive during the bench whille maximize your lifts.
Place your feet on the floor that will allow you to lift
the weight and not lifting your butt from the bench.
This will allow you to use your quads to drive through
the floor and forcefully drive yourself into the bench.
Positiion yourself into a gluteus bridge while lying on
the bench, squeeze your shoulder plates together and
keep your chest pop out. Now place your feet on the floor
and push yourself into the bench. See picture for details.
Bench Press
Research And Written By Orestis Papapetrou
T
oo often I see people using only a portion of their
true strength potential
while executing the squat, deadlifts, bench press even shoulder
press. If you are looking to improve your technique and lift
more weight this article is for you.
Many people are misinformed
and believe that the only muscles that being used in the squat
is the leg muscles, the only muscles being used in the deadlifts
is the back muscles and the only
muscles being used in the bench
press are the shoulders, triceps
and pecs. This can be consider
a way of thinking but the body
doesnt work like that if you put
your mind into. What tells me
is that you imagine the deadlift,
squat and bench press as one
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Issue 4 | Mag, CyFitness